{"id":9529,"date":"2024-08-02T19:13:32","date_gmt":"2024-08-02T13:43:32","guid":{"rendered":"https:\/\/verywelfit.com\/?p=9529"},"modified":"2026-04-11T20:37:56","modified_gmt":"2026-04-11T15:07:56","slug":"%d8%b9%d9%84%d8%a7%d9%85%d8%a7%d8%aa-%d8%b9%d9%84%d9%89-%d8%a3%d9%86-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%a4%d8%ae%d8%b1%d8%a9-%d8%a7%d9%84%d8%ae%d8%a7%d8%b5%d8%a9-%d8%a8%d9%83-%d8%aa","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/signs-your-glutes-are-growing-a-comprehensive-guide\/","title":{"rendered":"\u0639\u0644\u0627\u0645\u0627\u062a \u062a\u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u064a\u062d\u0644\u0645 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u0627\u0645\u062a\u0644\u0627\u0643 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u0645\u062d\u062f\u062f \u062c\u064a\u062f\u064b\u0627 \u060c \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u060c \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 (\u0623\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629) \u0645\u062d\u0648\u0631 \u062a\u0631\u0643\u064a\u0632 \u0631\u0626\u064a\u0633\u064a. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u062c\u0627\u0630\u0628\u064a\u0629 \u062c\u0645\u0627\u0644\u064a\u0629 \u0623\u0648 \u0623\u062f\u0627\u0621 \u0631\u064a\u0627\u0636\u064a \u0645\u062d\u0633\u0646 \u0623\u0648 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u060c \u0641\u0625\u0646 \u0631\u0624\u064a\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u062d\u0641\u0632\u064b\u0627 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642. \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u062a\u0631\u0634\u062f\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0648\u0627\u0636\u062d\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u064a\u062f\u0643 <a href=\"https:\/\/freaktofit.com\/best-10-kettlebell-exercises-for-glutes-get-a-lifted-and-toned-butt\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u062a\u0646\u0645\u0648<\/a>, \u060c \u0645\u062f\u0639\u0648\u0645\u064b\u0627 \u0628\u0631\u0624\u0649 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0648\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0648\u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0641\u0647\u0645 \u062a\u0634\u0631\u064a\u062d \u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">\u0642\u0628\u0644 \u0627\u0644\u063a\u0648\u0635 \u0641\u064a \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0646\u0645\u0648 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0641\u0647\u0645 \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u062a\u0634\u0631\u064a\u062d \u0627\u0644\u0623\u0644\u0648\u064a\u0629. \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0645\u0646 \u062b\u0644\u0627\u062b \u0639\u0636\u0644\u0627\u062a \u0631\u0626\u064a\u0633\u064a\u0629:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0645\u0643\u0633\u064a\u0645\u0648\u0633:<\/strong> \u0623\u0643\u0628\u0631 \u0639\u0636\u0644\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u060c \u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0634\u0643\u0644 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629: <\/strong>\u062a\u0642\u0639 \u0639\u0644\u0649 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u062d\u0648\u0636 \u060c \u0648\u062a\u062b\u0628\u062a \u0627\u0644\u062d\u0648\u0636 \u0623\u062b\u0646\u0627\u0621 <a href=\"https:\/\/verywelfit.com\/fitness\/should-i-run-with-a-weight-vest-pros-and-cons\/\">\u0623\u0646\u0634\u0637\u0629<\/a>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0635\u063a\u0631\u0649:<\/strong> \u0623\u0635\u063a\u0631 \u0645\u0646 \u0627\u0644\u062b\u0644\u0627\u062b\u0629\u060c \u062a\u0642\u0639 \u062a\u062d\u062a <a href=\"https:\/\/freaktofit.com\/work-those-glutes-how-to-get-a-nice-butt-and-the-reasons-why-you-should\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629<\/a>, \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u062d\u0631\u0643\u062a\u0647.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0628\u0635\u0631\u064a\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0632\u064a\u0627\u062f\u0629 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; As your glutes grow, you&#8217;ll notice more definition in the buttocks area. This can manifest as more pronounced curves and a firmer appearance. \u201cI started seeing a clear line separating my glutes from my thighs,\u201d shares fitness enthusiast Emily Torres. \u201cThat\u2019s when I knew my workouts were paying off.\u201d<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u0627\u062a.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; Jeans and other fitted clothing will start to feel tighter around your hips and buttocks. You might need to go up a size in your pants, even if the rest of your body remains the same size. This is a positive sign that your glute muscles are expanding.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0627\u0644\u062a\u0646\u0627\u0638\u0631 \u0627\u0644\u0645\u0639\u0632\u0632.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; As your glutes grow, your body\u2019s overall symmetry can improve, giving you a more balanced and proportionate look. This can boost your confidence and make you feel <a href=\"https:\/\/verywelfit.com\/fitness\/what-exercises-can-make-you-breath-through-your-skin\/\">\u0623\u0641\u0636\u0644 \u0641\u064a \u0628\u0634\u0631\u062a\u0643<\/a>.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0644\u062a\u0646\u0645\u0648 \u063a\u0644\u0648\u062a\u064a\u0643 \ud83d\udc40 (\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0639\u0644\u0649 \u062a\u0637\u0628\u064a\u0642 Thrive \u0627\u0644\u064a\u0648\u0645\u064a) #shorts #GlutesWorkout #Fitness\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/AXVsBo2ap9I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; One of the clearest signs of muscle growth is increased strength. If you find that you can lift heavier weights or perform more repetitions in glute-focused exercises like squats, deadlifts, or hip thrusts, your glutes are likely getting stronger and bigger.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0623\u0644\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; Initially, glute-focused workouts might leave you sore for days. As your glutes grow and adapt, you&#8217;ll experience less soreness after your workouts. This adaptation indicates that your muscles are becoming more robust.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0633\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; Stronger glutes contribute to better posture by stabilizing the pelvis and supporting the lower back. If you notice that you\u2019re standing taller and your lower back pain is decreasing, this could be a sign of growing glutes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0648\u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645.<\/strong><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0623\u062e\u0630 \u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; Measuring the circumference of your hips and buttocks every few weeks can help track growth. Use a tape measure and write down the numbers to compare over time.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0635\u0648\u0631 \u0627\u0644\u062a\u0642\u062f\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; Taking regular photos from various angles (front, side, and back) can help you visually track your progress. It\u2019s often easier to see changes in photos than in the mirror, as daily changes can be subtle.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u062a\u062d\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; Using tools like calipers or body fat scales can help determine whether muscle growth is occurring. While these methods aren\u2019t perfect, they can provide additional insights when combined with other tracking methods.<\/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\/10-surprising-health-benefits-of-free-hand-exercises\/\">10 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062f\u0647\u0634\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0629<\/a><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table class=\"has-background\" style=\"background-color:#caddeb\"><tbody><tr><td>\ud83d\udca1 <strong><strong><strong>\u0648\u062c\u0647\u0629 \u0646\u0638\u0631 \u0627\u0644\u062e\u0628\u0631\u0627\u0621.<\/strong><\/strong><\/strong><br>\u062a\u062d\u062f\u062b\u0646\u0627 \u0625\u0644\u0649 \u062e\u0628\u064a\u0631\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062c\u064a\u0633\u064a\u0643\u0627 \u0631\u064a\u0646\u0648\u0644\u062f\u0632 \u060c \u0648\u0647\u064a \u0645\u062f\u0631\u0628\u0629 \u0634\u062e\u0635\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u062a\u062a\u0645\u062a\u0639 \u0628\u062e\u0628\u0631\u0629 \u062a\u0632\u064a\u062f \u0639\u0646 \u0639\u0642\u062f \u0645\u0646 \u0627\u0644\u0632\u0645\u0627\u0646 \u0641\u064a \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0647\u0645. \u0625\u0644\u064a\u0643 \u0645\u0627 \u0642\u0627\u0644\u062a\u0647:<br>&#8220;Consistency is key when it comes to glute growth. You need to progressively overload the muscles, meaning you should gradually increase the weight and intensity of your workouts. Also, proper nutrition plays a crucial role. Your body needs enough protein and overall calories to build muscle.&#8221;<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0623\u062f\u0644\u0629 \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062f\u0639\u0645 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0639\u062f\u0629 \u0637\u0631\u0642 \u0648\u0645\u0628\u0627\u062f\u0626 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u0639\u0627\u0644:<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0 \u00a0&#8211; According to a study published in the Journal of Strength and Conditioning Research, progressive overload (gradually increasing the weight lifted) is essential for muscle hypertrophy (growth).<sup><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694501\/\" target=\"_blank\" rel=\"noopener\">(1)<\/a><\/sup><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"759\" height=\"115\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-1.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0639\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" class=\"wp-image-10377\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694501\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641\u060c \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u0636\u062e\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0 \u00a0&#8211; A study in the American Journal of Clinical Nutrition highlights that higher protein intake supports muscle growth and repair. Aim for 1.6 to 2.2 grams of protein per kilogram of body weight.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5278948\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"737\" height=\"197\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-2.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0625\u0635\u0644\u0627\u062d\" class=\"wp-image-10379\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5278948\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0633\u0644\u0637 \u062f\u0631\u0627\u0633\u0629 \u0641\u064a \u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0627\u0644\u064a \u064a\u062f\u0639\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d\u0647\u0627.<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u00a0 \u00a0&#8211; Research from the National Institutes of Health shows that muscles need adequate rest to recover and grow. Ensure you\u2019re getting enough sleep and not overtraining the same muscle groups daily.<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9230724\/\" target=\"_blank\" rel=\"noopener\"><sup>(3)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"759\" height=\"171\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-3.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0639\u0646 \u0627\u0646\u062a\u0639\u0627\u0634 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\" class=\"wp-image-10381\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9230724\/\" target=\"_blank\" rel=\"noopener\"><strong>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0627\u0644\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0646\u0645\u0648. <\/strong><\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0642\u0635\u0635 \u0634\u062e\u0635\u064a\u0629 \u0648\u0634\u0647\u0627\u062f\u0627\u062a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0645\u0639 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0646\u062c\u062d\u0648\u0627 \u0641\u064a \u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0645\u062d\u0641\u0632\u064b\u0627 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642. \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0642\u0635\u0635 \u0627\u0644\u0634\u062e\u0635\u064a\u0629:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Sarah&#8217;s Journey.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; &#8220;I started my glute-focused training routine a year ago. At first, I felt discouraged because I wasn&#8217;t seeing immediate results. But after sticking with it, I began to see changes in my hip measurements and my strength levels. Now, my jeans fit differently, and I feel much more confident!&#8221;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>John&#8217;s Transformation.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">&nbsp; &nbsp;&#8211; &#8220;As a former skinny guy, I always struggled with building muscle. I committed to a solid training plan, emphasizing heavy lifts like deadlifts and hip thrusts. Over time, not only did my glutes grow, but my overall athletic performance improved significantly.&#8221;<\/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\/10-surprising-health-benefits-of-free-hand-exercises\/\">10 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u062f\u0647\u0634\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0629<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0645\u0627 \u064a\u0637\u0644\u0628\u0647 \u0627\u0644\u0646\u0627\u0633.<\/strong><\/h3>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-68f8b0f1c38e5\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">1. \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0631\u0624\u064a\u0629 \u0646\u0645\u0648 \u0627\u0644\u0623\u0644\u0648\u064a\u0629\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u00a0\u064a\u062e\u062a\u0644\u0641 \u0643\u0644 \u0641\u0631\u062f \u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0633\u0642 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u060c \u064a\u0645\u0643\u0646 \u0645\u0644\u0627\u062d\u0638\u0629 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0645\u0644\u062d\u0648\u0638\u0629 \u0641\u064a 8-12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f1c38e7\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">2. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0632\u0631\u0627\u0639\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u062f\u0648\u0646 \u0623\u0648\u0632\u0627\u0646\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0639\u0632\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u0627\u0644\u0637\u0639\u0646\u0627\u062a \u0648\u0627\u0644\u062c\u0633\u0648\u0631 \u0648\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0646\u0645\u0648 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0631\u0639 \u0627\u0644\u062a\u0642\u062f\u0645.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f1c38e8\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">3. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0642\u0648\u0645 \u0628\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a\u064a\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0642\u0645 \u0628\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 2-3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f1c38e9\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">4. \u0647\u0644 \u062a\u0644\u0639\u0628 \u0627\u0644\u0648\u0631\u0627\u062b\u0629 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0646\u0645\u0648 \u0627\u0644\u0623\u0644\u0648\u064a\u0629\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062b\u0631 \u0627\u0644\u0648\u0631\u0627\u062b\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0648\u062d\u062c\u0645 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0644\u062f\u064a\u0643 \u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646 \u0644\u0644\u062c\u0645\u064a\u0639 \u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u0645\u0648 \u0628\u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n\n<\/div>\n<\/div>\n<div id=\"faq-question-68f8b0f1c38ea\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\">5. \u0647\u0644 \u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0646 \u062a\u0634\u0639\u0631 \u0639\u0636\u0644\u0627\u062a\u064a \u0628\u0623\u062d\u062c\u0627\u0645 \u0645\u062e\u062a\u0644\u0641\u0629\u061f<\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645\u060c \u0639\u062f\u0645 \u0627\u0644\u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u0637\u0641\u064a\u0641 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062d\u0627\u062f\u064a\u0629 \u0627\u0644\u062c\u0627\u0646\u0628 (\u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u062d\u0627\u062f\u064a\u0629 \u0627\u0644\u0633\u0627\u0642) \u0644\u0645\u0648\u0627\u0632\u0646\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062d\u062c\u0645.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h5 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0643\u0631 \u0627\u0644\u0623\u062e\u064a\u0631.<\/strong><\/h5>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u062a\u0637\u0644\u0628 \u062a\u0646\u0645\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0627\u0644\u062a\u0641\u0627\u0646\u064a \u0648\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0635\u062d\u064a\u062d. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062a\u0628\u0639 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0628\u0635\u0631\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u060c \u0648\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0639\u0644\u0645\u064a\u064b\u0627 \u060c \u0648\u0627\u0644\u062a\u0639\u0644\u0645 \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0646\u0645\u0648 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0630\u0643\u0631 \u0623\u0646 \u062c\u0633\u062f \u0643\u0644 \u0634\u062e\u0635 \u0645\u062e\u062a\u0644\u0641 \u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0645\u062b\u0627\u0628\u0631\u0629 \u0647\u0645\u0627 \u0627\u0644\u0645\u0641\u062a\u0627\u062d. \u0627\u062d\u062a\u0641\u0644 \u0628\u062a\u0642\u062f\u0645\u0643 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062f\u0641\u0639 \u0646\u062d\u0648 \u0623\u0647\u062f\u0627\u0641\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By understanding the signs of glute growth and staying committed to your training, you&#8217;ll be well on your way to achieving the strong, toned glutes you desire. Happy training!<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+3 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u062a\u0623\u062b\u064a\u0631 \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0639\u0644\u0649 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0636\u062e\u0645\u0647\u0627 \u061b; <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26694501\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pubmed.ncbi.nlm.nih.gov\/26694501\/<\/a><\/li>\n<li>\u062a\u062d\u062f\u064a\u062f \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u0631 \u0627\u0644\u0623\u064a\u0636\u064a\u0629 \u0644\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u061b; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5278948\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5278948\/<\/a><\/li>\n<li>7 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629.; <a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9230724\/\" target=\"_blank\" rel=\"noopener\">https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9230724\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u064a\u062d\u0644\u0645 \u0627\u0644\u062c\u0645\u064a\u0639 \u0628\u0627\u0645\u062a\u0644\u0627\u0643 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642 \u0648\u0645\u062d\u062f\u062f \u062c\u064a\u062f\u064b\u0627 \u060c \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646 \u060c \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u0644\u0648\u064a\u0629 (\u0623\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629) \u0645\u062d\u0648\u0631 \u062a\u0631\u0643\u064a\u0632 \u0631\u0626\u064a\u0633\u064a. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u062c\u0627\u0630\u0628\u064a\u0629 \u062c\u0645\u0627\u0644\u064a\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0623\u0648\u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u0639\u0644\u0627\u0645\u0627\u062a \u062a\u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/signs-your-glutes-are-growing-a-comprehensive-guide\/#more-9529\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0646\u0645\u0648 \u0641\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629: \u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644\">\u0627\u0642\u0631\u0627 \u0627\u0644\u0645\u0632\u062f\u064a\u062f<\/a><\/p>","protected":false},"author":4,"featured_media":9740,"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":[956,924,1378,1380,1377,1379],"class_list":["post-9529","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-en","tag-david","tag-dr-nathan-kadlecek","tag-glute-anatomy","tag-physical-signs-of-growing-glutes","tag-signs-your-glutes-are-growing","tag-visual-signs-of-growing-glutes"],"_links":{"self":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/9529","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/comments?post=9529"}],"version-history":[{"count":0,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/posts\/9529\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media\/9740"}],"wp:attachment":[{"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/media?parent=9529"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/categories?post=9529"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/verywelfit.com\/ar\/wp-json\/wp\/v2\/tags?post=9529"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}