{"id":10904,"date":"2024-05-08T00:00:04","date_gmt":"2024-05-08T00:00:04","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10904"},"modified":"2024-05-08T17:18:33","modified_gmt":"2024-05-08T17:18:33","slug":"7-best-core-exercises-for-abs","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/7-best-core-exercises-for-abs\/","title":{"rendered":"7 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644ABS"},"content":{"rendered":"<\/p>\n

\u062a\u0631\u064a\u062f \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0628\u0637\u0646 \u0638\u0647\u0631\u062a \u0628\u0647\u0627\u061f \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0628\u0639\u0636 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u062a\u062c\u0631\u064a\u0628 \u064a\u062a\u0648\u0647\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647. \u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0647\u0648 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0644\u0648\u062d \u0628\u0633\u064a\u0637 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u062a\u0628\u062f\u0648 \u0644\u0627\u0626\u0642\u0627. \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u0636\u0645\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0645\u0648\u0642\u0641 \u0623\u0642\u0648\u0649 \u0648\u0623\u0645\u0631. \u0628\u0639\u0628\u0627\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629\u060c \u0645\u0648\u0642\u0641 \u0623\u0642\u0648\u0649 \u064a\u0639\u0646\u064a \u0639\u0638\u0627\u0645\u0643 \u0647\u064a \u0645\u062d\u0627\u0630\u0627\u0629 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/p>\n

\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u061f<\/h1>\n

\u062a\u0647\u062f\u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0631\u0648\u0646\u062a\u0647 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0647. \u064a\u0642\u0648\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u064a\u0633 \u0641\u0642\u0637 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u064a\u0641\u064a\u062f \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n

7 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0643\u0645\u0627\u0644 ABS<\/h1>\n

\u064a\u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0646 \u0643\u0644 \u0632\u0627\u0648\u064a\u0629. \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a. \u0627\u062a\u0628\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u064a\u062f\u0643.<\/p>\n

1. Deadbug<\/h2>\n

\u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0644\u0629 \u0627\u0644\u0642\u062a\u0644\u0649 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643 \u0648\u062a\u0648\u0627\u0632\u0646\u0647 \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n

\"Deadbug\"<\/figure>\n
\n\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0627\u0632\u0645\u0629 90 \u062f\u0631\u062c\u0629 \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0633\u0642\u0641.<\/td>\n<\/tr>\n
\u064a\u0646\u062d\u0646\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649<\/td>\n<\/tr>\n
\u0643\u0631\u0631 \u0647\u0630\u0627 \u0645\u0639 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0633\u0627\u0642\u0643.<\/td>\n<\/tr>\n
\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629.<\/td>\n<\/tr>\n
\u0643\u0631\u0631 \u0647\u0630\u0627 3 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0643\u0645\u0628\u062a\u062f\u0626.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

2. \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d<\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0648\u0642\u0641 \u0627\u0644\u062c\u0633\u0645. \u0627\u0644\u0623\u0644\u0648\u0627\u062d \u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0633\u0647\u0644\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0645\u062b\u0627\u0644\u064a.<\/p>\n

\"Plank<\/figure>\n
\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0631\u0643\u0639 \u0628\u064a\u062f\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/td>\n<\/tr>\n
\u0627\u0644\u0645\u0634\u064a \u064a\u062f\u064a\u0643 \u0648\u0646\u0645\u062f \u0633\u0627\u0642\u064a\u0643<\/td>\n<\/tr>\n
\u0639\u0642\u062f \u0643\u0644 \u062d\u0631\u0643\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 5 \u0645\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u064b<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

3. \u0639\u0643\u0633 \u0623\u0632\u0645\u0629<\/h2>\n

\u0639\u0643\u0633 \u0623\u0632\u0645\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0635\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u0639\u0645\u0642 \u0648\u064a\u0642\u0648\u064a \u0630\u0644\u0643. \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n

\"Reverse<\/figure>\n
\n\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0627\u0644\u0646\u0648\u0645 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u064a\u062f\u064a\u0643 \u0634\u0642\u0629 \u0648\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0633\u0642\u0641<\/td>\n<\/tr>\n
\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645 \u0627\u0644\u0633\u0642\u0641 \u0645\u0639\u0627\u064b.<\/td>\n<\/tr>\n
\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629<\/td>\n<\/tr>\n
\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0645\u062f\u062a\u0647\u0627 15 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

4. \u0627\u0644\u062f\u0628 \u0627\u0644\u0632\u062d\u0641<\/h2>\n

\u0627\u0644\u062f\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0632\u062d\u0641 \u0647\u0648 \u0643\u0644 \u0641\u064a \u062a\u062c\u0631\u064a\u0628 \u0648\u0627\u062d\u062f \u0623\u0646 \u064a\u062c\u0639\u0644 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629.<\/p>\n

\"Bear<\/figure>\n
\n\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0631\u0643\u0639 \u0628\u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0631\u0623\u0633\u0643 \u0627\u0644\u0645\u0648\u0627\u062c\u0647 \u0644\u0644\u0623\u0631\u0636.<\/td>\n<\/tr>\n
\u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0632\u062d\u0641 \u0645\u0639 \u062e\u0637\u0648\u0629 \u064a\u062f\u0643 \u062e\u0637\u0648\u0629 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/td>\n<\/tr>\n
\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062e\u0644\u0641 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0645\u062f\u062a\u0647\u0627 15 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

5. \u0645\u0642\u0639\u062f \u0627\u0644\u062a\u0646\u0627\u0648\u0628<\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n

\"Seated<\/figure>\n
\n\n\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0627\u062c\u0644\u0633 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/td>\n<\/tr>\n
\u0627\u0631\u0641\u0639\u064a \u0633\u0627\u0642\u064a\u0643 \u0648\u062b\u0646\u064a\u0627\u064b 90 \u062f\u0631\u062c\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636.<\/td>\n<\/tr>\n
\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u064a\u062f\u064a\u0643 \u0645\u0639\u064b\u0627 \u0648\u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u062b\u0645 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631.<\/td>\n<\/tr>\n
\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

6. \u0639\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 Iso Deadbug<\/h2>\n

\u0639\u0628\u0631 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0644\u0629 \u0627\u0644\u0645\u064a\u062a \u064a\u062d\u0633\u0646 \u0642\u0648\u0629 ABS\u060c \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0648\u0642\u0641 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u0648\u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0628\u0633\u0637 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a AB \u062a\u0634\u062f\u064a\u062f \u0648\u0635\u0639\u0628\u0629.<\/p>\n

\"Cross<\/figure>\n
\n\n\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0644\u0623\u0633\u0641\u0644 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0623\u0633\u0643 \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0633\u0642\u0641.<\/td>\n<\/tr>\n
\u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0644\u0645\u0633 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u0643 \u0627\u0644\u064a\u0633\u0631\u0649.<\/td>\n<\/tr>\n
\u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u0645\u0633 \u0631\u0643\u0628\u062a\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/td>\n<\/tr>\n
\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

7. \u062f\u0631\u0627\u062c\u0629<\/h2>\n

\u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062a\u064a \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u062f\u0648\u0627\u0633\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629. \u0648\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n

\"Bicycle<\/figure>\n
\n\n\n\n\n\n\n\n\n\n
\u0643\u064a\u0641 \u062a\u0641\u0639\u0644\u061f<\/strong><\/td>\n<\/tr>\n
\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0644\u0623\u0633\u0641\u0644 \u0634\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0623\u0630\u0646\u064a\u0643.<\/td>\n<\/tr>\n
\u0627\u0631\u0641\u0639 \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0642\u062f\u0645\u064a\u0643 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b.<\/td>\n<\/tr>\n
\u062f\u0648\u0627\u0633\u0629 \u0633\u0627\u0642\u064a\u0643 \u0645\u062b\u0644 \u062f\u0648\u0627\u0633\u0629 \u062f\u0631\u0627\u062c\u0629 \u0648\u062a\u062d\u0648\u064a\u0644 \u0631\u0623\u0633\u0643 \u0645\u0646 \u0627\u0644\u064a\u0633\u0627\u0631 \u0625\u0644\u0649 \u0627\u0644\u064a\u0645\u064a\u0646 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642.<\/td>\n<\/tr>\n
\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 15 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
\u0643\u0631\u0631 5 \u0645\u0631\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

\n","protected":false},"excerpt":{"rendered":"

\u062a\u0631\u064a\u062f \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0628\u0637\u0646 \u0638\u0647\u0631\u062a \u0628\u0647\u0627\u061f \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 […]<\/p>\n","protected":false},"author":2,"featured_media":10907,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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