{"id":14498,"date":"2023-02-24T18:30:33","date_gmt":"2023-02-24T18:30:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=14498"},"modified":"2023-02-24T18:30:36","modified_gmt":"2023-02-24T18:30:36","slug":"5-butt-exercises-for-the-beach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/5-butt-exercises-for-the-beach\/","title":{"rendered":"5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u0642\u0628 \u0644\u0644\u0634\u0627\u0637\u0626"},"content":{"rendered":"<\/p>\n<p>\u0644\u0627 \u062a\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0637\u0626 \u0641\u0642\u0637 \u2014 \u062d\u0648\u0644\u0647\u0627 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0645\u0645\u062a\u0639\u0629 \u0648\u0627\u0644\u0637\u0627\u0632\u062c\u0629 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(\u0628\u0639\u062f \u0627\u0644\u0642\u0641\u0632 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0633\u0639\u0629\u060c \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642\u060c \u062b\u0645 \u0627\u0644\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0643\u0632.)<\/p>\n<p><strong>\u0627\u0644\u062e\u064a\u0627\u0631:<\/strong>\u00a0\u0625\u0630\u0627 \u0643\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0637\u0626\u060c \u0642\u0645 \u0628\u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0645\u064a\u0627\u0647 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0643\u0627\u062d\u0644 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n<p><strong>\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0646\u062d\u062f\u0631<\/strong><\/p>\n<p>\u0647\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u0631\u0643\u0627\u062a \u0639\u0644\u0649 \u0635\u062e\u0631\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0633\u062c\u0644\u060c \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621\u060c \u0623\u0648 \u0633\u0637\u062d \u0622\u062e\u0631 \u0623\u062b\u0627\u0631.<\/p>\n<ul>\n<li><strong>10 \u062f\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0646\u062d\u062f\u0631:<\/strong>\u00a0\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u0639\u0635\u0645\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0645\u0639 \u0634\u0642\u0629 \u0627\u0644\u0638\u0647\u0631. \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li><strong>10 \u0645\u062b\u0644\u062b pushups :<\/strong>\u00a0\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0639\u0627 \u0628\u062d\u064a\u062b \u0627\u0644\u0625\u0628\u0647\u0627\u0645 \u0648\u0627\u0644\u0633\u0628\u0627\u0628\u0629 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0644\u0645\u0633\u060c \u0648\u062a\u0634\u0643\u064a\u0644 \u0634\u0643\u0644 \u0645\u062b\u0644\u062b\u061b \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li><strong>5 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629\u060c \u062f\u0641\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629:<\/strong>\u00a0\u0631\u0641\u0639 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0639\u0627\u0643\u0633; \u0627\u0644\u062a\u0628\u062f\u064a\u0644\u061b \u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639.<\/li>\n<\/ul>\n<p><strong>\u0627\u0644\u0631\u0626\u0629 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a<\/strong><\/p>\n<p>\u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u062f\u0627\u062e\u0644\u0629 \u0648\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u0646\u0642\u0633\u0627\u0645\u060c \u062b\u0645 \u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 \u0623\u0639\u0644\u0649 \u0648\u0645\u0642\u0635 \u0631\u0643\u0644\u0629 \u0633\u0627\u0642\u064a\u0643\u060c \u0648\u0627\u0644\u0647\u0628\u0648\u0637 \u0645\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0644\u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 30 \u0645\u0645\u062b\u0644\u064a\u0646.<\/p>\n<p><strong>\u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0644\u064a\u0648\u0645\u062a\u0631\u064a\u0629<\/strong><\/p>\n<p>\u0627\u0628\u062d\u062b \u0639\u0646 \u0633\u062c\u0644 \u0623\u0648 \u0639\u0635\u0627 \u0623\u0648 \u0635\u062e\u0648\u0631 \u0623\u0648 \u0642\u0630\u0627\u0626\u0641 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0643\u0639\u0644\u0627\u0645\u0629.<\/p>\n<ul>\n<li><strong>10 \u0627\u0644\u062b\u0646\u064a\u0629 \u064a\u0642\u0641\u0632:<\/strong>\u00a0\u062c\u0644\u0628 \u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0643\u0645\u0627 \u0643\u0646\u062a \u0627\u0644\u0642\u0641\u0632\u060c \u0648\u0627\u0644\u0623\u0631\u0636 \u0641\u0642\u0637 \u0641\u0648\u0642 \u0639\u0644\u0627\u0645\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u062a\u0646\u0641\u062c\u0631 \u0641\u064a \u0645\u0646\u062f\u0648\u0628 \u0627\u0644\u0645\u0642\u0628\u0644 \u0628\u0645\u062c\u0631\u062f \u0642\u062f\u0645\u064a\u0643 \u0636\u0631\u0628 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li><strong>10 \u064a\u0642\u0641\u0632 \u0627\u0644\u062f\u0648\u0631\u064a\u0629:<\/strong><\/li>\n<li>\u0643\u0645\u0627 \u062a\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621\u060c \u062a\u062f\u0648\u064a\u0631 \u062c\u0633\u0645\u0643 180 \u062f\u0631\u062c\u0629 \u0644\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0627\u0644\u0623\u0631\u0636 \u0628\u0647\u062f\u0648\u0621 \u0641\u064a \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0639\u0643\u0633\u064a.<\/li>\n<\/ul>\n<p><strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong><\/p>\n<p>\u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 10 \u0627\u0644\u0639\u0635\u064a \u0623\u0648 \u0627\u0644\u0635\u062e\u0648\u0631 \u0648\u0627\u0644\u0645\u0646\u062d\u062f\u0631. \u0627\u0644\u0641\u0636\u0627\u0621 \u0639\u0644\u0627\u0645\u0627\u062a \u062d\u0648\u0627\u0644\u064a \u062b\u0644\u0627\u062b\u0629 \u0623\u0642\u062f\u0627\u0645 \u0628\u0639\u064a\u062f\u0627 \u0641\u064a \u062e\u0637 \u0639\u0645\u0648\u062f\u064a. \u0646\u0633\u062c \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0639\u0644\u0627\u0645\u0627\u062a\u060c \u0639\u0644\u0649 \u063a\u0631\u0627\u0631 \u0633\u0628\u0627\u0642 \u0627\u0644\u062a\u0639\u0631\u062c\u060c \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646. \u0647\u0644 10 \u0641\u062a\u0631\u0627\u062a \u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0630\u0647\u0627\u0628 \u062c\u0645\u064a\u0639 \u0639\u0644\u0627\u0645\u0627\u062a.<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0627 \u062a\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0637\u0626 \u0641\u0642\u0637 \u2014 \u062d\u0648\u0644\u0647\u0627 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u062e\u0627\u0635\u0629 \u0628\u0643 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0645\u0645\u062a\u0639\u0629 \u0648\u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14501,"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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