{"id":15248,"date":"2023-03-03T18:00:31","date_gmt":"2023-03-03T18:00:31","guid":{"rendered":"https:\/\/fitolympia.com\/?p=15248"},"modified":"2023-03-03T18:00:42","modified_gmt":"2023-03-03T18:00:42","slug":"what-is-split-training-and-is-it-better-than-full-body-training","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/what-is-split-training-and-is-it-better-than-full-body-training\/","title":{"rendered":"\u0645\u0627 \u0647\u0648 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 (\u0648\u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u061f)"},"content":{"rendered":"\n

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\"\"\/<\/figure>\n\n\n\n

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\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644: \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629<\/strong> \u0623\u0645\u062b\u0644\u0629: \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0635\u062d\u0627\u0641\u0629\u060c \u064a\u0645\u064a\u0644 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0635\u062d\u0627\u0641\u0629\u060c \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0630\u0628\u0627\u0628\u060c \u0645\u0644\u062d\u0642\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u062b\u0644\u0627\u062b\u064a \u0627\u0644\u0631\u0624\u0648\u0633 \u0633\u062d\u0628 \u0644\u0623\u0633\u0641\u0644.<\/p>\n\n\n\n

\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/strong> \u0623\u0645\u062b\u0644\u0629: \u0633\u062d\u0628 \u0627\u0644\u0645\u0646\u0628\u062b\u0642\u0629\u060c \u0648\u0627\u0644\u0635\u0641\u0648\u0641\u060c \u0639\u0627\u0632\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u0641\u0648\u0641\u060c \u0627\u0644\u0630\u0628\u0627\u0628 delt \u0627\u0644\u062e\u0644\u0641\u064a\u060c \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646.<\/p>\n\n\n\n

\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629<\/strong> \u0623\u0645\u062b\u0644\u0629: \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0627\u0644\u0631\u0626\u0629\u060c deadlifts\u060c \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0634\u0646\u0642\u0627\u060c \u0627\u0644\u062c\u0631\u0634 \u0643\u0627\u0628\u0644.<\/p>\n\n\n\n

\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639: \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/strong> \u0623\u0645\u062b\u0644\u0629: \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0635\u062d\u0627\u0641\u0629\u060c \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u0627\u0644\u062c\u0628\u0647\u064a\u0629 delt \u064a\u062b\u064a\u0631\u060c \u0627\u0644\u0643\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u062c\u0645\u062c\u0645\u0629.<\/p>\n\n\n\n

\u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633: \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0648\u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629<\/strong> \u0623\u0645\u062b\u0644\u0629: \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\u060c \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0645\u0637\u0631\u0642\u0629\u060c \u062a\u0631\u0627\u062c\u0639 \u062b\u0644\u0627\u062b\u064a \u0627\u0644\u0631\u0624\u0648\u0633\u060c \u0631\u0634\u0627\u0648\u0649 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n\n\n\n

\u0643\u0645\u0627 \u062a\u0631\u0648\u0646\u060c \u0628\u0631\u0646\u0627\u0645\u062c \u062f\u0627\u0644\u064a \u064a\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0623\u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0646 \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643\u060c \u0644\u0643 \u0642\u062f \u062a\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. That’s why\u2014beginner or advanced\u2014 if you’re going to train this way, your program should be in alignment with your fitness goals, says Katherine (KG) Gundling, CF-L1 trainer at \u202aICE NYC<\/a>.\u202c “Split training requires a lot of smart planning and programming by an expert.<\/p>\n\n\n\n

\u0623\u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u0641\u0639\u0644 \u0643\u0644 \u0634\u064a\u0621\u061f<\/h3>\n\n\n\n

\u064a\u0642\u0648\u0644 \u0643\u0648\u0647\u0627\u0631\u064a\u0627\u0646: “\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0647\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u0631\u0628 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 – \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0623\u0633\u0627\u0633\u064a – \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647. \u0639\u0627\u062f\u0629\u060c \u0645\u0639\u0633\u0643\u0631\u0627\u062a \u0627\u0644\u062a\u0645\u0647\u064a\u062f \u0648\u0641\u0635\u0648\u0644 HIIT \u0647\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0630\u0648\u0642 \u0627\u062e\u062a\u0628\u0627\u0631 \u062c\u0645\u064a\u0639 \u0627\u0644\u0622\u0644\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0623\u064a\u0636\u0627<\/em> \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645. \u0644\u0627 \u064a\u0648\u062c\u062f \u0648\u0627\u062d\u062f\u060c \u0627\u0644\u0645\u062a\u0641\u0642 \u0639\u0644\u064a\u0647\u0627 \u0639\u0627\u0644\u0645\u064a\u0627 \u0639\u0644\u0649 \u062a\u062c\u0631\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0647\u0648 \u0623\u0645\u0631 \u0639\u0638\u064a\u0645 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0627\u0644\u062a\u062e\u0635\u064a\u0635 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u062d\u064a\u0627\u062a\u0647\u0645.<\/p>\n\n\n\n

\u0645\u0624\u0633\u0633 \u0645\u0631\u0622\u0629 \u0627\u0644\u0645\u062f\u0631\u0628 \u062c\u064a\u0631\u064a\u0646 Liles \u060c CPT \u060c \u064a\u062d\u0628 \u0623\u0646 \u064a\u0641\u0643\u0631 \u0641\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0623\u0646\u0647 “\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a”. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0645\u0639\u0638\u0645 \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u062a\u062a\u0636\u0645\u0646 \u0639\u0646\u0635\u0631 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0645\u0639\u0627 \u0644\u0625\u0646\u0634\u0627\u0621 \u0631\u064a\u0627\u0636\u064a \u062c\u064a\u062f \u0627\u0644\u062a\u0642\u0631\u064a\u0628. “\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0642\u0627\u0628\u0644\u064a\u0629 \u0644\u0644\u0646\u0642\u0644 \u0625\u0644\u0649 \u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0645\u0646 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633”\u060c \u064a\u0642\u0648\u0644 \u0644\u064a\u0644\u064a\u0633.<\/p>\n\n\n\n

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

“\u062a\u062f\u0631\u064a\u0628 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u0636\u0631\u0628 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0634\u062f\u062f \u0628\u0634\u0643\u0644 \u0643\u0627\u0641 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627 \u0644\u062a\u0639\u0632\u064a\u0632 \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0644\u0628 \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a”\u060c \u064a\u0642\u0648\u0644 Koharian. \u0627\u0644\u062a\u0631\u062c\u0645\u0629: \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u062f\u0629 \u064a\u0648\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646\u0643 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0645\u0627\u0645\u0627 \u0643\u0645\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0628\u0642. \u0648\u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0627\u0644\u0635\u0631\u064a\u062d\u0629 \u0647\u064a \u0623\u0646\u0643 \u0644\u0627 \u062a\u062a\u0639\u0627\u0641\u0649 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/p>\n\n\n\n

\u0641\u0645\u0627 \u0647\u0648 \u0627\u0644\u0623\u0641\u0636\u0644\u061f \u0625\u0646\u0647 \u0646\u0642\u0627\u0634 \u0645\u0633\u062a\u0645\u0631 \u0645\u0646\u0630 \u0633\u0646\u0648\u0627\u062a.<\/h3>\n\n\n\n

\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0627\u0644\u0630\u064a\u0646 \u0633\u064a\u062f\u0627\u0641\u0639\u0648\u0646 \u0639\u0646 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0639\u0644\u0649 \u0627\u0644\u0622\u062e\u0631 \u0645\u0639 \u0627\u0644\u062a\u0641\u0627\u0646\u064a \u0627\u0644\u0645\u062d\u0645\u0648\u0645 \u062a\u0642\u0631\u064a\u0628\u0627\u060c \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u064a\u062f\u0631\u0643\u0648\u0646 \u0623\u0646 \u0643\u0644\u0627 \u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u062a\u062c\u0631\u064a\u0628 \u062c\u064a\u062f\u0627 \u0645\u0642\u0631\u0628\u0629 \u0648\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n

\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0633\u0624\u0627\u0644 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0644\u064a\u0633 \u0647\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0630\u064a \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0627\u0644\u0622\u0646<\/em> \u0646\u0638\u0631\u0627 \u0644\u0648\u0642\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062d\u0627\u0644\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0643:<\/p>\n\n\n\n

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\"\"\/<\/figure>\n\n\n\n

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#Gains: \u062a\u0642\u0633\u064a\u0645<\/h3>\n\n\n\n
\"\"\/<\/figure>\n\n\n\n

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\"\"\/<\/figure>\n\n\n\n

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\"\"\/<\/figure>\n\n\n\n

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[…]<\/p>\n","protected":false},"author":2,"featured_media":15249,"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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