{"id":6091,"date":"2023-08-24T17:17:20","date_gmt":"2023-08-24T17:17:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6091"},"modified":"2023-08-24T17:17:24","modified_gmt":"2023-08-24T17:17:24","slug":"effective-weight-gain-tips-for-body-builders","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/effective-weight-gain-tips-for-body-builders\/","title":{"rendered":"\u0646\u0635\u0627\u0626\u062d \u0641\u0639\u0627\u0644\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0644\u0628\u0646\u0627\u0629 \u0627\u0644\u062c\u0633\u0645"},"content":{"rendered":"<\/p>\n<p>\u0628\u0646\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0646\u0637\u0648\u064a \u0641\u0642\u0637 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u062a\u0639\u0631\u064a\u0641\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a\u0636\u0627 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\u0642\u062f \u062a\u062a\u0631\u0643 \u063a\u064a\u0631 \u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0648\u0645 \u062e\u0644\u0627\u0644 \u0627\u0644\u0644\u064a\u0644. \u0642\u062f \u062a\u062a\u0631\u0627\u0643\u0645 \u0643\u062f\u0647\u0648\u0646.<\/p>\n<h2>3. \u0639\u0646\u0635\u0631 \u0622\u062e\u0631 \u0645\u0647\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0647\u0648 \u0627\u0644\u062f\u0647\u0648\u0646.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/res.cloudinary.com\/grohealth\/image\/upload\/f_auto,fl_lossy,q_auto\/v1581683924\/DCUK\/Content\/iStock-496689738.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u064a \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0645\u062e\u0637\u0626\u0627 \u0639\u0644\u0649 \u0623\u0646\u0647\u0627 \u0636\u0627\u0631\u0629 \u0644\u0644\u062c\u0633\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0648 EFAs \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0648\u0646\u0634\u0631 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0637\u0627\u0642\u0629. A 80 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u064a\u0643\u0641\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646. \u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u062f\u0647\u0646\u064a\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0633\u0645\u0643 \u0627\u0644\u0633\u0644\u0645\u0648\u0646 \u0648\u0627\u0644\u0628\u0630\u0648\u0631 \u0648\u0627\u0644\u062a\u0648\u0646\u0629 \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n<h2>4. \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0644\u062c\u0645\u064a\u0639 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628 \u060c \u0648\u0627\u0644\u0645\u064a\u0627\u0647 \u0647\u064a \u0623\u064a\u0636\u0627 \u062d\u064a\u0648\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static.toiimg.com\/thumb\/70724157.cms?width=680&amp;height=512&amp;imgsize=123238\" alt=\"\" \/><\/figure>\n<p>\u0645\u0646\u0630 \u0627\u0644\u0645\u0627\u0621 \u0647\u0648 70\u066a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0647\u0645\u064a\u0629 \u0628\u0645\u0643\u0627\u0646 \u0623\u0646 \u062a\u0623\u062e\u0630 \u0641\u064a \u063a\u0627\u0644\u0648\u0646 \u064a\u0648\u0645\u064a\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0644\u0627 \u064a\u0643\u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u064a\u0627\u0647 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u064a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u062c\u0641\u0627\u0641 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u062a\u0646\u0632\u0641 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 \u0623\u064a\u0636\u0627 \u0644\u0623\u0646\u0647\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u0645\u064a\u0627\u0647\u00a0<a href=\"https:\/\/www.nlm.nih.gov\/medlineplus\/ency\/article\/002350.htm\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644<\/a>\u00a0\u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0648\u0631\u0629.<\/p>\n<h2>5. \u0623\u062e\u0630 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645 \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0633\u064a\u0645 \u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0633\u062a \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/fitnessrealitycheck.files.wordpress.com\/2014\/02\/how-many-meals-a-day-to-lose-weight.jpg\" alt=\"\" \/><\/figure>\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0643\u0644 2 \u0625\u0644\u0649 3 \u0633\u0627\u0639\u0627\u062a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0643\u062a\u0644\u0629 \u0643\u0633\u0628 \u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0645\u062f\u0627\u0647\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<h2>6. \u0643\u0645\u0627 \u0625\u0636\u0627\u0641\u064a\u0629 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u063a\u0630\u0627\u0626\u064a\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0639\u062f\u0627\u062f \u0648\u0623\u0643\u0644 \u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn11.bigcommerce.com\/s-7tefearjt6\/images\/stencil\/1280x1280\/products\/233\/560\/one-quarter-grass-fed-beef__26889.1596899273.jpg?c=2\" alt=\"\" \/><\/figure>\n<p><a href=\"https:\/\/www.heart.org\/HEARTORG\/GettingHealthy\/FatsAndOils\/Fats101\/Saturated-Fats_UCM_301110_Article.jsp\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629<\/a>\u00a0\u0641\u064a \u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631 \u062d\u064a\u0648\u064a\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0646 \u0647\u0631\u0645\u0648\u0646 \u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0648\u062a\u0639\u0638\u064a\u0645 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0628\u0642\u0631 \u0645\u062b\u0644 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u062d\u062f\u064a\u062f \u0636\u0631\u0648\u0631\u064a\u0629 \u0623\u064a\u0636\u0627 \u0644\u0635\u064a\u0627\u0646\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062e\u0644\u0627\u0644 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h2>7. \u062a\u0623\u062e\u0630 \u0641\u064a \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u062d\u0643\u0645\u0629.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0052\/8433\/1638\/articles\/WheyScoopWhiteBackground_600x.jpg?v=1554397770\" alt=\"\" \/><\/figure>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0623\u0646 \u062a\u0623\u062e\u0630\u00a0<a href=\"http:\/\/www.workouthealthy.com\/Protein-Powder_c_197.html\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646<\/a>\u00a0\u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0644\u0623\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u062a\u0642\u0648\u064a\u0636\u064a\u0629 \u0628\u0639\u062f 8 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0635\u064a\u0627\u0645 \u0648\u0627\u0644\u0646\u0648\u0645. \u0647\u0630\u0627 \u0633\u064a\u0643\u0648\u0646 \u0628\u0645\u062b\u0627\u0628\u0629 \u0645\u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0648\u0644\u064a \u0644\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d. \u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 20 \u063a\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0643\u0627\u0641\u064a\u0629 \u0644\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0645\u0635\u062f\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0627\u0644\u0641\u0627\u0643\u0647\u0629. \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0623\u0646 \u062a\u062e\u062c\u0644 \u0645\u0646 \u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0630\u0627\u0621 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\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062c\u0646\u0628\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0643\u0631\u064a\u0632\u064a\u0646 \u062b\u0644\u0627\u062b\u064a\u0646 \u062f\u0642\u064a\u0642\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0646\u0627\u0648\u0644 \u0645\u0627 \u0628\u064a\u0646 20 \u0625\u0644\u0649 40 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0627\u0643\u0647\u0629.<\/p>\n<h2>8. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0646 8 \u0625\u0644\u0649 10 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0646 \u0623\u0631\u0628\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a.<\/h2>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.muscleandfitness.com\/wp-content\/uploads\/2018\/01\/Barbell-Biceps-Curl-Bodybuilder-1109.jpg?w=1109&amp;quality=86&amp;strip=all\" alt=\"\" \/><\/figure>\n<p>\u0647\u0630\u0627 \u0645\u0646\u062f\u0648\u0628 \u0644\u062a\u0639\u064a\u064a\u0646 \u0645\u062e\u0637\u0637 \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0637\u0628\u064a\u0642 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u062a\u0644\u0629. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 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[&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":8289,"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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