{"id":6178,"date":"2024-01-01T15:23:57","date_gmt":"2024-01-01T15:23:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6178"},"modified":"2024-01-01T15:24:11","modified_gmt":"2024-01-01T15:24:11","slug":"squats-the-proper-technique-benefits-and-variations","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/squats-the-proper-technique-benefits-and-variations\/","title":{"rendered":"\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 &#8211; \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a"},"content":{"rendered":"<p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0644&nbsp;<strong>\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0648\u0628\u0639\u0642\u0628 \u0647\u064a \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong>&nbsp;\u0647\u0630\u0647 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0644\u064a\u0633\u062a \u063a\u0627\u0626\u0628\u0629&nbsp;\u062e\u0644\u0627\u0644<strong>&#8220;\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642&#8221;<\/strong>&nbsp;\u0645\u0646 \u0623\u064a \u0645\u062d\u0628 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u0648\u0644\u0643\u0646 \u0647\u0644 \u0623\u0646\u062a \u0645\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643<strong>&nbsp;\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u061f<\/strong>&nbsp;\u0647\u0644 \u062a\u0639\u0631\u0641&nbsp;<strong>\u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong>&nbsp;\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627<strong>&nbsp;\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u061f<\/strong>&nbsp;\u0645\u0627 \u0647\u064a \u0627\u0644\u0623\u062e\u0631\u0649&nbsp;<strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u064a\u062d\u062a\u0648\u064a\u0647\u0627 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/strong>&nbsp;\u064a\u0645\u0643\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0625\u062c\u0627\u0628\u0627\u062a \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0648\u063a\u064a\u0631\u0647\u0627 \u062d\u0648\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p> <h2 class=\"wp-block-heading\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f<\/h2> <p>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644<strong>&nbsp;\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0638\u064a\u0641\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/strong>&nbsp;\u0645\u0639 \u062a\u0642\u0646\u064a\u062a\u0647\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u060c&nbsp;<strong>\u0633\u0648\u0641 \u062a\u0639\u0645\u0644 \u0633\u0627\u0642\u064a\u0643 \u060c \u0628\u0639\u0642\u0628 \u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u0648 \u0642\u0644\u0628 \u062c\u0633\u0645\u0643.<\/strong>&nbsp;\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0645\u064a\u0632\u062a\u0647\u0645 \u0647\u064a \u0623\u0646\u0647\u0645&nbsp;<strong>\u064a\u0645\u0643\u0646 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u060c<\/strong>&nbsp;\u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u062e\u0627\u0635\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0623\u0633\u0644\u0648\u0628\u0647\u0645&nbsp;\u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u062d<strong>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0628\u0639\u0636 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0633\u0627\u0631\u0629.<\/strong><\/p> <p>\u0625\u0630\u0627 \u0631\u0643\u0632\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0646 \u062d\u064a\u062b \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u060c \u0641\u0633\u062a\u062c\u062f \u0623\u0646\u0643\u00a0<strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u064a \u0643\u0644 \u0648\u0642\u062a \u062a\u0642\u0631\u064a\u0628\u0627.<\/strong>\u00a0\u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u0642\u0637 \u0645\u0641\u0627\u062a\u064a\u062d\u0643 \u0648\u062a\u0646\u062d\u0646\u064a \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u064a\u0647\u0627 \u060c \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u064a\u062f \u0631\u0628\u0637 \u0627\u0644\u0623\u0631\u0628\u0637\u0629 \u0639\u0644\u0649 \u062d\u0630\u0627\u0626\u0643 \u060c\u00a0<strong>\u0623\u0646\u062a \u062a\u0641\u0639\u0644 \u0646\u0648\u0639\u0627 \u0645\u0639\u064a\u0646\u0627 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong>\u00a0\u0627\u0644\u0648\u062d\u064a\u062f\u00a0<strong>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u0625\u062c\u0631\u0627\u0621\u0627\u062a<\/strong>\u00a0\u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0647\u0648 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c\u00a0<strong>\u0623\u0646\u062a \u062a\u0631\u0643\u0632 \u0628\u0648\u0639\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0633\u0644\u064a\u0645 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong> <\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/82993053_2646076925514004_687855745646985216_o-min-1124x794.jpg\" alt=\"Squats - the proper technique, benefits and variations\" class=\"wp-image-176644\" title=\"Squats - the proper technique, benefits and variations\"\/><\/figure> <h2 class=\"wp-block-heading\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0641\u0627\u0639\u0644 \u0645\u0639\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f<\/h2> <p>\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644 \u0644\u00a0<strong>\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/strong>\u00a0\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0628\u0641\u0636\u0644 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0626\u0647\u0645 \u0648\u00a0<strong>\u0639\u062f\u0629 \u0623\u0634\u0643\u0627\u0644 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c<\/strong>\u00a0\u064a\u0645\u0643\u0646\u0643\u00a0<strong>\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong> <\/p> <p>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u0628\u0648\u0632\u0646\u0643 \u060c \u0641\u0625\u0646\u0643 \u062a\u0634\u0631\u0643:<\/p> <ul class=\"wp-block-list\"><li>quadriceps thigh muscle<\/li><li>hamstrings<\/li><li>quads<\/li><li>abductors<\/li><li>butt<\/li><li>straight abdominal muscle<\/li><li>biceps calf muscle<\/li><\/ul> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0646\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u062a\u062c\u0631\u0628 \u0623\u0634\u0643\u0627\u0644\u0627 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a:<\/p> <ul class=\"wp-block-list\"><li>back<\/li><li>forearm<\/li><li>shoulders<\/li><li>external and internal abdominal muscles<\/li><li>triceps<\/li><li>biceps<\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/DSC00007-min-1124x751.jpg\" alt=\"What muscles do you engage during squatting?\" class=\"wp-image-176618\" title=\"What muscles do you engage during squatting?\"\/><\/figure> <h2 class=\"wp-block-heading\">\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2> <p>\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0633\u062a\u0633\u0627\u0639\u062f\u00a0<strong>\u062a\u0639\u0638\u064a\u0645 \u062c\u0647\u0648\u062f\u0643<\/strong>\u00a0\u0648\u0645\u0646\u0639\u00a0<strong>\u0625\u0635\u0627\u0628\u0627\u062a \u063a\u064a\u0631 \u0633\u0627\u0631\u0629 \u0623\u0648 \u0622\u0644\u0627\u0645 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong>\u00a0\u0643\u064a\u0641 \u0646\u0641\u0639\u0644 \u0630\u0644\u0643\u061f<\/p> <ol class=\"wp-block-list\"><li>Stand upright and spread your legs hip-width apart \u2013 toes facing forward.<\/li><li>Push your shoulders back slightly and squeeze your abdomen.<\/li><li>Stretch your shoulders or put your hands on your sides.<\/li><li>Inhale, slowly lower yourself to the floor, bend your knees and push your butt back a little.<\/li><li>Keep your back straight, do not bend it.<\/li><li>Stop when you reach the squat position with your knees bent at a 90\u00b0 angle and your thighs parallel to the floor \u2013 stay in this position for about 2 seconds.<\/li><li>Push on your heels, slowly straighten up your legs, and return to an upright position with an exhale.<\/li><li>For the best squat effect, repeat the exercise at least 10 to 15 times in a row.<\/li><\/ol> <p>\u0645\u0646 \u0623\u062c\u0644 \u0641\u0647\u0645 \u0623\u0641\u0636\u0644 \u0644\u00a0<strong>\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u060c<\/strong>\u00a0\u0634\u0627\u0647\u062f \u0627\u0644\u0641\u064a\u062f\u064a\u0648 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a:<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bowflex\u00ae How-To | Squats for Beginners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/aclHkVaku9U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h2 class=\"wp-block-heading\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2> <ul class=\"wp-block-list\"><li><strong>You do not go low enough to the floor\u00a0<\/strong>\u2013 with the right squat technique, your thighs should be parallel to the floor. However, if you do not go low enough and do not reach this point, you will not fully engage all the necessary muscles.<\/li><li><strong>Switching knees\u00a0<\/strong>\u2013 a very common problem when performing a squat. Not only does this make it impossible to do a squat properly, but it also puts a lot of unnecessary load on your knees. This can damage your joints and tendons.<\/li><li><strong>You do not put your knees apart\u00a0<\/strong>\u2013 when lifting from a squat, the knees should point outwards, not inwards. When you point your knees inwards, you will make it easier to squat, but then squatting makes no sense.<\/li><li><strong>Crouching\u00a0<\/strong>\u2013 When squatting, it is extremely important to keep your back upright, otherwise it may lead to an injury. You should therefore avoid bending it or creasing it.<\/li><li><strong>You lift your heels off the floor\u00a0<\/strong>\u2013 standing up from the squat should be accompanied by the pressure of the heels. This is because if you push your heels into the floor, you will ensure safe and correct muscle activation and balance. Therefore, never stand on tiptoe when lifting from a squat, but transfer all your weight to the heels.<\/li><\/ul> <h2 class=\"wp-block-heading\">\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2> <p>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u064a\u0633 \u0641\u0642\u0637\u00a0<strong>\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u060c<\/strong>\u00a0\u0644\u0643\u0646\u0647\u0645 \u064a\u062e\u062a\u0628\u0626\u0648\u0646 \u0623\u064a\u0636\u0627\u00a0<strong>\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0623\u062e\u0631\u0649.<\/strong>\u00a0\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644\u00a0<strong>\u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0631\u0641\u0639 \u0648\u062d\u0645\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629.<\/strong>\u00a0\u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0644\u064a\u0633 \u0643\u0644 \u0634\u064a\u0621! \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u063a\u064a\u0631\u0647\u0627\u00a0<strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/strong> <\/p> <ul class=\"wp-block-list\"><li>support proper posture<\/li><li>help burn calories \u2013 an approximately 64-kilo person can burn up to 133 calories in 15 minutes of intense squatting<\/li><li>improve flexibility and stability<\/li><li>strengthen the lungs and heart<\/li><li>help prevent injuries<\/li><li>maintain joint health<\/li><li>maintain strong bones<\/li><li>improve movement speed<\/li><li>improve digestion and blood circulation in the body<\/li><\/ul> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/72321269_2440264779428554_2345617773629014016_o-min-1124x750.jpg\" alt=\"Squats with Weights\" class=\"wp-image-176657\" title=\"Squats with Weights\"\/><\/figure> <h2 class=\"wp-block-heading\">\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2> <p>\u0647\u0646\u0627\u0643\u00a0<strong>\u0639\u062f\u062f \u0644\u0627 \u064a\u062d\u0635\u0649 \u0645\u0646\u0647\u0645.<\/strong>\u00a0\u0628\u0641\u0636\u0644 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c\u00a0<strong>\u0633\u0648\u0641 \u062a\u0634\u0627\u0631\u0643 \u0623\u064a\u0636\u0627 \u0639\u0636\u0644\u0627\u062a \u0645\u0647\u0645\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> <strong>\u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/strong>\u00a0\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u0641\u064a\u062c\u0628 \u0639\u0644\u064a\u0643<strong>\u00a0\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0641\u0647\u0645 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u060c<\/strong>\u00a0\u062b\u0645 \u062c\u0631\u0628 \u0623\u062e\u0631\u0649 \u060c\u00a0<strong>\u0646\u0645\u0627\u0630\u062c \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u0627<\/strong>\u00a0\u0645\u0646\u0647. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062f\u0648\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u060c \u0645\u062b\u0644\u00a0<strong>\u0627\u0644\u062f\u0645\u0628\u0644 \u060c \u0639\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0645\u0648\u0633\u0639\u0627\u062a \u060c kettlebells \u060c \u0643\u0631\u0633\u064a \u0623\u0648 \u0648\u0633\u0627\u062f\u0629 \u062a\u0648\u0627\u0632\u0646.<\/strong>\u00a0\u0627\u0646\u0638\u0631 \u0625\u0644\u0649 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a\u0629<\/h3> <p>\u0642\u0628\u0644 \u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a\u0629 \u060c \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u062d\u0636\u064a\u0631&nbsp;<strong>\u0623\u062f\u0627\u0629 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f\u0629 \u060c<\/strong>&nbsp;&nbsp;\u0648\u0647\u0648<strong>\u062e\u0637\u0648\u0629\u060c<\/strong>&nbsp;<strong>\u0643\u0631\u0633\u064a \u0633\u0641\u0644\u064a \u060c \u0623\u0648 \u0645\u0642\u0639\u062f.<\/strong>&nbsp;\u0642\u0641 \u0645\u0639 \u0638\u0647\u0631\u0643 \u0625\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629 \u0648&nbsp;<strong>\u062b\u0646\u064a \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649<\/strong>&nbsp;\u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646<strong>&nbsp;\u0636\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062e\u0637\u0648\u0629.<\/strong>&nbsp;\u0633\u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643&nbsp;<strong>\u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/strong>&nbsp;\u062b\u0645 \u062b\u0646\u064a&nbsp;<strong>\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0639\u0646\u062f \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0633\u062d\u0628 \u0641\u064a \u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/strong>&nbsp;\u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u0631\u0643\u0628\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u0649 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u0627. \u064a\u062a\u0623\u0643\u062f&nbsp;<strong>\u0643\u062a\u0641\u064a\u0643 \u064a\u0648\u0627\u062c\u0647\u0627\u0646 \u0627\u0644\u062e\u0644\u0641 \u060c \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c<\/strong>&nbsp;\u0648\u0623\u0646\u062a \u0644\u0627 \u062a\u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0646\u062f \u0627\u0644\u0631\u0641\u0639. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0623\u062b\u0646\u0627\u0621&nbsp;<strong>\u0639\u0642\u062f \u0627\u0644\u062f\u0645\u0628\u0644.<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/94380042_2861684403953254_2446104524998311936_o-min-749x1124.jpg\" alt=\"Bulgarian Squats\" class=\"wp-image-176631\" title=\"Bulgarian Squats\"\/><\/figure> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Bulgarian Split Squat...You&#039;re Doing It Wrong\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/Ksz5rkmBuTA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\">\u0633\u0648\u0645\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h3> <p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0639\u0631\u0636 \u0633\u0627\u0642\u064a\u0643 \u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<strong>\u00a0\u0623\u0643\u0628\u0631 \u0642\u0644\u064a\u0644\u0627<\/strong>\u00a0\u0645\u0645\u0627 \u0643\u0627\u0646 \u0639\u0644\u064a\u0647 \u0627\u0644\u062d\u0627\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a. \u0644\u0630\u0627 \u0642\u0641 \u0645\u062a\u0623\u0631\u062c\u062d\u0627 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u064a\u0643\u00a0<strong>\u0623\u0628\u0639\u062f \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643.<\/strong>\u00a0\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u064a\u0631 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u00a0<strong>\u0642\u0644\u064a\u0644\u0627 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/strong>\u00a0\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u060c\u00a0<strong>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627<\/strong>\u00a0\u0648\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u062a\u0648\u0642\u0641 \u0641\u0642\u0637 \u0639\u0646\u062f\u0645\u0627\u00a0<strong>\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u0642\u0644 \u0642\u0644\u064a\u0644\u0627 \u0645\u0646 \u0645\u0633\u062a\u0648\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to do Sumo Squats\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/sqDGkIBYPAk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0633\u0645\u064a\u062b<\/strong><\/h3> <p><strong>\u0622\u0644\u0629 \u0633\u0645\u064a\u062b<\/strong>\u060c \u0623\u0648 \u0645\u0627 \u064a\u0633\u0645\u0649 \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0647\u0648 \u0623\u062f\u0627\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0623\u064a \u0634\u062e\u0635 \u0644\u062f\u064a\u0647\u00a0<strong>\u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645.<\/strong>\u00a0\u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u064a\u062d\u0627\u0641\u0638 \u062f\u0627\u0626\u0645\u0627\u00a0<strong>\u0645\u0633\u0627\u0631 \u0648\u0627\u062d\u062f \u0644\u0644\u062d\u0631\u0643\u0629 \u060c<\/strong>\u00a0\u0627\u0644\u062a\u064a \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0644\u0646 \u062a\u062d\u064a\u062f \u0639\u0646\u0647\u0627. \u0648\u0645\u0646\u00a0<strong>\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u060c \u0648\u0644\u0643\u0646 \u0645\u0639 \u0648\u0632\u0646<\/strong>\u00a0\u0648\u0636\u0639\u062a \u0639\u0644\u0649 \u0627\u0644\u0641\u062e\u0627\u062e \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0643\u0646 \u062d\u0630\u0631\u0627\u00a0<strong>\u0639\u062f\u0645 \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645<\/strong>\u00a0\u0628\u0633\u0628\u0628 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0623\u0648 \u060c\u00a0<strong>\u0639\u0644\u0649 \u0627\u0644\u0639\u0643\u0633 \u0645\u0646 \u0630\u0644\u0643 \u060c \u0644\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0648\u0636\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629.<\/strong>\u00a0\u0627\u0636\u0628\u0637 \u0627\u0644\u0648\u0632\u0646 \u0628\u062d\u064a\u062b \u062a\u0634\u0639\u0631\u00a0<strong>\u0645\u0631\u064a\u062d\u0629 \u0648\u0622\u0645\u0646\u0629<\/strong>\u00a0\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"HOW TO SQUAT ON THE SMITH MACHINE\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/DUWK_gKcRCc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646<\/h3> <p>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0642\u0648\u0645&nbsp;<strong>\u0625\u062a\u0642\u0627\u0646 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong>&nbsp;\u0645\u0639 \u0648\u0632\u0646\u0643 \u0627\u0644\u062e\u0627\u0635 \u060c \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644&nbsp;<strong>\u0623\u0636\u0641 \u0628\u0639\u0636 \u0627\u0644\u062d\u062f\u064a\u062f!<\/strong>&nbsp;\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0637\u0631\u0642 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643. \u064a\u0645\u0643\u0646\u0643 \u0625\u0645\u0627 \u0625\u0636\u0627\u0641\u0629&nbsp;<strong>\u0627\u0644\u062f\u0645\u0628\u0644 \u060c \u063a\u0644\u0627\u064a\u0629 \u0623\u0648 \u0627\u0644\u062d\u062f\u064a\u062f \u060c<\/strong>&nbsp;\u0625\u0644\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0648\u0632\u0646\u0647&nbsp;<strong>\u0644\u0627 \u064a\u062f\u0641\u0639\u0643 \u062a\u0644\u0642\u0627\u0626\u064a\u0627 \u0623\u0643\u062b\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0635\u062f\u0631\u0643.<\/strong>&nbsp;\u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u0630\u0644\u0643 \u0645\u0639 \u0627\u0644\u0645\u0642\u0627\u064a\u064a\u0633 \u0648<strong>&nbsp;\u062a\u0633\u0628\u0628 \u0644\u0646\u0641\u0633\u0643 \u0628\u0639\u0636 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/strong><\/p> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2020\/07\/TC300052-min-749x1124.jpg\" alt=\"Squats with Weights\" class=\"wp-image-176605\" title=\"Squats with Weights\"\/><\/figure> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"The Back Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/ultWZbUMPL8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<\/strong><\/h3> <p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u062c\u0633\u0645\u0643 \u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0633\u0648\u0641 \u064a\u0634\u0627\u0631\u0643&nbsp;\u0623\u064a\u0636\u0627<strong>\u0627\u0644\u0642\u0644\u0628 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/strong><\/p> <p>\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u0648\u00a0<strong>\u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u060c<\/strong>\u00a0\u0644\u0643\u0646\u0646\u0627 \u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0623\u064a\u062f\u064a\u0646\u0627\u00a0<strong>\u0645\u0646\u062a\u0635\u0628\u0627 \u0641\u0648\u0642 \u0631\u0624\u0648\u0633\u0646\u0627.<\/strong>\u00a0\u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u060c \u0623\u0636\u0641 \u0623\u0648\u0632\u0627\u0646\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062d\u062f\u064a\u062f \u0623\u0648 \u063a\u0644\u0627\u064a\u0629 \u0623\u0648 \u0643\u0631\u0629 \u062a\u0645\u0631\u064a\u0646.<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"The Overhead Squat\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/pn8mqlG0nkE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong><\/h3> <p>\u0648\u0645\u0646<strong>\u00a0\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0644\u064a\u0648\u0645\u062a\u0631\u064a\u0629 \u060c<\/strong>\u00a0\u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u0623\u0646<strong>\u00a0\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong>\u00a0\u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0648\u0644\u0630\u0644\u0643 \u0641\u0625\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0645\u0627 \u064a\u0644\u064a:\u00a0<strong>\u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0641\u064a \u0623\u0642\u0635\u0631 \u0648\u0642\u062a \u0645\u0645\u0643\u0646.<\/strong>\u00a0\u062a\u0642\u0646\u064a\u0629 \u0642\u0641\u0632\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u064a<strong>\u00a0\u0645\u062a\u0637\u0627\u0628\u0642\u0629 \u0645\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u060c<\/strong>\u00a0\u0648\u0644\u0643\u0646 \u0639\u0646\u062f \u0627\u0644\u0631\u0641\u0639 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c\u00a0<strong>\u062a\u062f\u0641\u0639 \u0623\u0643\u062b\u0631 \u0642\u0644\u064a\u0644\u0627 \u0645\u0639 \u0643\u0639\u0628\u064a\u0643 \u0648\u062a\u0642\u0641\u0632 \u062e\u0627\u0631\u062c\u0627.<\/strong>\u00a0\u0646\u0648\u0635\u064a \u0628\u0625\u0636\u0627\u0641\u0629 \u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0641\u0642\u0637 \u0639\u0646\u062f\u0645\u0627\u00a0<strong>\u0644\u0642\u062f \u0623\u062a\u0642\u0646\u062a \u062d\u0642\u0627 \u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"WORKOUT TECHNIQUE | How to safely do a Squat Jump?\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/72BSZupb-1I?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637<\/strong><\/h3> <p>\u0642\u0641 \u0645\u0639\u00a0<strong>\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637<\/strong>\u00a0\u0648\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.\u00a0<strong>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0644\u0645\u0633 \u0638\u0647\u0631\u0643 \u0648\u0631\u0623\u0633\u0643 \u0627\u0644\u062d\u0627\u0626\u0637 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a<\/strong>. \u0628\u0628\u0637\u0626\u00a0<strong>\u062d\u0631\u0643 \u0633\u0627\u0642\u064a\u0643 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u062d\u0627\u0626\u0637<\/strong>\u00a0\u0644\u0625\u0646\u0634\u0627\u0621\u00a0<strong>\u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/strong>\u00a0\u2013 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0641\u062e\u0630\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0627\u0646 \u0644\u0644\u0623\u0631\u0636. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643<strong>\u00a0\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/strong>\u00a0\u064a\u0645\u0643\u0646\u0643\u00a0<strong>\u0636\u0639 \u062d\u062f\u064a\u062f\u0627 \u0623\u0648 \u063a\u0644\u0627\u064a\u0629 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643<\/strong>\u00a0\u0644\u062c\u0639\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647\u0627 \u0644\u064a\u0633\u062a\u00a0<strong>\u0646\u0648\u0639 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c<\/strong>\u00a0\u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0633\u0648\u0641\u00a0<strong>\u062a\u062d\u062f\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to Do a Wall Sit | Thighs Workout\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/XULOKw4E4P4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0633\u0627\u064a\u062f \u0633\u0643\u0648\u0627\u062a \u0648\u0648\u0643<\/strong><\/h3> <p>\u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u00a0<strong>\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong>\u00a0\u0642\u0641 \u0641\u064a\u00a0<strong>\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a<\/strong>\u00a0\u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0644\u0623\u0633\u0641\u0644. \u0644\u0643\u0646\u00a0<strong>\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0648\u0642\u0641 \u060c<\/strong>\u00a0\u0644\u0627 \u062a\u0631\u0641\u0639 \u060c \u0648\u0644\u0643\u0646\u00a0<strong>\u062e\u0630 \u062e\u0637\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649.<\/strong>\u00a0\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0644\u0627 \u064a\u0632\u0627\u0644\u0627\u0646 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u062b\u0646\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629. \u062b\u0645\u00a0<strong>\u0643\u0631\u0631 \u0646\u0641\u0633 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649<\/strong>\u00a0\u0644\u0630\u0644\u0643\u00a0<strong>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong>\u00a0\u064a\u0645\u0643\u0646\u0643 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629<strong>\u00a0\u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f<\/strong>\u00a0\u062b\u0645 \u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645<strong>\u00a0\u0634\u0631\u064a\u0637 \u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0645\u0648\u0633\u0639<\/strong>\u00a0\u0644\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\nhttps:\/\/youtube.com\/watch?v=yrSBgbjLbog\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u062d\u0627\u062f\u064a \u0627\u0644\u0633\u0627\u0642<\/strong><\/h3> <p>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u00a0<strong>\u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u0643\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u060c<\/strong>\u00a0\u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0625\u0644\u0649\u00a0<strong>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0623\u0641\u0636\u0644.<\/strong>\u00a0\u062e\u0630\u00a0<strong>\u0645\u0648\u0642\u0641 \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/strong>\u00a0\u0645\u0646 \u0623<strong>\u00a0\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a<\/strong>\u00a0\u0648\u0628\u0639\u062f \u0630\u0644\u0643\u00a0<strong>\u062a\u0645\u062a\u062f \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645\u0643.<\/strong>\u00a0\u062a\u062d\u0631\u0643 \u0628\u0628\u0637\u0621 \u0644\u0623\u0633\u0641\u0644 \u060c \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u064a\u0645\u0643\u0646\u0643<strong>\u00a0\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643<\/strong>\u00a0\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u062a\u0648\u0627\u0632\u0646 \u0645\u0645\u0643\u0646. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643\u00a0<strong>\u0644\u0627 \u062a\u0632\u0627\u0644 \u0645\u0645\u062f\u0648\u062f\u0629.<\/strong>\u00a0\u0641\u0642\u0637 \u0627\u0646\u062d\u0646\u064a \u0628\u0642\u062f\u0631 \u0645\u0627\u00a0<strong>\u0643\u0645\u0627 \u064a\u0633\u0645\u062d \u0644\u0643 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0630\u0647\u0627\u0628.<\/strong>\u00a0\u0644\u0627 \u062a\u0642\u0645 \u0628\u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u062d\u0627\u0648\u0644\u00a0<strong>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0645\u0643\u0646.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"Single-Leg Squat - Glute Strengthening Exercises for Runners\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/9_Ca2YRRdtE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <h3 class=\"wp-block-heading\"><strong>\u0628\u0644\u064a\u0647 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong><\/h3> <p>\u0623\u0641\u0636\u0644 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644<strong>\u00a0\u062a\u0646\u063a\u064a\u0645 \u0633\u0627\u0642\u064a\u0643 \u060c<\/strong>\u00a0\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u0647\u064a\u00a0<strong>\u0644\u0627 \u062a\u0634\u0628\u0647 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0648\u0627\u062d\u062f\u0629.<\/strong>\u00a0\u062e\u0630 \u0646\u0638\u0631\u0629\u00a0<strong>\u0645\u0648\u0642\u0641 \u0645\u062b\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0633\u0648\u0645\u0648<\/strong>\u00a0\u0645\u0639 \u0645\u0648\u0642\u0641 \u0623\u0648\u0633\u0639 \u060c\u00a0<strong>\u0627\u0646\u0634\u0631 \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0648 \u0645\u062f\u0647\u0645\u0627<\/strong>\u00a0\u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0646\u062d\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0628\u0644\u064a\u064a\u0647\u060c \u064a\u0643\u0648\u0646 \u0648\u0632\u0646\u0643<strong>\u00a0\u0644\u0627 \u064a\u0628\u0642\u0649 \u0639\u0644\u0649 \u0643\u0639\u0628\u0643 \u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong>\u00a0\u0644\u0630\u0644\u0643 \u060c \u0642\u0641 \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u00a0<strong>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0639\u064a\u062f\u0627<\/strong>\u00a0\u0628\u062d\u064a\u062b \u062a\u0634\u0639\u0631\u00a0<strong>\u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629.<\/strong>\u00a0\u0647\u0630\u0627 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0633\u062a\u0648\u062d\u0649 \u0645\u0646 \u0627\u0644\u0628\u0627\u0644\u064a\u0647 \u0647\u0648\u00a0<strong>\u0634\u0639\u0628\u064a\u0629 \u062e\u0627\u0635\u0629 \u0645\u0639 \u0627\u0644\u0646\u0633\u0627\u0621.<\/strong><\/p> <figure class=\"wp-block-embed-youtube wp-block-embed is-type-rich is-provider-embed-handler wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"ast-oembed-container \" style=\"height: 100%;\"><iframe loading=\"lazy\" title=\"How to do Pli\u00e9 Squats to Tone Your Legs | Health\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/FPeq0s4jDxw?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure> <p>\u0637\u0628\u0639\u064b\u0627<strong>\u00a0\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c<\/strong>\u00a0\u0644\u0630\u0644\u0643 \u0627\u062e\u062a\u0631\u0646\u0627<strong>\u00a0\u0623\u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/strong>\u00a0\u0645\u0627\u0630\u0627 \u0639\u0646\u0643 \u0648\u0639\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f\u00a0<strong>\u0647\u0644 \u062a\u062f\u0631\u062c\u0647\u0627 \u0641\u064a \u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u061f<\/strong>\u00a0\u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u062a\u0641\u0639\u0644<strong>\u00a0\u0645\u062b\u0644 \u0623\u0641\u0636\u0644\u061f<\/strong> <\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0639\u0628\u064a\u0629 \u0644&nbsp;\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0648\u0628\u0639\u0642\u0628 \u0647\u064a \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.&nbsp;\u0647\u0630\u0647 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0644\u064a\u0633\u062a \u063a\u0627\u0626\u0628\u0629&nbsp;\u062e\u0644\u0627\u0644&#8220;\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642&#8221;&nbsp;\u0645\u0646 \u0623\u064a \u0645\u062d\u0628 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u0648\u0644\u0643\u0646 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6191,"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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