{"id":6571,"date":"2024-09-12T00:00:42","date_gmt":"2024-09-12T00:00:42","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6571"},"modified":"2024-09-12T15:57:18","modified_gmt":"2024-09-12T15:57:18","slug":"15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers\/","title":{"rendered":"15 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0641\u0642\u0627 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0634\u062e\u0635\u064a\u0629"},"content":{"rendered":"\n

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\"\u0631\u064a\u0627\u0636\u064a\u0629<\/figure>\n\n\n\n

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\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0645\u062a\u0633\u0644\u0642\u064a \u0627\u0644\u062c\u0628\u0627\u0644:<\/strong> \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0645\u0639 \u0645\u0639\u0635\u0645\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0636\u064a\u0642\u060c \u0631\u0633\u0645 \u0632\u0631 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0646\u062d\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0645\u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0648\u0645\u0646 \u062b\u0645 \u0625\u0639\u0627\u062f\u062a\u0647 \u0625\u0644\u0649 \u0644\u0648\u062d \u062e\u0634\u0628\u064a. \u062b\u0645\u060c \u0645\u062d\u0631\u0643 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0648\u0625\u0639\u0627\u062f\u062a\u0647. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0627\u0644\u0628\u062f\u064a\u0644\u064a\u0646.3\u062a\u0648\u0631\u0643\u064a\u0634 \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644<\/p>\n\n\n\n

\"\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/figure>\n\n\n\n

\u0627\u0644\u062a\u0631\u0643\u064a\u0629 getup \u0647\u0648 200 \u0639\u0627\u0645\u0627 \u0645\u062c\u0645\u0648\u0639 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0637\u0648\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 kettlebell \u060c \u0648\u0627\u0646\u0647\u0627 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0645\u0634\u0627\u0647\u064a\u0631 \u0631\u0627\u0645\u0648\u0646\u0627 \u0628\u0631\u0627\u063a\u0627\u0646\u0632\u0627. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646\u0647\u0627 \u0645\u0639\u0642\u062f\u0629 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621\u060c \u0648\u062a\u0642\u0648\u0644 \u0625\u0646 \u062d\u0631\u0643\u0629 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a \u0641\u0639\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u062e\u0637\u064a\u0631 \u0644\u062a\u0641\u062c\u064a\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644:<\/strong> \u0639\u0642\u062f kettlebell \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0645\u0642\u0628\u0636 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647\u060c \u0648\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062c\u0646\u064a\u0646. \u0644\u0641\u0629 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 kettlebell \u062d\u062a\u0649 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647 \u062d\u062a\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0633\u062a\u0642\u0631 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u062d\u0645\u0644\u0629. \u0623\u0637\u0644\u0642 \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u062d\u0631\u0629 \u0648\u0633\u0627\u0642\u0643 \u0627\u0644\u062d\u0631\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0645\u0648\u0627\u062c\u0647\u0629 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0623\u0633\u0641\u0644. \u0627\u0644\u0634\u0631\u064a\u062d\u0629 \u0643\u0639\u0628 \u0627\u0644\u062c\u0627\u0646\u0628 \u0645\u062d\u0645\u0644\u0629 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0628\u0639\u0642\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0642\u0628\u0636\u0629 \u0628\u062d\u0632\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n

\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0644\u0643\u0645\u0629 kettlebell \u062d\u062a\u0649 \u0645\u0639 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u062d\u0645\u0644\u0629 \u0648\u0644\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u062c\u0627\u0646\u0627. \u0644\u0627 \u062a\u062a\u063a\u0627\u0636\u0649 \u0639\u0646 \u0643\u062a\u0641\u0643 \u062a\u062c\u0627\u0647 \u0623\u0630\u0646\u0643 \u0645\u0639 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u062f\u0627\u0639\u0645. \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0635\u062f\u0631\u0643 \u0645\u0641\u062a\u0648\u062d\u0627 \u0639\u0644\u0649 \u0645\u0635\u0631\u0627\u0639\u064a\u0647. \u0642\u0645 \u0628\u062a\u0642\u0648\u064a\u0645 \u0627\u0644\u0643\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0631\u0641\u0639 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633. \u0646\u0633\u062c \u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641. \u0644\u062d\u0645\u0627\u064a\u0629 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0627\u0642\u0643 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0639\u0645\u0648\u062f\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.<\/p>\n\n\n\n

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\"\u0631\u0643\u0632\u062a<\/figure>\n\n\n\n

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\"\u0641\u062a\u0627\u0629<\/figure>\n\n\n\n

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\"\u0627\u0645\u0631\u0623\u0629<\/figure>\n\n\n\n

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\"\u0627\u0645\u0631\u0623\u0629<\/figure>\n\n\n\n

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\"\u062a\u0646\u0627\u0633\u0628<\/figure>\n\n\n\n

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\u0627\u0646\u0647\u0627 \u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u0627 \u0645\u0646 \u0644\u0648\u062d \u0639\u0627\u062f\u064a \u062d\u064a\u062b \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0644\u0623\u0646 BOSU \u0627\u062e\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0648\u064a\u0642\u0648\u0644 \u0633\u0627\u0646\u0641\u0648\u0631\u062f. “\u0639\u0646\u062f\u0645\u0627 \u064a\u062d\u0627\u0648\u0644 \u062c\u0633\u0645\u0643 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0643\u0645\u0627 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u064a\u062a\u0645 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0642\u064a\u0645\u0629 \u0627\u0644\u0645\u0637\u0644\u0642\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0645\u0627\u0626\u0644\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0631\u0636\u064a\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629”\u060c \u0643\u0645\u0627 \u064a\u0642\u0648\u0644. \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n\n\n\n

\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u0643\u0631\u0629 BOSU:<\/strong> \u0627\u0644\u0648\u062c\u0647 \u0627\u0644\u0643\u0631\u0629 BOSU \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0647\u0627 \u0627\u0644\u0645\u0637\u0627\u0637\u064a \u0648\u0627\u0644\u062a\u0645\u0633\u0643 \u062d\u0648\u0627\u0641 \u0627\u0644\u0633\u0637\u062d \u0627\u0644\u0645\u0633\u0637\u062d \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0647\u060c \u062d\u0648\u0644 \u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0643\u062a\u0641 \u0648\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631. \u0639\u0642\u062f \u0644\u0648\u062d \u0644\u0645\u062f\u0629 30 \u0625\u0644\u0649 45 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a \u0643\u0645\u0627 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0642\u0648\u0649.10Running \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u062d\u062f\u0631<\/p>\n\n\n\n

\"\u0642\u0633\u0645<\/figure>\n\n\n\n

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\"\u0627\u0645\u0631\u0623\u0629<\/figure>\n\n\n\n

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\u062c\u0631\u0628 \u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0647\u0630\u0647 \u0627\u0644\u062a\u064a \u0645\u062f\u062a\u0647\u0627 4 \u062f\u0642\u0627\u0626\u0642:<\/strong> \u062a\u0628\u062f\u0623 \u0645\u0639 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u062a\u0644\u064a\u0647\u0627 10 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629. \u0627\u0646\u0638\u0631\u0648\u0627 \u0643\u0645 \u0645\u062a\u0631 \u0633\u0627\u0641\u0631\u062a \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0648\u0642\u062a. (\u0644\u0627 \u0627\u0644\u0646\u0632\u0648\u0644 \u0645\u0646 \u0622\u0644\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0623\u0648 \u062d\u062a\u0649 \u062a\u0631\u0643 \u0627\u0644\u0645\u0642\u0628\u0636 \u0639\u0646\u062f \u0627\u0644\u0631\u0627\u062d\u0629 \u060c \u0648\u064a\u0642\u0648\u0644 Penfold.) \u0643\u0631\u0631 \u0647\u0630\u0627 \u062b\u0645\u0627\u0646\u064a \u0645\u0631\u0627\u062a\u060c \u0641\u064a \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062a\u0647\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u063a\u0631\u0642 \u0623\u0631\u0628\u0639 \u062f\u0642\u0627\u0626\u0642\u060c \u0635\u0641 \u0628\u0633\u0631\u0639\u0629 500 \u0645\u062a\u0631 \u0648\u0644\u0627\u062d\u0638 \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642\u0643. “\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0631\u0642\u0645 \u0627\u0644\u0630\u064a \u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u062a\u0637\u0627\u0628\u0642 \u0623\u0648 \u0641\u0627\u0632 \u062e\u0644\u0627\u0644 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0627\u0644\u0645\u0642\u0628\u0644\u0629”\u060c \u064a\u0642\u0648\u0644 Penfold.12HIIT<\/p>\n\n\n\n

\"\u0627\u0645\u0631\u0623\u0629<\/figure>\n\n\n\n

\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u0642\u062f\u064a\u0645 \u0643\u0627\u0646 \u0623\u0646 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u062b\u0627\u0628\u062a\u0629 \u0627\u0644\u062f\u0648\u0644\u0629 \u0643\u0627\u0646\u062a \u0623\u0641\u0636\u0644 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0646\u062d\u0646 \u0646\u0639\u0644\u0645 \u0627\u0644\u0622\u0646 \u0623\u0646 \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0642\u0635\u064a\u0631\u0629 \u0648\u0645\u0643\u062b\u0641\u0629 \u0645\u0646 \u0627\u0644\u0642\u0644\u0628 \u0633\u0631\u064a\u0639 \u0627\u0644\u062e\u0637\u0649 \u0647\u0648 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0628\u0643\u062b\u064a\u0631. \u0627\u0644\u0623\u0645\u0644 \u0628\u064a\u062f\u0631\u0627\u0632\u0627, \u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a ACSM \u0648\u062e\u0627\u0644\u0642 inBalance<\/a>, \u0627\u0633\u062a\u0648\u062f\u064a\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0645\u0642\u0631\u0647\u0627 \u0633\u0627\u0646 \u0627\u0646\u0637\u0648\u0646\u064a\u0648, \u064a\u0642\u062a\u0631\u062d \u0627\u0644\u0642\u064a\u0627\u0645 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n\n\n\n

\u062c\u0631\u0628 \u062a\u0645\u0631\u064a\u0646 HIIT \u0647\u0630\u0627:<\/strong> \u0628\u0639\u062f 10 \u062f\u0642\u0627\u0626\u0642 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\u060c \u0648\u0642\u0636\u0627\u0621 30 \u062b\u0627\u0646\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0623\u0643\u0628\u0631 \u0639\u062f\u062f \u0645\u0645\u0643\u0646 \u0645\u0646 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u0628\u062b\u0642\u0629\u060c \u064a\u062a\u0623\u0631\u062c\u062d kettlebell\u060c \u0623\u0648 \u0635\u0641\u0648\u0641 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629. \u062b\u0645\u060c \u0628\u0642\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0623\u062e\u0631\u0649. \u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 10 \u062c\u0648\u0644\u0627\u062a. \u0627\u062e\u062a\u0631 \u0623\u064a \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u2014 \u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0622\u062e\u0631.13Strength Training<\/p>\n\n\n\n

\"\u0641\u062a\u0627\u0629<\/figure>\n\n\n\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u062a\u0645 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0648\u0644\u0643\u0646 \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0627\u0644\u062a\u0642\u0627\u0637 \u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u062b\u0642\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u062e\u0641\u0636 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0645\u0645\u062b\u0644\u064a\u0646\u060c \u0648\u064a\u0642\u0648\u0644 \u062a\u0627\u064a\u0644\u0631 \u0633\u0628\u0631\u0648\u0644\u060c<\/a>CSCS\u060c \u0648\u0647\u0648 \u0645\u062a\u062e\u0635\u0635 \u0642\u0648\u0629 \u0648\u062a\u0643\u064a\u064a\u0641 \u0645\u0639\u062a\u0645\u062f \u0648\u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0641\u064a Exercise.com. “\u0631\u0641\u0639 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u062d\u064a\u062b \u062a\u0631\u0649 \u0623\u0643\u062b\u0631 \u062a\u0623\u062b\u064a\u0631 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062d\u0631\u0642. \u062c\u0633\u0645\u0643 \u0644\u0627 \u064a\u0632\u0627\u0644 \u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u062a\u0649 \u0628\u0639\u062f \u0645\u063a\u0627\u062f\u0631\u0629 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629”\u060c \u064a\u0642\u0648\u0644 \u0633\u0628\u0631\u0648\u0644. \u0641\u0642\u0637 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062a\u0642\u0646\u064a\u062a\u0643 \u0644\u0627 \u062a\u0639\u0627\u0646\u064a \u0623\u062b\u0646\u0627\u0621 \u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u0643 \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u060c \u0641\u0625\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0644\u064a \u0647\u0630\u0627 \u0644\u0645\u062f\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0647\u0648 \u0645\u0643\u0627\u0646 \u0631\u0627\u0626\u0639 \u0644\u0644\u0628\u062f\u0621.14Walking<\/p>\n\n\n\n

\"\u0627\u0645\u0631\u0623\u062a\u0627\u0646<\/figure>\n\n\n\n

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“\u064a\u0628\u062f\u0648 \u0627\u0644\u0623\u0645\u0631 \u0628\u0633\u064a\u0637\u0627 \u062c\u062f\u0627 \u060c \u0648\u0644\u0643\u0646 45 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0643\u0644 \u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0627\u0644\u0639\u062c\u0627\u0626\u0628 \u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643” \u060c \u0648\u064a\u0642\u0648\u0644 \u063a\u0648\u0646\u0632\u0627\u0644\u064a\u0633. “\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0625\u0646\u0647 \u064a\u0636\u0645\u0646 \u0639\u062f\u0645 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0625\u0646\u062a\u0627\u062c \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u2014 \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0630\u064a \u062b\u0628\u062a \u0623\u0646\u0647 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646.”<\/p>\n\n\n\n

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