{"id":7101,"date":"2025-08-12T00:00:37","date_gmt":"2025-08-12T00:00:37","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7101"},"modified":"2025-08-12T16:16:09","modified_gmt":"2025-08-12T16:16:09","slug":"6-exercises-for-building-muscle-without-equipment","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/6-exercises-for-building-muscle-without-equipment\/","title":{"rendered":"6 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a"},"content":{"rendered":"

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1. \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0645\u0634\u064a<\/h2>
\"color<\/figure>

No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. “If you focus 80% of your energy on cardio, you will see your body transform,” says Ashley Marriott, a Los Angeles-based fitness trainer and coauthor with Dr. Marc Paulsen of “Dump your Trainer.”<\/p>

“Look at runners and cyclists; they\u2019re not doing spot training, they do cardio, cardio, cardio,” says Marriott. “Most of the people you see in mags that have amazing abs, they\u2019re runners, swimmers, athletes; they are not doing a bunch of crunches. How they got so lean? Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.”<\/p>

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2. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2>
\"color<\/figure>

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3. \u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u0628\u062b\u0642\u0629<\/h2>
\"color<\/figure>

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4. \u0643\u0631\u0627\u0646\u0634<\/h2>
\"Man<\/figure>

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5. \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0631\u0626\u0629<\/h2>
\"woman<\/figure>

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6. \u062a\u0631\u0627\u062c\u0639\u0627\u062a \u062a\u0631\u064a\u0633\u064a\u0628<\/h2>
\"Color<\/figure>

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[…]<\/p>\n","protected":false},"author":2,"featured_media":7102,"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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