{"id":7764,"date":"2023-10-31T14:35:39","date_gmt":"2023-10-31T14:35:39","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7764"},"modified":"2023-10-31T14:35:40","modified_gmt":"2023-10-31T14:35:40","slug":"how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-calculate-your-one-rep-max-explained-by-a-strength-and-conditioning-coach\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u062d\u062f \u0645\u0646\u062f\u0648\u0628 \u0645\u0627\u0643\u0633\u060c \u0648\u0623\u0648\u0636\u062d \u0645\u0646 \u0642\u0628\u0644 \u0645\u062f\u0631\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641"},"content":{"rendered":"<\/p>\n

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

\u0645\u0639\u0631\u0641\u0629 \u062d\u062f\u0648\u062f\u0643 \u064a\u0639\u0646\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0627\u0648\u0632\u0647\u0627\u060c \u0639\u0646 \u0637\u0631\u064a\u0642 \u062d\u0633\u0627\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646\u062f\u0648\u0628 \u0648\u0627\u062d\u062f \u0643\u062d\u062f \u0623\u0642\u0635\u0649. \u0648\u0644\u0643\u0646 \u0645\u0639\u0631\u0641\u0629 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0631\u0641\u0639\u0647 \u0623\u0648 \u062f\u0641\u0639\u0647\u060c \u0623\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 – \u0623\u0642\u0635\u0649 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646 (1RM) – \u0644\u0647 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0628\u0639\u062f \u0645\u0646 \u062d\u0642\u0648\u0642 \u0627\u0644\u0645\u0641\u0627\u062e\u0631\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629.<\/p>\n

“\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0639\u0644\u0645 \u0627\u0644\u062c\u0645\u0627\u0644 \u0623\u0648 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u062b\u0645 \u0645\u0639\u0631\u0641\u0629 1RM \u0627\u0644\u062e\u0627\u0635 \u0644\u0627 \u063a\u0646\u0649 \u0639\u0646\u0647” \u060c \u0648\u064a\u0642\u0648\u0644 \u0627\u0644\u062f\u0643\u062a\u0648\u0631 \u0646\u064a\u0643\u0648\u0644\u0627\u0633 \u062c\u064a\u0644 \u060c \u0631\u0626\u064a\u0633 \u0642\u0648\u0629 \u0648\u0645\u062f\u0631\u0628 \u0627\u0644\u0634\u0631\u0637 \u0644\u0641\u0631\u064a\u0642 \u0627\u0644\u0631\u0643\u0628\u064a \u0643\u0644 \u0627\u0644\u0623\u0633\u0648\u062f. “\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0626\u0648\u064a\u0629 \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 1RM \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0643\u0645\u064a\u0629 \u0645\u062d\u0633\u0648\u0628\u0629 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0645\u062f\u0649 \u0641\u062a\u0631\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646. \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0633\u064a\u062e\u0644\u0642 \u0623\u0633\u0631\u0639 \u0645\u0639\u062f\u0644 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0635\u064a\u063a \u0644\u062f\u064a\u0646\u0627 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0631\u0642\u0645\u0643 \u0627\u0644\u0633\u062d\u0631\u064a. \u062b\u0645 \u0639\u0628\u0631 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0647\u062f\u0641\u0643 \u0645\u0639 \u0627\u0644\u0646\u0633\u0628 \u0627\u0644\u0645\u0626\u0648\u064a\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0645\u0643\u0646.<\/p>\n

\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0631\u062c\u0627\u0644<\/h2>\n

30 \u062f\u0642\u064a\u0642\u0629 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062f\u0645\u0628\u0644 \u062a\u062c\u0631\u064a\u0628 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0641\u064a\u062f\u064a\u0648<\/p>\n

\"How<\/figure>\n

\u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0648\u0632\u0646\u0643<\/h2>\n

\u0627\u062d\u0633\u0628 1RM \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0635\u064a\u063a*. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u062c\u0633\u0645\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0623\u062b\u0642\u0644 \u0648\u0632\u0646 \u064a\u0645\u0643\u0646\u0643 \u0631\u0641\u0639 4-6 \u0645\u0631\u0627\u062a \u0648\u062a\u0648\u0635\u064a\u0644\u0647 \u0628\u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629: (4.6RM X 1.1307) + 0.6998.<\/p>\n

\u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u062a\u0641\u0639\u0644 5 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0646 60kg\u060c \u062b\u0645 \u0648\u0641\u0642\u0627 \u0644\u0635\u064a\u063a\u0629 – (60 \u00d7 1.1307) + 0.6998 – 1RM \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0633\u064a\u0643\u0648\u0646 68.5kg. \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0641\u0644\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0647 \u0627\u0644\u0635\u064a\u063a\u0629: (4-6RM \u00d7 1.09703) + 14.2546. \u0647\u0644 \u0644\u062f\u064a\u0643 \u0646\u0642\u0637\u0629 \u0639\u0634\u0631\u064a\u0629\u061f \u0647\u064a\u0627\u060c \u0627\u064f\u0644\u062a\u0641\u0651\u0631\u064e \u0639\u0646\u0647.<\/p>\n

\u0627\u0644\u0622\u0646 \u0623\u0646\u062a \u062a\u0639\u0631\u0641 \u0642\u0637\u0627\u0631 1RM \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0643\u062b\u0627\u0641\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0644\u062a\u0646\u0627\u0633\u0628 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p>\n

\"one<\/figure>\n

50% of Your 1RM<\/h2>\n

\u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u0641\u062c\u064a\u0631\u064a\u0629<\/em><\/p>\n

“\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u062a\u064a\u0631\u0629 \u0648\u0633\u0631\u0639\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0627\u0644\u0645\u0644\u0639\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u060c \u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643” \u060c \u0648\u064a\u0642\u0648\u0644 \u062c\u064a\u0644. “\u0625\u0646\u0647 \u0623\u0645\u0631 \u062c\u064a\u062f \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646.<\/p>\n

Use It:\u00a0<\/strong>The perfect combination for every sportsman is to do 3-6 sets of 3-4 reps of\u00a0explosive fast reps. Use a weight that is 50% of your 1RM. This will teach your muscles to be strong,\u00a0powerful and fast\u00a0without becoming too big, bulky and slow \u2013 the hallmarks of a finely tuned sportsman.<\/p>\n

70% of Your 1RM<\/h2>\n

Best for endurance<\/em><\/p>\n

\u201cThis is good for sportsmen who cover\u00a0long distances\u00a0as it trains your muscles to keep moving while shifting moderate loads,\u201d says Gill.<\/p>\n

Use It:\u00a0<\/strong>If you\u2019re an endurance athlete or just want to\u00a0get leaner\u00a0then use weights in no-rest circuits consisting of 4-10 exercises. Do 12-20 reps. This burns calories and hikes up your\u00a0metabolism\u00a0for up to 12 hours after exercise.<\/p>\n

\"Preparing<\/figure>\n

80% of Your 1RM<\/h2>\n

\u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0639\u0636\u0644\u0627\u062a<\/em><\/p>\n

“\u0648\u0632\u0646 \u0635\u0639\u0628 \u0648\u0644\u0643\u0646 \u0648\u0627\u062d\u062f \u0623\u0646 \u064a\u062a\u064a\u062d \u0644\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0639\u062f\u062f \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647 \u0645\u0646 \u0645\u0645\u062b\u0644\u064a\u0646”\u060c \u0648\u064a\u0642\u0648\u0644 \u062c\u064a\u0644. “\u0644\u0630\u0644\u0643 \u0633\u0648\u0641 \u062a\u0634\u062f\u062f \u0639\u0644\u0649 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0625\u062c\u0628\u0627\u0631\u0647\u0645 \u0639\u0644\u0649 \u0633\u0645\u0627\u0643\u0629 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631.”<\/p>\n

\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627:<\/strong>\u00a0\u0647\u0630\u0627 \u0647\u0648 \u0645\u0639\u064a\u0627\u0631 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629\u060c \u062d\u062a\u0649 \u0627\u0644\u0639\u0635\u0627 \u0645\u0639 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 7-12 \u0645\u0645\u062b\u0644\u064a\u0646 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0627 \u064a\u0643\u0641\u064a \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0644\u0625\u062c\u0628\u0627\u0631\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0623\u0643\u0628\u0631. \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0646\u0627 \u0647\u0648 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 30-60 \u062b\u0627\u0646\u064a\u0629 \u0644\u0641\u0631\u0636 \u0636\u0631\u0627\u0626\u0628 \u0643\u0627\u0645\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

90% of Your 1RM<\/h2>\n

\u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0637\u0627\u0642\u0629<\/em><\/p>\n

“\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062e\u0644\u0642 \u0642\u0648\u0629 \u0642\u0635\u0648\u0649 \u0628\u0633\u0631\u0639\u0629 \u062b\u0645 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0646\u0642\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0639 \u0627\u0644\u0633\u0631\u0639\u0629”\u060c \u0648\u064a\u0642\u0648\u0644 \u062c\u064a\u0644. “\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.”<\/p>\n

\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627:<\/strong>\u00a0\u062e\u0644\u0627\u0644 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 \u062a\u0633\u0631\u064a\u0639 \u0634\u0631\u064a\u0637 \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a \u0645\u0645\u0643\u0646 \u0645\u0639 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0645\u0639 \u0634\u0643\u0644 \u062c\u064a\u062f. \u0641\u0642\u0637 \u0644\u0627 3-4 \u0645\u0645\u062b\u0644\u064a\u0646 \u062b\u0645 \u062a\u0623\u062e\u0630 \u0631\u0627\u062d\u0629 2-3 \u062f\u0642\u064a\u0642\u0629 \u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f \u0628\u064a\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 3-4.<\/p>\n

\"how<\/figure>\n

95% \u0645\u0646 1RM<\/h2>\n

\u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0644\u0642\u0648\u0629<\/em><\/p>\n

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

\u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627:<\/strong>\u00a0\u062f\u0627\u0626\u0645\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0631\u0627\u0642\u0628 \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0641\u0642\u0637 1-3 \u0645\u0645\u062b\u0644\u064a\u0646 \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0635\u0627\u0628\u0629. \u0627\u0644\u0642\u0637\u0627\u0631 \u0641\u0642\u0637 \u0645\u0639 \u0627\u0644\u0648\u0632\u0646 \u0647\u0630\u0627 \u062b\u0642\u064a\u0644 \u0644\u0645\u062f\u0629 6-12 \u0623\u0633\u0627\u0628\u064a\u0639 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f\u060c \u0648\u0625\u0644\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0633\u0648\u0641 \u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u0639\u0628\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0645\u0631\u0636 \u0648\u062a\u062a\u0637\u0644\u0628 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a.<\/p>\n

* \u0627\u0644\u0635\u064a\u063a \u0627\u0644\u062a\u064a \u0623\u0646\u0634\u0623\u062a\u0647\u0627 \u062c\u0627\u0645\u0639\u0629 \u0646\u064a\u0648 \u0645\u0643\u0633\u064a\u0643\u0648<\/em><\/p>\n

\n","protected":false},"excerpt":{"rendered":"

\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0635\u064a\u063a \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u0627 \u0647\u0648 \u0631\u0642\u0645\u0643 \u0627\u0644\u0633\u062d\u0631\u064a. \u062b\u0645 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629 \u0639\u0628\u0631\u064a \u0647\u062f\u0641\u0643 \u0645\u0639 \u0627\u0644\u0646\u0633\u0628 \u0627\u0644\u0645\u0626\u0648\u064a\u0629 \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0636\u0645\u0627\u0646 \u0643\u0646\u062a \u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 […]<\/p>\n","protected":false},"author":2,"featured_media":7765,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"fifu_image_url":"","fifu_image_alt":"","footnotes":""},"categories":[251,140],"tags":[],"class_list":["post-7764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-learn","category-training-tips"],"translation":{"provider":"WPGlobus","version":"3.0.0","language":"ar","enabled_languages":["en","es","de","fr","ru","hi","ar","tr","it","pt","na"],"languages":{"en":{"title":true,"content":true,"excerpt":false},"es":{"title":true,"content":true,"excerpt":false},"de":{"title":true,"content":true,"excerpt":false},"fr":{"title":true,"content":true,"excerpt":false},"ru":{"title":true,"content":true,"excerpt":false},"hi":{"title":true,"content":true,"excerpt":false},"ar":{"title":true,"content":true,"excerpt":false},"tr":{"title":true,"content":true,"excerpt":false},"it":{"title":true,"content":true,"excerpt":false},"pt":{"title":true,"content":true,"excerpt":false},"na":{"title":false,"content":false,"excerpt":false}}},"featured_img":"https:\/\/fitolympia.com\/wp-content\/uploads\/2020\/12\/build-your-body-build-your-character-royalty-free-image-664313316-1559573981.jpg","categories_details":[{"id":251,"name":"Learn","count":77,"parent":0},{"id":140,"name":"Training Tips","count":96,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":7366,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7764","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/comments?post=7764"}],"version-history":[{"count":9,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7764\/revisions"}],"predecessor-version":[{"id":16927,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/posts\/7764\/revisions\/16927"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media\/7765"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/media?parent=7764"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/categories?post=7764"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/ar\/wp-json\/wp\/v2\/tags?post=7764"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}