{"id":8424,"date":"2025-08-21T00:00:19","date_gmt":"2025-08-21T00:00:19","guid":{"rendered":"https:\/\/fitolympia.com\/?p=8424"},"modified":"2025-08-21T17:17:19","modified_gmt":"2025-08-21T17:17:19","slug":"how-to-use-reverse-pyramid-training-to-maximize-gains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/how-to-use-reverse-pyramid-training-to-maximize-gains\/","title":{"rendered":"\u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0645\u0643\u0627\u0633\u0628"},"content":{"rendered":"<\/p>\n

\u0627\u0646\u0641\u062c\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0636\u0628\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a. \u062a\u0639\u0644\u0645 \u0643\u0644 \u0634\u064a\u0621 \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0648\u0625\u0639\u0637\u0627\u0621 \u0639\u064a\u0646\u0629 \u062a\u062c\u0631\u064a\u0628 \u0645\u062d\u0627\u0648\u0644\u0629!<\/em><\/strong><\/p>\n

\u062a\u0639\u064a\u064a\u0646 \u0627\u0644\u0633\u062c\u0644\u0627\u062a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0639\u0643\u0633\u064a \u062a\u062c\u0631\u064a\u0628.<\/p>\n

\u0639\u064a\u0646\u0629 RPT MASS 3 \u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u064a\u0648\u0645 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629 \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u062a\u0645\u062b\u0627\u0644 \u0646\u0635\u0641\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0636\u0628\u0629!<\/p>\n

\u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 (RPT) \u0647\u0648 \u0646\u0645\u0637 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0623\u0648\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0639 \u0623\u062b\u0642\u0644 \u0648\u0632\u0646. \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0644\u0627\u062d\u0642\u0629 \u0645\u0639 \u0648\u0632\u0646 \u0623\u062e\u0641 \u0648\u0632\u0646\u0627 \u0648\u0644\u0643\u0646 \u0644 \u0645\u0645\u062b\u0644\u064a\u0646 \u0623\u0639\u0644\u0649.<\/p>\n

\u0647\u0646\u0627 \u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u0645\u0644 :<\/p>\n

\u0623\u0648\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0645\u0644:<\/strong>\u00a0<\/em>4 \u0645\u0645\u062b\u0644\u064a\u0646 \u00d7 225 \u0631\u0637\u0644
\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062b\u0627\u0646\u064a\u0629:<\/strong>\u00a0<\/em>6
\u0645\u0645\u062b\u0644\u064a\u0646 \u00d7 205 \u0631\u0637\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062b\u0627\u0644\u062b\u0629:<\/strong>\u00a0<\/em>8 \u0645\u0645\u062b\u0644\u064a\u0646 \u00d7 185 \u0631\u0637\u0644\u0627<\/p>\n

\u0639\u0627\u062f\u0629\u060c \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0644\u0627\u062d\u0642\u0629 \u0647\u064a 8-10\u066a \u0623\u062e\u0641 \u0645\u0646 \u0633\u0627\u0628\u0642\u062a\u0647.<\/p>\n

\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a<\/h2>\n

\u0648\u0641\u0642\u0627 \u0644\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0644\u0637\u0628\u060c \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0646\u0637\u0627\u0642 \u0645\u0646\u062f\u0648\u0628 \u0645\u0639\u062a\u062f\u0644 (8-12 \u0645\u0645\u062b\u0644\u064a\u0646) \u064a\u0633\u0645\u062d \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0623\u0641\u0636\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0646\u0637\u0627\u0642 \u0645\u0646\u062f\u0648\u0628 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 (2-4 \u0645\u0645\u062b\u0644\u064a\u0646) \u064a\u0633\u0645\u062d \u0644\u0645\u0643\u0627\u0633\u0628 \u0642\u0648\u0629 \u0623\u0641\u0636\u0644<\/span>1<\/sup>. \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0646\u0637\u0627\u0642\u0627\u062a \u0645\u0646\u062f\u0648\u0628\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0643\u0644\u0627 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0646.<\/span><\/p>\n

\u0641\u0627\u0626\u062f\u0629 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u0647\u0648 \u0623\u0646\u0647 \u064a\u0633\u0645\u062d \u0644\u0643 \u0644\u0631\u0641\u0639 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0625\u0645\u0643\u0627\u0646\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0623\u064a \u0627\u0644\u0646\u0642\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0639\u0638\u064a\u0645 \u0627\u0644\u0645\u0643\u0627\u0633\u0628. \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0639 \u0623\u062b\u0642\u0644 \u0648\u0632\u0646 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u062c\u062f\u064a\u062f\u0629 \u0648\u0644\u0627 \u062a\u062a\u0623\u062b\u0631 \u0627\u0644\u062a\u0639\u0628. (\u0647\u0630\u0627 \u0644\u0627 \u064a\u0639\u0646\u064a \u0639\u062f\u0645 \u0627\u0644\u0627\u062d\u0645\u0627\u0621. \u0623\u062f\u0646\u0627\u0647 \u060c \u0648\u0623\u0646\u0627 \u062a\u0638\u0647\u0631 \u0644\u0643 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0628\u0637\u0631\u064a\u0642\u0629 \u0644\u0627 \u062a\u062f\u0639 \u0627\u0644\u062a\u0639\u0628 \u0623\u062f\u062e\u0644 \u0627\u0644\u0645\u0639\u0627\u062f\u0644\u0629).<\/p>\n

\u0648\u0623\u062e\u064a\u0631\u0627\u060c \u0646\u0638\u0631\u0627 \u0644\u0634\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a\u060c \u0648\u0623\u0646\u0647\u0627 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0648\u0641\u064a\u0631 \u062d\u0627\u0641\u0632 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u064a\u0629 \u0645\u0639 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u062e\u0641\u0636\u0629 \u0646\u0633\u0628\u064a\u0627. \u0648\u0647\u0630\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0645\u0646\u0627 \u0627\u0644\u062a\u064a \u0647\u064a \u0645\u0634\u063a\u0648\u0644\u0629 \u0648\u0639\u0644\u0649 \u0627\u0644\u0630\u0647\u0627\u0628. 45 \u062f\u0642\u064a\u0642\u0629 \u0647\u0648 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u0639\u0627\u0644\u0629 \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u062c\u0631\u064a\u0628.<\/p>\n

\u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/h4>\n

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

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

\u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0642\u0627\u0628\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0633\u062a\u0642\u064a\u0645\u0629<\/h4>\n

\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0639\u0646\u062f\u0645\u0627 \u0639\u062f\u062f \u0645\u0646 \u0645\u0645\u062b\u0644\u064a\u0646 \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0628\u0642\u0649 \u0645\u062a\u0633\u0642\u0629. 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10\u060c 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 5\u060c \u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0643\u0644\u0647\u0627 \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/p>\n

\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u062a\u0641\u0648\u0642\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629\u060c \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0645\u062d \u0644\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062d\u062c\u0645. \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 = \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n

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\"Reverse<\/figure>\n

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\u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 90 \u062b\u0627\u0646\u064a\u0629 \u0643\u062d\u062f \u0623\u062f\u0646\u0649 \u0648 3 \u062f\u0642\u0627\u0626\u0642 \u0643\u062d\u062f \u0623\u0642\u0635\u0649. \u0648\u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u062a\u0631\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0628\u062d\u064a\u062b \u064a\u0633\u0645\u062d \u0644\u0643 \u0644\u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u0639\u062f\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0645\u0646 \u0645\u0645\u062b\u0644\u064a\u0646 \u0639\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n

\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629\u060c \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0625\u0643\u0645\u0627\u0644 6-8 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0639 \u062d\u0648\u0627\u0644\u064a 90\u066a \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0627\u0633\u062a\u062e\u062f\u0645\u062a\u0647 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0648\u0644\u0649. \u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0623\u0643\u0645\u0644\u062a 4 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0639 225 \u00a3 \u060c \u0648\u0647\u062f\u0641\u064a \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0633\u064a\u0643\u0648\u0646 \u0644\u0625\u0643\u0645\u0627\u0644 6 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0639 205 \u00a3 . \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0645\u062b\u0644\u0648\u0646 \u0627\u0644\u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0645\u0639 \u062c\u0647\u062f \u0639\u0627\u0644 \u0648\u0644\u0643\u0646 \u0644\u0627 \u064a\u0624\u062e\u0630 \u0625\u0644\u0649 \u0627\u0644\u0641\u0634\u0644.<\/p>\n

\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629\u060c \u0642\u0645 \u0628\u0625\u0633\u0642\u0627\u0637 \u0627\u0644\u0648\u0632\u0646 \u0628\u0646\u0633\u0628\u0629 10%. \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0645\u0646 \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u0633\u0627\u0628\u0642 \u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0646\u064a \u062a\u0647\u062f\u0641 \u0627\u0644\u0622\u0646 \u0625\u0644\u0649 \u0627\u0633\u062a\u0643\u0645\u0627\u0644 8 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0639 185 \u00a3 . \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0644\u0627 \u064a\u0624\u062e\u0630 \u0645\u062c\u0645\u0648\u0639\u0629 \u0625\u0644\u0649 \u0627\u0644\u0641\u0634\u0644 \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0647\u062f \u0639\u0627\u0644\u064a\u0629.<\/p>\n

\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0632\u0649 \u0627\u0644\u0631\u0623\u0633<\/h6>\n
\n\n\n\n\n\n\n\n\n
\u0645\u0645\u0627\u0631\u0633\u0647<\/th>\n\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/th>\n\u0645\u0645\u062b\u0644\u064a\u0646<\/th>\n<\/tr>\n
1. \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
2. \u0634\u0642\u0629 \u0645\u0642\u0627\u0639\u062f \u0627\u0644\u0628\u062f\u0644\u0627\u0621 \u0627\u0644\u0635\u062d\u0627\u0641\u0629<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
3. \u0627\u0644\u0645\u0646\u062d\u062f\u0631 \u062f\u0645\u0628\u0644 \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
4. \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0643\u0627\u0628\u0644<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
5. \u0643\u0627\u0628\u0644 \u064a\u0637\u064a\u0631<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/h6>\n
\n\n\n\n\n\n\n\n\n
\u0645\u0645\u0627\u0631\u0633\u0647<\/th>\n\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/th>\n\u0645\u0645\u062b\u0644\u064a\u0646<\/th>\n<\/tr>\n
1- \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
2.\u00a0Deadlift<\/td>\n2<\/td>\n3, 5<\/td>\n<\/tr>\n
3. \u0627\u0644\u0643\u0630\u0628 \u0627\u0644\u0633\u0627\u0642 \u062d\u0644\u064a\u0642\u0629<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
4. \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0635\u062d\u0627\u0641\u0629<\/td>\n3<\/td>\n6, 8, 10<\/td>\n<\/tr>\n
5. \u064a\u062c\u0644\u0633 \u0631\u0641\u0639 \u0627\u0644\u0639\u062c\u0644<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
\u0627\u0644\u062c\u0645\u0639\u0629: \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0648\u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/h6>\n
\n\n\n\n\n\n\n\n\n\n
\u0645\u0645\u0627\u0631\u0633\u0647<\/th>\n\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/th>\n\u0645\u0645\u062b\u0644\u064a\u0646<\/th>\n<\/tr>\n
1. \u0645\u0631\u062c\u062d \u0633\u062d\u0628 ups<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
2- \u0627\u0644\u0635\u062d\u0627\u0641\u0629 \u0627\u0644\u0639\u0633\u0643\u0631\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0645\u0629<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
3. \u0635\u0641 \u0628\u0627\u0631\u0628\u064a\u0644<\/td>\n3<\/td>\n4, 6, 8<\/td>\n<\/tr>\n
4. \u0627\u0644\u0643\u0630\u0628 \u062a\u0645\u062f\u064a\u062f \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/td>\n3<\/td>\n6, 8, 10<\/td>\n<\/tr>\n
5. \u0627\u0644\u0625\u062b\u0627\u0631\u0629 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
6.\u00a0Triceps Pushdown<\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n

\u0643\u064a\u0641\u064a\u0629 \u0625\u062d\u0631\u0627\u0632 \u062a\u0642\u062f\u0645 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a<\/h2>\n

\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u0628\u0631 \u0648\u0623\u0642\u0648\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0647\u0630\u0627 \u0647\u0648 \u062c\u0648\u0647\u0631 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/p>\n

\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0641\u064a \u0634\u0643\u0644 \u0645\u0645\u062b\u0644\u064a\u0646 \u0632\u064a\u0627\u062f\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a \u064a\u062a\u064a\u062d \u0644\u0646\u0627 \u0641\u0631\u0635\u0629 \u0644\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a.<\/p>\n

\u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0646 \u0625\u062d\u0631\u0627\u0632 \u062a\u0642\u062f\u0645 \u0645\u0639 \u0639\u0643\u0633 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0647\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062c\u0644\u0629 \u062a\u062c\u0631\u064a\u0628. \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u062a\u0628\u0639 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0645\u0645\u062b\u0644\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0623\u0643\u0645\u0644\u062a\u0647\u0645 \u0645\u0639 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646.<\/p>\n

\u0641\u064a \u0643\u0644 \u062a\u062c\u0631\u064a\u0628\u060c \u0641\u0625\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u0631\u0641\u0639 \u0633\u064a\u0643\u0648\u0646 \u0639\u0644\u0649 \u0623\u0633\u0627\u0633 \u0645\u0627 \u0642\u0645\u062a \u0628\u0631\u0641\u0639\u0647 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u064a\u0631. \u0644\u0627 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0630\u0647\u0627\u0628 \u0645\u0646 \u0642\u0628\u0644 “\u064a\u0634\u0639\u0631”\u060c 100\u066a \u0627\u0644\u0630\u0647\u0627\u0628 \u0645\u0646 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a.<\/p>\n

\"Reverse<\/figure>\n

\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u0632\u0627\u064a\u062f\u064a<\/h4>\n

\u0645\u0639 “\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a”\u060c \u064a\u0645\u0643\u0646\u0643 \u0641\u0642\u0637 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u062c\u0631\u062f \u0636\u0631\u0628 \u0646\u0637\u0627\u0642 \u0645\u0646\u062f\u0648\u0628 \u0627\u0644\u0639\u0644\u064a\u0627 \u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0639\u064a\u0646\u0629. \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u0638\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u0645\u0641\u0647\u0648\u0645 \u0639\u0644\u0649 \u0646\u062d\u0648 \u0623\u0641\u0636\u0644 \u0628\u0645\u062b\u0627\u0644:<\/p>\n

\u0646\u0637\u0627\u0642\u0627\u062a rep \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0647\u064a \u0643\u0645\u0627 \u064a\u0644\u064a\u061b \u0645\u062c\u0645\u0648\u0639\u0629 1: 4-6 \u0645\u0645\u062b\u0644\u064a\u0646\u060c \u062a\u0639\u064a\u064a\u0646 2: 6-8 \u0645\u0645\u062b\u0644\u064a\u0646\u060c \u062a\u0639\u064a\u064a\u0646 3: 8-10 \u0645\u0645\u062b\u0644\u064a\u0646.<\/p>\n

\u062a\u062c\u0631\u064a\u0628 1<\/h6>\n

225 \u0631\u0637\u0644 \u00d7
4 205 \u0631\u0637\u0644
\u00d7 6 185 \u0631\u0637\u0644 \u00d7 8<\/p>\n

\u0647\u0630\u0647 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 2 \u0633\u0648\u0641 \u0646\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0645\u0646\u062f\u0648\u0628 \u0623\u0639\u0644\u0649 \u0641\u064a \u0648\u0627\u062d\u062f \u0623\u0648\u060c \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629\u060c \u0643\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b.<\/p>\n

\u062a\u062c\u0631\u064a\u0628 2<\/h6>\n

225 \u0631\u0637\u0644 \u00d7
5 205 \u0631\u0637\u0644
\u00d7 7 185 \u0631\u0637\u0644 \u00d7 9<\/p>\n

\u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a \u0643\u0646\u0627 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645 \u0645\u0646 \u0642\u0628\u0644 \u0645\u0646\u062f\u0648\u0628 1 \u0641\u064a \u0643\u0644 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a 3. \u0648\u0647\u0630\u0627 \u064a\u062d\u062f\u062f \u0644\u0646\u0627 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0645\u062b\u0644\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0645\u0642\u0628\u0644.<\/p>\n

Workout 3<\/h6>\n

225 lbs x 6
205 lbs x 8
185 lbs x 10<\/p>\n

\u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u0643\u0646\u0627 \u0642\u0627\u062f\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0646\u062f\u0648\u0628 \u0625\u0636\u0627\u0641\u064a \u0644\u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u0622\u0646 \u0641\u064a \u0646\u0637\u0627\u0642 \u0645\u0646\u062f\u0648\u0628 \u0623\u0639\u0644\u0649 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629. \u0641\u064a \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0645\u0642\u0628\u0644\u060c \u0648\u0633\u0648\u0641 \u0646\u0642\u0648\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 5 \u0631\u0637\u0644 \u0648\u062a\u062a\u0631\u0627\u062c\u0639 \u0625\u0644\u0649 \u0646\u0637\u0627\u0642 \u0645\u0646\u062f\u0648\u0628 \u0623\u0642\u0644 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/p>\n

Workout 4<\/h6>\n

230 lbs x 4
210 lbs x 6
190 lbs x 8<\/p>\n

\u0644\u0630\u0644\u0643 \u062a\u0645\u0643\u0646\u0627 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 \u0643\u0644 \u0647\u062f\u0641 \u0645\u0646 \u0623\u0647\u062f\u0627\u0641\u0646\u0627 \u0648\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0637\u0629 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u064a\u0628\u062f\u0623 \u0627\u0644\u062a\u0642\u062f\u0645 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629\u060c \u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u062d\u0648\u0644. \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0625\u062d\u0631\u0627\u0632 \u062a\u0642\u062f\u0645\u060c \u0645\u0647\u0645\u0627 \u0643\u0627\u0646 \u0636\u0626\u064a\u0644\u0627.<\/p>\n

\u062a\u0630\u0643\u0631 \u0623\u0646 \u0645\u0639\u062f\u0644 \u062a\u0642\u062f\u0645\u0643 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u062e\u0628\u0631\u0629 \u0627\u0644\u062a\u064a \u0644\u062f\u064a\u0643 \u062a\u062d\u062a \u0627\u0644\u062d\u0632\u0627\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0625\u0630\u0627 \u0643\u0646\u062a \u0642\u062f \u0627\u0643\u062a\u0633\u0628\u062a \u0628\u0627\u0644\u0641\u0639\u0644 15-20 \u0631\u0637\u0644\u0627 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0641\u0625\u0646\u0647 \u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643 \u0644\u0644\u062a\u0642\u062f\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0634\u062e\u0635 \u0627\u0643\u062a\u0633\u0628 \u0641\u0642\u0637 5-10 \u0631\u0637\u0644\u0627.<\/p>\n

\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u062c\u0644\u0629 \u062a\u062c\u0631\u064a\u0628 \u0648\u062c\u0648\u062f \u0623\u0647\u062f\u0627\u0641 \u0645\u062d\u062f\u062f\u0629 \u0644\u0627\u0637\u0644\u0627\u0642 \u0627\u0644\u0646\u0627\u0631 \u0641\u064a \u0643\u0644 \u062a\u062c\u0631\u064a\u0628\u060c \u0633\u0648\u0641 \u062a\u062d\u0631\u0632 \u062a\u0642\u062f\u0645\u0627 \u0623\u0633\u0631\u0639 \u0645\u0645\u0627 \u0643\u0646\u062a \u0642\u062f \u0642\u062f\u0645\u062a \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649!<\/p>\n

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

\u0627\u0646\u0641\u062c\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0636\u0628\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u0639\u0643\u0633\u064a. \u062a\u0639\u0644\u0645 \u0643\u0644 \u0634\u064a\u0621 \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0631\u0645 […]<\/p>\n","protected":false},"author":2,"featured_media":8425,"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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