{"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\/hi\/15-best-exercises-to-burn-belly-fat-in-2020-according-to-personal-trainers\/","title":{"rendered":"15 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u0947\u091f \u0935\u0938\u093e \u091c\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930"},"content":{"rendered":"\n<p>\u092f\u0947 \u091a\u093e\u0932\u0947\u0902 \u0906\u092a\u0915\u0947 \u092e\u0942\u0932 \u0915\u0947 \u0939\u0930 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target=\"_blank\">\u0905\u0928\u0941\u0938\u0902\u0927\u093e\u0928<\/a>&nbsp;\u0939\u0943\u0926\u092f \u0930\u094b\u0917, \u092e\u0927\u0941\u092e\u0947\u0939, \u0914\u0930 \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u0915\u0941\u091b \u0915\u0948\u0902\u0938\u0930 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0921\u093c\u093e \u0915\u092e\u0930 \u0906\u0915\u093e\u0930 \u0932\u093f\u0902\u0915 \u0964 \u0909\u0938 \u0928\u0947 \u0915\u0939\u093e, \u0939\u092e \u0907\u0938\u0947 \u0906\u092a \u0915\u094b \u0924\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u0928\u092b\u0930\u0924 \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0939\u0930 \u0926\u093f\u0928 \u0915\u0941\u0930\u0915\u0941\u0930\u0947 \u0915\u0947 \u0938\u0948\u0915\u0921\u093c\u094b\u0902 \u0915\u0930 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0916\u094b \u0928\u0939\u0940\u0902 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Outdoors\"\/><\/figure>\n\n\n\n<p>\u092e\u093e\u0907\u0915\u0932\u094d\u0938 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u0932\u0948\u091f\u094d\u0938, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u0915\u094d\u0935\u093e\u0921\u094d\u0938 \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u0940 \u0939\u0948 \u0964 \u091a\u0942\u0902\u0915\u093f \u092c\u0930\u094d\u092a\u0940\u091c \u092e\u0947\u0902 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u092a\u094d\u0932\u093e\u092f\u094b\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u0906\u0902\u0926\u094b\u0932\u0928 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u0935\u0947 \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u094b \u092d\u0940 \u092a\u0902\u092a \u0915\u0930\u0947\u0902\u0917\u0947\u0964<\/p>\n\n\n\n<p><strong>\u092c\u0930\u094d\u092a\u0940\u091c \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong>&nbsp;\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0915\u0902\u0927\u0947 \u0915\u0940 \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0914\u0930 \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u092d\u0947\u091c\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u090f\u0915 \u0915\u092e \u092c\u0948\u0920\u0928\u093e \u092e\u0947\u0902 \u091c\u092e\u0940\u0928 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u092e \u0964 \u092b\u093f\u0930, \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0920\u0940\u0915 \u092c\u093e\u0939\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0939\u0949\u092a \u0915\u0930\u0947\u0902, \u091c\u093f\u0938\u0938\u0947 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u092b\u0930\u094d\u0936 \u0915\u094b \u091b\u0942 \u0938\u0915\u0947\u0964 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u092b\u0930\u094d\u0936 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u092a\u0941\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u090f\u0915 \u0924\u0916\u094d\u0924\u0947 \u092e\u0947\u0902 \u090a\u092a\u0930 \u0909\u0920\u093e \u0914\u0930 \u092b\u093f\u0930 \u0938\u093f\u0930\u094d\u092b \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u092c\u093e\u0939\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0942\u0926 \u0964 \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925, \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0939\u0935\u093e \u092e\u0947\u0902 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0915\u0942\u0926 \u0964 2\u092e\u093e\u0909\u0902\u091f\u0947\u0928 \u092a\u0930\u094d\u0935\u0924\u093e\u0930\u094b\u0939\u093f\u092f\u094b\u0902<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/female-athlete-doing-morning-exercise-routine-royalty-free-image-1568757101.jpg?crop=0.908xw:0.908xh;0.0306xw,0.0689xh&amp;resize=480:*\" alt=\"\u092e\u0939\u093f\u0932\u093e \u090f\u0925\u0932\u0940\u091f \u0915\u0930 \u0930\u0939\u0940 \u0938\u0941\u092c\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e\" title=\"Female athlete doing morning exercise routine\"\/><\/figure>\n\n\n\n<p>burpees \u0915\u0940 \u0924\u0930\u0939, \u092e\u093e\u0907\u0915\u0932\u094d\u0938 \u0907\u0938 \u091a\u0932\u0924\u0940 \u0924\u0916\u094d\u0924\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u090f\u0915 \u092a\u094d\u0930\u0936\u0902\u0938\u0915 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0905\u092a\u0928\u0947 \u092e\u0942\u0932 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948, \u0905\u0902\u092f \u0936\u0930\u0940\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0915\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0964<\/p>\n\n\n\n<p><strong>\u092a\u0939\u093e\u0921\u093c \u092a\u0930\u094d\u0935\u0924\u093e\u0930\u094b\u0939\u093f\u092f\u094b\u0902 \u0915\u094b \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong>&nbsp;\u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0905\u092a\u0928\u0940 \u0915\u0932\u093e\u0908 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0909\u091a\u094d\u091a \u0924\u0916\u094d\u0924\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u091c\u093e\u0913 \u0964 \u0905\u092a\u0928\u0947 \u0915\u094b\u0930 \u0924\u0902\u0917 \u0930\u0916\u0947\u0902, \u0905\u092a\u0928\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0913\u0930 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u092c\u091f\u0928 \u0921\u094d\u0930\u093e\u0907\u0902\u0917 \u0964 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0947 \u0926\u093e\u0939\u093f\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0921\u094d\u0930\u093e\u0907\u0935 \u0914\u0930 \u092b\u093f\u0930 \u0907\u0938\u0947 \u0935\u093e\u092a\u0938 \u0932\u093e\u0928\u0947 \u0915\u0947 \u0924\u0916\u094d\u0924\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964 \u092b\u093f\u0930, \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u0913\u0930 \u0921\u094d\u0930\u093e\u0907\u0935 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0907\u0938\u0947 \u0935\u093e\u092a\u0938 \u0932\u093e\u090f\u0902\u0964 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u092a\u0915\u094d\u0937\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0930\u0940 \u0930\u0916\u0947\u0902 \u0964 3\u0924\u0941\u0930\u094d\u0915\u093f\u0936 \u0917\u0947\u091f-\u0905\u092a<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/concentrating-on-building-her-strength-royalty-free-image-1568750451.jpg?crop=0.832xw:0.832xh;0,0.171xh&amp;resize=480:*\" alt=\"\u0909\u0938\u0915\u0940 \u0924\u093e\u0915\u0924 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924\" title=\"Concentrating on building her strength\"\/><\/figure>\n\n\n\n<p>\u0924\u0941\u0930\u094d\u0915\u0940-getup \u090f\u0915 \u0968\u0966\u0966 \u0938\u093e\u0932 \u092a\u0941\u0930\u093e\u0928\u0947 \u0915\u0941\u0932 \u0936\u0930\u0940\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u0915\u093f \u090f\u0915 \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948, \u0914\u0930 \u092f\u0939 \u0938\u0947\u0932\u093f\u092c\u094d\u0930\u093f\u091f\u0940 \u091f\u094d\u0930\u0947\u0928\u0930 \u0930\u092e\u094b\u0928\u093e Braganza \u0915\u0947 \u090f\u0915 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0939\u0948 \u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f \u092f\u0939 \u0925\u094b\u0921\u093c\u093e \u091c\u091f\u093f\u0932 \u0939\u0948, \u0935\u0939 \u0915\u0939\u0924\u0940 \u0939\u0948 \u0915\u093f \u0915\u0941\u0932 \u0936\u0930\u0940\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0915\u0926\u092e \u092a\u0947\u091f \u0935\u0938\u093e \u0928\u0937\u094d\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0917\u0902\u092d\u0940\u0930 \u0930\u0942\u092a \u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948 \u0964<\/p>\n\n\n\n<p><strong>\u0915\u0948\u0938\u0947 \u090f\u0915 \u0924\u0941\u0930\u094d\u0915\u0940 \u092e\u093f\u0932 \u0905\u092a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/strong>&nbsp;\u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u0939\u0948\u0902\u0921\u0932 \u0938\u0947 \u090f\u0915 \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u092a\u0915\u0921\u093c\u0947, \u090f\u0915 \u092d\u094d\u0930\u0942\u0923 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937 \u092a\u0930 \u091d\u0942\u0920 \u092c\u094b\u0932\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u0930\u094b\u0932 \u0914\u0930 \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u091b\u0924 \u0915\u0940 \u0913\u0930 \u0915\u0947\u0924\u0932\u0940\u092c\u0947\u0932 \u092a\u094d\u0930\u0947\u0938 \u091c\u092c \u0924\u0915 \u0935\u091c\u0928 \u090f\u0915 \u092d\u0930\u0940 \u0939\u0941\u0908 \u092a\u0915\u094d\u0937 \u092a\u0930 \u0938\u094d\u0925\u093f\u0930 \u0939\u0948 \u0964 \u0905\u092a\u0928\u0940 \u0939\u0925\u0947\u0932\u0940 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u094b\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092e\u0941\u0915\u094d\u0924 \u0939\u093e\u0925 \u0914\u0930 \u092e\u0941\u0915\u094d\u0924 \u092a\u0948\u0930 \u091c\u093e\u0930\u0940 \u0928\u0940\u091a\u0947 \u0915\u093e \u0938\u093e\u092e\u0928\u093e \u0915\u0930\u0928\u093e \u092a\u0921\u093c \u0930\u0939\u093e\u0964 \u092b\u0930\u094d\u0936 \u0915\u094b \u092e\u091c\u092c\u0942\u0924\u0940 \u0938\u0947 \u092a\u0915\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u094b\u0921\u0947\u0921 \u0938\u093e\u0907\u0921 \u0915\u0940 \u090f\u0921\u093c\u0940 \u0915\u094b \u0905\u092a\u0928\u0947 \u092c\u091f \u0915\u0947 \u0915\u0930\u0940\u092c \u0938\u094d\u0932\u093e\u0907\u0921 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p>\u092b\u0930\u094d\u0936 \u092a\u0930 \u092a\u0948\u0930 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0927\u0915\u094d\u0915\u093e, \u092d\u0930\u0940 \u0939\u0941\u0908 \u092c\u093e\u0902\u0939 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u092a\u0902\u091a \u0914\u0930 \u0905\u092a\u0928\u0947 \u092e\u0941\u0915\u094d\u0924 \u092c\u093e\u0902\u0939 \u0915\u0940 \u0915\u0932\u093e\u0908 \u092a\u0930 \u0930\u094b\u0932 \u0964 \u0938\u092e\u0930\u094d\u0925\u0928 \u092a\u0915\u094d\u0937 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0915\u093e\u0928 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0909\u091d\u093e\u0928\u093e \u092e\u0924 \u0915\u0930\u094b \u0964 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u094b \u0916\u0941\u0932\u093e \u0930\u0916\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u091c\u092e\u0940\u0928 \u092a\u0930 \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902 \u0914\u0930 \u0916\u0941\u0926 \u0915\u094b \u090f\u0915 \u092c\u0948\u0920\u0947 \u0939\u0941\u090f \u0938\u094d\u0925\u093e\u0928 \u0924\u0915 \u0909\u0920\u093e\u090f\u0902\u0964 \u092a\u0940\u0920 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u093e\u092e\u0928\u0947 \u092a\u0948\u0930 \u092c\u0941\u0928\u093e\u0908 \u0964 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0940 \u0930\u0915\u094d\u0937\u093e \u0915\u0947 \u0932\u093f\u090f, \u092a\u0940\u091b\u0947 \u0915\u0947 \u092a\u0948\u0930 \u092a\u0930 \u0906\u092a\u0915\u0940 \u092a\u093f\u0902\u0921\u0932\u0940 \u0938\u093e\u092e\u0928\u0947 \u0915\u0947 \u092a\u0948\u0930 \u092a\u0930 \u0906\u092a\u0915\u0940 \u092a\u093f\u0902\u0921\u0932\u0940 \u0915\u0947 \u0932\u0902\u092c\u0935\u0924 \u0939\u094b\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n\n\n\n<p>\u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0938\u0902\u0930\u0947\u0916\u093f\u0924 \u0915\u0930\u0947\u0902: \u0915\u094b\u0939\u0928\u0940 \u092a\u0930 \u0915\u0932\u093e\u0908, \u0915\u0932\u093e\u0908 \u092a\u0930 \u0915\u094b\u0939\u0928\u0940 \u092a\u0930 \u0915\u0902\u0927\u0947\u0964 \u0905\u092a\u0928\u0947 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0916\u0921\u093c\u093e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0927\u0921\u093c \u0909\u0920\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0918\u0941\u092e\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u0940 \u092a\u0940\u0920 \u0915\u0940 \u092a\u093f\u0902\u0921\u0932\u0940 \u0906\u092a\u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0915\u0940 \u092a\u093f\u0902\u0921\u0932\u0940 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 \u0939\u094b\u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u0947 \u092a\u0902\u091c\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092b\u0930\u094d\u0936 \u092a\u0930 \u092a\u0915\u0921\u093c \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902, \u092b\u093f\u0930 \u0917\u0939\u0930\u0940 \u0938\u093e\u0902\u0938 \u0932\u0947\u0902, \u0914\u0930 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u090f\u0902\u0964 4\u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u092c\u0930\u094d\u092a\u0940\u091c<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/focussed-on-her-workout-royalty-free-image-508126435-1543356195.jpg?crop=0.96083xw:1xh;center,top&amp;resize=480:*\" alt=\"\u0909\u0938\u0915\u0940 \u0915\u0938\u0930\u0924 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924\" title=\"Focussed on her workout\"\/><\/figure>\n\n\n\n<p>\u092b\u0947\u0932\u094d\u092a\u094d\u0938 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u092c\u0922\u093c\u093e\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u092c\u0930\u094d\u092a\u0940 \u092e\u0947\u0902 \u090f\u0915 \u0926\u0935\u093e \u0915\u0940 \u0917\u0947\u0902\u0926 \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u0947\u0924\u093e \u0939\u0948- \u0938\u092d\u0940 \u091c\u092c\u0915\u093f \u091b\u0939 \u092a\u0948\u0915 \u090f\u092c\u094d\u0938 \u0915\u093e \u091a\u093f\u0915\u0928\u093e \u0938\u0947\u091f \u092c\u0928\u093e\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n\n\n\n<p><strong>\u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u092c\u0930\u094d\u092a\u0940\u091c:<\/strong>&nbsp;\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0915\u0902\u0927\u0947 \u0938\u0947 \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u090f\u0915 \u0926\u0935\u093e \u0915\u0940 \u0917\u0947\u0902\u0926 \u092a\u0915\u0921\u093c\u094b \u0964 \u090a\u092a\u0930 \u0917\u0947\u0902\u0926 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930, \u0924\u094b \u0917\u0947\u0902\u0926 \u0938\u094d\u0932\u0948\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0928\u0940\u091a\u0947, \u092a\u0930 \u091f\u093f\u0915\u0940 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u092c\u091f \u0935\u093e\u092a\u0938 \u092c\u0948\u0920\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0938\u094d\u0932\u0948\u092e \u0964 \u091c\u0948\u0938\u0947 \u0939\u0940 \u0906\u092a \u092a\u0930 \u091f\u093f\u0915\u0940 \u0939\u0941\u0908 \u0939\u0948\u0902, \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u092c\u093e\u0939\u0930 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u090f\u0915 \u0909\u091a\u094d\u091a \u0924\u0916\u094d\u0924\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0915\u0942\u0926\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0940\u0927\u0940 \u0930\u0947\u0916\u093e \u092e\u0947\u0902 \u0930\u0916\u0947\u0902\u0964 \u092b\u093f\u0930, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u092c\u093e\u0939\u0930\u0940 \u0939\u093f\u0938\u094d\u0938\u094b\u0902 \u0915\u0940 \u0913\u0930 \u0915\u0942\u0926\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a \u092c\u0948\u0920 \u0938\u0915\u0947\u0902\u0964 \u0917\u0947\u0902\u0926 \u0909\u0920\u093e\u0913 \u0914\u0930 \u092f\u0939 \u0909\u092a\u0930\u093f \u092a\u094d\u0930\u0947\u0938, \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0914\u0930 tall.5Sprawls \u0916\u0921\u093c\u0947<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/beautiful-muscular-girl-in-tights-and-a-vest-makes-royalty-free-image-1568757238.jpg?crop=0.883xw:0.883xh;0.00680xw,0.112xh&amp;resize=480:*\" alt=\"\u091a\u0921\u094d\u0921\u0940 \u0914\u0930 \u092c\u0928\u093f\u092f\u093e\u0928 \u092e\u0947\u0902 \u090f\u0915 \u0938\u0941\u0902\u0926\u0930 \u092a\u0947\u0936\u0940 \u0932\u0921\u093c\u0915\u0940 \u0938\u094d\u091f\u0947\u0921\u093f\u092f\u092e \u092e\u0947\u0902 \u090f\u0915 \u0917\u0930\u094d\u092e \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u0964 \u091c\u093f\u092e, \u092b\u093f\u091f\u0928\u0947\u0938, \u0938\u094d\u0935\u0938\u094d\u0925 \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940\" title=\"A beautiful muscular girl in tights and a vest makes a warm-up at the stadium. gym, fitness, healthy lifestyle\"\/><\/figure>\n\n\n\n<p>\u092b\u0948\u0932\u093e\u0935 \u092e\u0942\u0932 \u0930\u0942\u092a \u0938\u0947 \u0938\u094d\u091f\u0947\u0930\u0949\u092f\u0921 \u092a\u0930 \u090f\u0915 burpee \u0939\u0948-\u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u0915\u093f \u0938\u0902\u092d\u0935 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0908 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u0915\u093e\u0930 \u0926\u0947\u0928\u0947 \u0914\u0930 \u090a\u092a\u0930\u0940 \u0914\u0930 \u0928\u093f\u091a\u0932\u0947 \u0936\u0930\u0940\u0930 \u091f\u094b\u0928\u093f\u0902\u0917, \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0947 \u092a\u0947\u091f \u0964 &#8220;\u092f\u0939 \u0906\u092a \u091c\u092e\u0940\u0928 \u0915\u094b \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u094b \u091b\u0942\u0928\u0947 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0917\u0932\u0947 \u0938\u094d\u0924\u0930 \u0924\u0915 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 burpee \u0932\u0947\u0924\u093e \u0939\u0948, \u0924\u094b \u092a\u0941\u0936 \u0905\u092a \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0915\u0926\u092e \u091c\u093e\u0930\u0940 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, &#8220;Braganza \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n\n\n\n<p><strong>\u0915\u0948\u0938\u0947 \u090f\u0915 \u092b\u0948\u0932\u093e\u0935 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f:<\/strong>&nbsp;\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0915\u0902\u0927\u0947 \u0938\u0947 \u0926\u0942\u0930\u0940 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0928\u0940\u091a\u0947 \u092c\u0948\u0920\u0928\u093e \u0914\u0930 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u091c\u0917\u0939 \u0939\u0948 \u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u0924\u0916\u094d\u0924\u0947 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0915\u0942\u0926\u0947\u0902 \u0914\u0930 \u091c\u092e\u0940\u0928 \u0915\u094b \u091b\u0942\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b \u090f\u0915 \u0924\u0916\u094d\u0924\u0947 \u0924\u0915 \u0927\u0915\u0947\u0932\u0947\u0902 \u0914\u0930 \u092b\u093f\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0947 \u092c\u093e\u0939\u0930 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u092b\u0942\u0939\u0921\u093c \u092e\u0947\u0902 \u0915\u0942\u0926\u0947\u0902\u0964 \u0935\u093e\u092a\u0938 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913\u0964 \u092f\u0939 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0939\u0948 &#8220;\u092f\u0926\u093f \u0906\u092a \u0914\u0930 \u092d\u0940 \u0905\u0927\u093f\u0915 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092b\u0948\u0932\u093e\u0935 \u0915\u0947 \u092c\u0940\u091a \u090f\u0915 \u091b\u0932\u093e\u0902\u0917 \u091c\u094b\u0921\u093c\u0947\u0902,&#8221; Braganza \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 6Side-\u091f\u0942-\u0938\u093e\u0907\u0921 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/confident-young-woman-exercising-with-medicine-ball-royalty-free-image-867945298-1543356724.jpg?crop=1xw:0.99974xh;center,top&amp;resize=480:*\" alt=\"\u0906\u0924\u094d\u092e\u0935\u093f\u0936\u094d\u0935\u093e\u0938 \u0938\u0947 \u0932\u092c\u0930\u0947\u091c \u092f\u0941\u0935\u0924\u0940 \u0926\u0935\u093e \u0915\u0940 \u0917\u0947\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0938\u0930\u0924\" title=\"Confident young woman exercising with medicine ball\"\/><\/figure>\n\n\n\n<p><a href=\"https:\/\/www.pmblife.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u092a\u094d\u0930\u0940\u092e\u093f\u092f\u0930 \u092c\u0949\u0921\u0940 \u090f\u0902\u0921 \u092e\u093e\u0907\u0902\u0921<\/a>\u0915\u0947 \u091f\u094d\u0930\u0947\u0928\u0930 \u0914\u0930 \u0938\u0902\u0938\u094d\u0925\u093e\u092a\u0915 \u0915\u094d\u0930\u093f\u0938 \u0921\u093f\u0935\u0947\u091a\u093f\u0913 \u092c\u0924\u093e\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e \u090f\u0915 \u0917\u0924\u093f\u0936\u0940\u0932, \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0914\u0930 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u092e\u0947\u091f\u093e\u092c\u094b\u0932\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u094b \u0938\u093f\u0930\u094d\u092b \u090f\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u0938\u0924\u0939 \u092a\u0930, \u092a\u0930\u094b\u0915\u094d\u0937, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0915\u094d\u0935\u093e\u0921, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u0915\u0902\u0927\u0947 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u092e\u0942\u0935\u0930\u094d\u0938 \u0939\u0948\u0902\u0964 \u0935\u0947 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u0932\u0947\u0915\u093f\u0928 \u091c\u0948\u0938\u0947 \u0939\u0940 \u0938\u092e\u092f \u092c\u0940\u0924\u0924\u093e \u0939\u0948 \u0914\u0930 \u0925\u0915\u093e\u0928 \u092e\u0947\u0902 \u0938\u0947\u091f \u0939\u094b\u0924\u093e \u0939\u0948, \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u0917\u092d\u0917 \u0939\u0930 \u0926\u0942\u0938\u0930\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940, \u090f\u0915 \u0924\u0930\u0939 \u0938\u0947 \u092f\u093e \u0915\u093f\u0938\u0940 \u0905\u0928\u094d\u092f \u092e\u0947\u0902, \u090f\u0915 \u092e\u093e\u0927\u094d\u092f\u092e\u093f\u0915 \u092a\u094d\u0930\u0938\u094d\u0924\u093e\u0935\u0915 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u094b \u0907\u0938\u0947 \u0915\u0941\u0932 \u0906\u0902\u0924 \u092c\u094d\u0932\u093e\u0938\u094d\u091f\u0930 \u092c\u0928\u093e\u0924\u0940 \u0939\u0948 \u0964 \u0938\u093e\u0907\u0921-\u091f\u0942-\u0938\u093e\u0907\u0921 \u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e \u092c\u0928\u093e\u092e \u0913\u0935\u0930\u0939\u0947\u0921 \u0938\u094d\u0932\u0948\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0905\u0927\u093f\u0915 \u0924\u093f\u0930\u091b\u0940 \u090f\u092c\u0940 \u0915\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948 \u0964<\/p>\n\n\n\n<p><strong>\u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0926\u0935\u093e \u0917\u0947\u0902\u0926 \u0938\u094d\u0932\u0948\u092e \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong>&nbsp;\u0915\u0902\u0927\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947-\u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u090f\u0915 \u0924\u0930\u092b \u0926\u0935\u093e \u0915\u0940 \u0917\u0947\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0964 \u0917\u0947\u0902\u0926 \u0909\u0920\u093e\u0913 \u0914\u0930 \u092c\u0938 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0918\u0941\u092e\u093e\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0917\u0947\u0902\u0926 \u0938\u094d\u0932\u0948\u092e \u0915\u0941\u091b \u0907\u0902\u091a \u0905\u092a\u0928\u0947 \u092a\u093f\u0902\u0915\u0940 \u092a\u0902\u091c\u0947 \u0938\u0947 \u0926\u0942\u0930 \u0964 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0927\u0941\u0930\u0940 \u0914\u0930 \u092a\u0940\u091b\u0947 \u0918\u0941\u091f\u0928\u0947 \u092e\u094b\u0921\u093c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u090f\u0915 \u0909\u091b\u093e\u0932 \u092a\u0930 \u0917\u0947\u0902\u0926 \u0915\u094b \u092a\u0915\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0935\u093f\u092d\u093e\u091c\u0928 \u092c\u0948\u0920\u0928\u093e \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0964 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u092a\u0915\u094d\u0937\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0915\u094b\u0930 \u0915\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0917\u0947\u0902\u0926 \u0915\u0947 \u090a\u092a\u0930 \u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u092a\u0915\u094d\u0937 \u0964 7Overhead \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/young-attractive-woman-exercising-with-medicine-royalty-free-image-1568752737.jpg?crop=0.939xw:0.939xh;0.0527xw,0&amp;resize=480:*\" alt=\"\u092f\u0941\u0935\u093e \u0906\u0915\u0930\u094d\u0937\u0915 \u092e\u0939\u093f\u0932\u093e \u0926\u0935\u093e \u0917\u0947\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\" title=\"Young attractive woman exercising with medicine ball\"\/><\/figure>\n\n\n\n<p>\u0913\u0935\u0930\u0939\u0947\u0921 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0917\u0941\u0930\u0941\u0924\u094d\u0935\u093e\u0915\u0930\u094d\u0937\u0923 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u093e \u092d\u0940 \u092a\u0930\u0940\u0915\u094d\u0937\u0923 \u0915\u0930\u0924\u093e \u0939\u0948, \u0939\u0930 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0917\u0947\u0902\u0926 \u0915\u094b \u0909\u0920\u093e\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u0947 \u0913\u0935\u0930\u0939\u0947\u0921 \u0932\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u0947 \u0926\u093f\u0932 \u0915\u0940 \u0926\u0930 \u092c\u0922\u093c \u091c\u093e\u0924\u0940 \u0939\u0948\u0964 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093e \u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u092d\u093e\u0930\u0940 \u092d\u093e\u0930\u093f\u0924 \u0917\u0947\u0902\u0926 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p>\n\n\n\n<p><strong>\u0913\u0935\u0930\u0939\u0947\u0921 \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0938\u094d\u0932\u0948\u092e \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902:<\/strong>&nbsp;\u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0939\u093f\u092a \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0915\u0947 \u0938\u093e\u0925 \u0932\u0902\u092c\u093e \u0916\u0921\u093c\u0947, \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u0938\u0947 \u090f\u0915 \u0926\u0935\u093e \u0915\u0940 \u0917\u0947\u0902\u0926 \u092a\u0915\u0921\u093c\u094b \u0964 \u0926\u094b\u0928\u094b\u0902 \u092c\u093e\u0939\u094b\u0902 \u0915\u0947 \u090a\u092a\u0930 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0947\u0902, \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0964 \u0917\u0947\u0902\u0926 \u0915\u094b \u0906\u0917\u0947 \u0914\u0930 \u0928\u0940\u091a\u0947 \u091c\u092e\u0940\u0928 \u0915\u0940 \u0913\u0930 \u0938\u094d\u0932\u0948\u092e \u0964 \u091c\u092e\u0940\u0928 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u093e \u0935\u093f\u0938\u094d\u0924\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0938\u094d\u0932\u0948\u092e \u0914\u0930 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u092e\u094b\u0921\u093c \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u092a\u0930 \u091f\u093f\u0915\u0940 \u0921\u0930 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u092c\u0948\u0920\u0928\u093e \u0917\u0947\u0902\u0926 \u0915\u094b \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u092b\u093f\u0930 \u0935\u093e\u092a\u0938 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0964 8\u0930\u0942\u0936\u093f\u092f\u0928 \u091f\u094d\u0935\u093f\u0938\u094d\u091f<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/determined-woman-exercising-with-medicine-ball-on-royalty-free-image-1568753444.jpg?crop=0.99953xw:1xh;center,top&amp;resize=480:*\" alt=\"\u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u092e\u0939\u093f\u0932\u093e \u091c\u093f\u092e \u092e\u0902\u091c\u093f\u0932 \u092a\u0930 \u0926\u0935\u093e \u0915\u0940 \u0917\u0947\u0902\u0926 \u0915\u0947 \u0938\u093e\u0925 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\" title=\"Determined woman exercising with medicine ball on gym floor\"\/><\/figure>\n\n\n\n<p>The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.<\/p>\n\n\n\n<p><strong>How to do Russian twists:&nbsp;<\/strong>Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.9BOSU Ball Planks<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/fit-brunette-using-bosu-ball-in-plank-position-royalty-free-image-1568754089.jpg?crop=0.896xw:0.895xh;0.0391xw,0.105xh&amp;resize=480:*\" alt=\"Fit brunette using bosu ball in plank position\" title=\"Fit brunette using bosu ball in plank position\"\/><\/figure>\n\n\n\n<p>You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it\u2019s still important to work those abs even as you\u2019re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of&nbsp;<a rel=\"noreferrer noopener\" href=\"http:\/\/adamsanfordfit.com\/\" target=\"_blank\">Adam Sanford Fitness<\/a>. His favorite move to do that? Holding plank on a&nbsp;BOSU ball.<\/p>\n\n\n\n<p>It\u2019s more challenging than a normal plank where your hands are on the floor, because the BOSU tests your balance, says Sanford. \u201cWhen your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,\u201d he says. Strengthening these core muscles also helps increase your&nbsp;metabolism, ultimately helping you to burn more calories and fat.<\/p>\n\n\n\n<p><strong>How to do BOSU ball planks:&nbsp;<\/strong>Flip a BOSU ball on its rubber side and hold onto the edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger.10Running On an Incline<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/low-section-of-woman-running-on-treadmill-in-gym-royalty-free-image-1568753803.jpg?crop=0.884xw:0.885xh;0.0510xw,0&amp;resize=480:*\" alt=\"Low Section Of Woman Running On Treadmill In Gym\" title=\"Low Section Of Woman Running On Treadmill In Gym\"\/><\/figure>\n\n\n\n<p>Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50 percent, says&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.jillpenfoldfitness.com\/\" target=\"_blank\">Jill Penfold<\/a>, a Los Angeles-based personal trainer. Whether you\u2019re outside on a hill or at the gym on an inclined treadmill, start out&nbsp;walking&nbsp;for five to 10 minutes, suggests Penfold. \u201cYour heart rate should elevate pretty quickly as you pick up your pace,\u201d she says.<\/p>\n\n\n\n<p><strong>Try this treadmill workout:&nbsp;<\/strong>Walk or jog on an incline for five to 10 minutes.&nbsp;Maintain a jog for another five to 10 minutes, then pick your pace up again and start running. \u201cThis doesn\u2019t have to be an all-out sprint,\u201d says Penfold, but you should be working hard enough that you can\u2019t carry a conversation. Spend five minutes running, then drop your pace back down to a jog. Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to 45 minutes.11Rowing Machine<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/woman-using-rowing-machine-at-gym-royalty-free-image-1568754439.jpg?crop=0.995xw:0.995xh;0,0.00510xh&amp;resize=480:*\" alt=\"\u092e\u0939\u093f\u0932\u093e \u091c\u093f\u092e \u092e\u0947\u0902 \u0930\u094b\u0907\u0902\u0917 \u092e\u0936\u0940\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917\" title=\"Woman using rowing machine at gym\"\/><\/figure>\n\n\n\n<p>\u0938\u093f\u0930\u094d\u092b \u0907\u0938\u0932\u093f\u090f \u0915\u093f \u0906\u092a \u0916\u0941\u0932\u0947 \u092a\u093e\u0928\u0940 \u0915\u0947 \u0932\u093f\u090f \u0909\u092a\u092f\u094b\u0917 \u0928\u0939\u0940\u0902 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u091c\u093f\u092e \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u0907\u0938 \u0935\u0938\u093e \u0928\u0937\u094d\u091f \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0938\u0930\u0924 \u092c\u0941\u0928\u093e\u0908 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0964 \u092a\u0947\u0928\u092b\u094b\u0932\u094d\u0921 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0928 \u0915\u0947\u0935\u0932 \u090f\u0915 \u0930\u094b\u0907\u0902\u0917 \u092e\u0936\u0940\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0947 \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0915\u093e \u0930\u093e\u0938\u094d\u0924\u093e \u092c\u0922\u093c \u091c\u093e\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u094b \u0915\u0948\u0932\u094b\u0930\u0940 \u0935\u093f\u0938\u094d\u092b\u094b\u091f \u0915\u0930\u0928\u0947 \u0914\u0930 \u0935\u0938\u093e \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948, \u092c\u0932\u094d\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u092a\u0948\u0930\u094b\u0902, \u0915\u094b\u0930, \u092c\u093e\u0939\u094b\u0902, \u0915\u0902\u0927\u094b\u0902 \u0914\u0930 \u092a\u0940\u0920 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092d\u0940 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p>\n\n\n\n<p><strong>\u0907\u0938 4 \u092e\u093f\u0928\u091f \u0915\u0947 \u0930\u094b\u0907\u0902\u0917 \u0938\u0930\u094d\u0915\u093f\u091f \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902:<\/strong>&nbsp;10 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0906\u0930\u093e\u092e \u0915\u0947 \u092c\u093e\u0926 \u0930\u094b\u0907\u0902\u0917 \u0915\u0947 20 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0938\u093e\u0925 \u0936\u0941\u0930\u0942 \u0915\u0930\u0947\u0902\u0964 \u0926\u0947\u0916\u094b \u0915\u093f\u0924\u0928\u0947 \u092e\u0940\u091f\u0930 \u0906\u092a \u0909\u0938 \u0938\u092e\u092f \u092e\u0947\u0902 \u0915\u0942\u091a \u0964 (\u092c\u0902\u0926 \u0930\u094b\u0907\u0902\u0917 \u092e\u0936\u0940\u0928 \u092e\u0924 \u091c\u093e\u0913 \u092f\u093e \u092f\u0939\u093e\u0902 \u0924\u0915 \u0915\u093f \u091c\u092c \u0906\u092a \u0906\u0930\u093e\u092e \u0938\u0902\u092d\u093e\u0932 \u0915\u0947 \u091a\u0932\u0924\u0947 \u0939\u0948\u0902, Penfold \u0915\u0939\u0924\u0947 \u0939\u0948\u0902.) \u0907\u0938\u0947 \u0906\u0920 \u092c\u093e\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902, \u0939\u0930 \u092c\u093e\u0930 \u0905\u092a\u0928\u0940 \u0926\u0942\u0930\u0940 \u0915\u094b \u0939\u0930\u093e\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u091c\u092c \u0906\u092a \u0907\u0938 \u091a\u093e\u0930 \u092e\u093f\u0928\u091f \u0915\u0947 \u0938\u0930\u094d\u0915\u093f\u091f \u0915\u0947 \u0938\u093e\u0925 \u0938\u092e\u093e\u092a\u094d\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u090f\u0915 \u0924\u0947\u091c\u0940 \u0938\u0947 \u096b\u0966\u0966 \u092e\u0940\u091f\u0930 \u092a\u0902\u0915\u094d\u0924\u093f \u0914\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902 \u0915\u093f \u092f\u0939 \u0906\u092a \u0915\u093f\u0924\u0928\u0940 \u0926\u0947\u0930 \u0932\u0947\u0924\u093e \u0939\u0948 \u0964 , Penfold.12HIIT \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8220;\u092f\u0939 \u0938\u0902\u0916\u094d\u092f\u093e \u0906\u092a \u092e\u0948\u091a \u092f\u093e \u0905\u092a\u0928\u0947 \u0905\u0917\u0932\u0947 \u0930\u094b\u0907\u0902\u0917 \u0938\u0924\u094d\u0930 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u0930\u093e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948 \u0939\u094b\u0917\u093e \u0939\u0948.&#8221;<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/woman-practicing-jump-squats-in-park-royalty-free-image-1568754936.jpg?crop=0.847xw:0.847xh;0.0544xw,0.156xh&amp;resize=480:*\" alt=\"\u092e\u0939\u093f\u0932\u093e \u092a\u093e\u0930\u094d\u0915 \u092e\u0947\u0902 \u0915\u0942\u0926 squats \u0905\u092d\u094d\u092f\u093e\u0938\" title=\"Woman practicing jump squats in park\"\/><\/figure>\n\n\n\n<p>\u091c\u092c\u0915\u093f \u092a\u0941\u0930\u093e\u0928\u0940 \u0938\u094b\u091a \u092f\u0939 \u0925\u0940 \u0915\u093f \u0938\u094d\u0925\u093f\u0930 \u0930\u093e\u091c\u094d\u092f \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0938\u0924\u094d\u0930 \u0935\u0938\u093e \u091c\u0932\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0925\u0947, \u0905\u092c \u0939\u092e \u091c\u093e\u0928\u0924\u0947 \u0939\u0948 \u0915\u093f \u0924\u0947\u091c\u0940 \u0938\u0947 \u092a\u0941\u0938\u094d\u0924\u0915 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0947 \u091b\u094b\u091f\u0947 \u0914\u0930 \u0924\u0940\u0935\u094d\u0930 \u092b\u091f\u0928\u0947 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u0948 \u0964 \u0906\u0936\u093e \u0939\u0948 \u0915\u093f Pedraza, \u090f\u0915 ACSM \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u091f\u094d\u0930\u0947\u0928\u0930 \u0914\u0930&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.inbalancestudios.com\/author\/hopein\/\" target=\"_blank\">\u0938\u0902\u0924\u0941\u0932\u093f\u0924,<\/a>\u090f\u0915 \u0938\u0948\u0928 \u090f\u0902\u091f\u094b\u0928\u093f\u092f\u094b \u0906\u0927\u093e\u0930\u093f\u0924 \u092b\u093f\u091f\u0928\u0947\u0938 \u0914\u0930 \u0915\u0932\u094d\u092f\u093e\u0923 \u0938\u094d\u091f\u0942\u0921\u093f\u092f\u094b \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0924\u093e, \u0905\u0902\u0924\u0930\u093e\u0932 \u0939\u0948 \u0915\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0939\u0948 \u0915\u093f \u0935\u093f\u092d\u093f\u0902\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u093e\u092e \u0915\u0947 \u092c\u0940\u091a \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0915\u0930\u0928\u0947 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0939\u0948 \u0964<\/p>\n\n\n\n<p><strong>\u0907\u0938 HIIT \u0915\u0938\u0930\u0924 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b:<\/strong>&nbsp;10 \u092e\u093f\u0928\u091f \u0915\u0947 \u0935\u093e\u0930\u094d\u092e-\u0905\u092a \u0915\u0947 \u092c\u093e\u0926, \u0938\u094d\u0915\u094d\u0935\u093e\u091f, \u092a\u0941\u0936-\u0905\u092a, \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0938\u094d\u0935\u093f\u0902\u0917, \u092f\u093e \u090f\u0915\u0932 \u092c\u093e\u0902\u0939 \u0915\u0940 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u093f\u0924\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u094b \u0909\u0924\u0928\u0947 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f 30 \u0938\u0947\u0915\u0902\u0921 \u092c\u093f\u0924\u093e\u090f\u0902\u0964 \u092b\u093f\u0930, 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902 \u0914\u0930 \u090f\u0915 \u0914\u0930 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u0932\u0917 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0947\u0902\u0964 10 \u0930\u093e\u0909\u0902\u0921 \u0924\u0915 \u091c\u093e\u0930\u0940 \u0930\u0916\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u094b\u0902 \u092e\u0947\u0902 \u0938\u0947 \u0915\u093f\u0938\u0940 \u0915\u094b \u091a\u0941\u0928\u0947\u0902- \u092c\u0938 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u094b \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0939\u0948\u0902, \u091c\u094b \u0915\u0941\u091b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0902\u0917\u0947 \u091c\u092c\u0915\u093f \u0906\u092a \u0926\u0942\u0938\u0930\u094b\u0902 \u0915\u094b \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 13\u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/fitness-girl-lifting-dumbbell-in-the-morning-royalty-free-image-1568755537.jpg?crop=0.949xw:0.949xh;0.0102xw,0.0510xh&amp;resize=480:*\" alt=\"\u092b\u093f\u091f\u0928\u0947\u0938 \u0917\u0930\u094d\u0932 \u0938\u0941\u092c\u0939 \u0921\u092e\u094d\u092c\u0932 \u0909\u0920\u093e\u0924\u0940 \u0939\u0948\u0902\u0964\" title=\"Fitness girl lifting dumbbell in the morning.\"\/><\/figure>\n\n\n\n<p>\u092f\u0926\u093f \u0906\u092a \u092e\u093e\u092e\u0942\u0932\u0940 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0909\u0920\u093e \u0930\u0939\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u0905\u092d\u0940 \u092d\u0940 \u092a\u0947\u091f \u0935\u0938\u093e \u0921\u094d\u0930\u0949\u092a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0926\u0947\u0916 \u0930\u0939\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0938\u092e\u092f \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0915\u0947 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0932\u0947\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u092e\u092f \u092a\u0930 \u0928\u0940\u091a\u0947 \u0915\u093e\u091f\u0928\u0947,&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/stories.exercise.com\/author-tyler-spraul\/\" target=\"_blank\">\u091f\u093e\u092f\u0932\u0930 Spraul,<\/a>CSCS, \u090f\u0915 \u092a\u094d\u0930\u092e\u093e\u0923\u093f\u0924 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e \u0914\u0930 Exercise.com \u092e\u0947\u0902 \u0938\u093f\u0930 \u091f\u094d\u0930\u0947\u0928\u0930 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964 &#8220;\u092d\u093e\u0930\u0940 \u0909\u0920\u093e\u0928\u0947 \u0939\u0948 \u091c\u0939\u093e\u0902 \u0906\u092a \u0914\u0930 \u0905\u0927\u093f\u0915 \u090f\u0915 afterburn \u092a\u094d\u0930\u092d\u093e\u0935 \u0926\u0947\u0916\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0938\u094d\u092a\u094d\u0930\u093e\u0932 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u092e \u091b\u094b\u0921\u093c\u0928\u0947 \u0915\u0947 \u092c\u093e\u0926 \u092d\u0940 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0915\u0930\u0924\u093e \u0930\u0939\u0924\u093e \u0939\u0948 \u0964 \u092c\u0938 \u092f\u0939 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0940 \u0924\u0915\u0928\u0940\u0915 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u0905\u092a\u0928\u093e \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0938\u0938\u0947 \u091a\u094b\u091f \u0932\u0917 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u0928\u090f \u0939\u0948\u0902, \u0924\u094b \u092f\u0939 15 \u092e\u093f\u0928\u091f \u0915\u0940 \u0915\u0941\u0932-\u092c\u0949\u0921\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u091c\u0917\u0939 \u0939\u0948\u0964<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/two-african-american-women-jogging-together-royalty-free-image-1568755937.jpg?crop=0.847xw:0.847xh;0.138xw,0.140xh&amp;resize=480:*\" alt=\"\u0926\u094b \u0905\u092b\u094d\u0930\u0940\u0915\u0940 \u0905\u092e\u0947\u0930\u093f\u0915\u0940 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u091f\u0939\u0932\u0928\u093e\" title=\"Two African American women jogging together\"\/><\/figure>\n\n\n\n<p>\u091c\u0940 \u0939\u093e\u0902, \u0906\u092a\u0928\u0947 \u0935\u0939 \u0938\u0939\u0940 \u092a\u0922\u093c\u093e \u0964 \u0928\u094d\u092f\u0942\u092f\u0949\u0930\u094d\u0915 \u0936\u0939\u0930 \u092e\u0947\u0902 \u0938\u094d\u0925\u093f\u0924 \u090f\u0915 \u0928\u093f\u091c\u0940 \u091f\u094d\u0930\u0947\u0928\u0930&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/www.sahmuragonzalez.com\/\" target=\"_blank\">\u0938\u0939\u092e\u0941\u0930\u093e \u0917\u094b\u0902\u091c\u093e\u0932\u0947\u091c<\/a>\u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u092c\u0938 \u091a\u0932\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u094b \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u092c\u0939\u093e\u0928\u0947 \u092e\u0947\u0902 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\u0915\u0938\u0930\u0924 \u0906\u092a\u0915\u094b \u0924\u0928\u093e\u0935\u092a\u0942\u0930\u094d\u0923 \u0926\u093f\u0928 \u0915\u0947 \u092c\u093e\u0926 \u0916\u094b\u0932\u0928\u093e \u092f\u093e \u092d\u093e\u0935\u0928\u093e\u0913\u0902 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u094b \u0905\u0928\u094d\u092f\u0925\u093e \u0906\u092a\u0915\u094b \u0924\u0928\u093e\u0935 \u0926\u0947 \u0938\u0915\u0924\u0940 \u0939\u0948, \u0924\u094b \u090f\u0915 \u092e\u094c\u0915\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u094b \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0915\u0947 \u0938\u094d\u0924\u0930 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u093e, \u091c\u094b \u092c\u0926\u0932\u0947 \u092e\u0947\u0902 \u092a\u0947\u091f \u0915\u0940 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\u0938\u0947 \u090f\u0915 \u0918\u0902\u091f\u0947 \u092e\u0947\u0902 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u090f\u0915 \u092a\u093e\u0909\u0902\u0921 \u092e\u094b\u091f\u093e \u0928\u0941\u0915\u0938\u093e\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 15\u092f\u094b\u0917<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/yoga-classes-royalty-free-image-1568756287.jpg?crop=0.949xw:0.949xh;0.0476xw,0.0536xh&amp;resize=480:*\" alt=\"\u092f\u094b\u0917 \u0915\u0915\u094d\u0937\u093e\u090f\u0902\" title=\"Yoga classes\"\/><\/figure>\n\n\n\n<p>\u0905\u092a\u0928\u0947 \u0913\u092e \u092a\u0930 \u0939\u094b \u0930\u0939\u0940 \u090f\u0915 \u092a\u0939\u093e\u0921\u093c\u0940 \u091a\u0932\u093e\u0928\u0947 \u092f\u093e \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0915\u0908 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u0932\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u093e, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0927\u0940\u0930\u091c \u0939\u0948, \u091c\u094b \u0938\u092d\u0940 \u0905\u092a\u0928\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0938\u0941\u0927\u093e\u0930 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0938\u092c\u0938\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u0948\u0932\u094b\u0930\u0940 \u0928\u0937\u094d\u091f \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u092f\u094b\u0917 \u092e\u0947\u0902 \u0938\u0947 \u0915\u0941\u091b \u092e\u0947\u0902 \u092a\u094d\u0932\u0948\u0902\u0915, \u091a\u0947\u092f\u0930, \u091a\u0924\u0941\u0930\u0902\u0917\u093e \u0914\u0930 \u0935\u094d\u0939\u0940\u0932 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u092f\u0947 \u091a\u093e\u0932\u0947\u0902 \u0906\u092a\u0915\u0947 \u092e\u0942\u0932 \u0915\u0947 \u0939\u0930 \u0907\u0902\u091a \u0914\u0930 \u092b\u093f\u0930 \u0915\u0941\u091b \u092a\u094d\u0930\u091c\u094d\u0935\u0932\u093f\u0924 \u0915\u0930\u0947\u0902\u0917\u0940\u0964 \u091c\u092c \u0915\u0908 \u0932\u094b\u0917 \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u092c\u093e\u0930\u0947 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":6572,"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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