{"id":7137,"date":"2023-07-18T17:32:33","date_gmt":"2023-07-18T17:32:33","guid":{"rendered":"https:\/\/fitolympia.com\/?p=7137"},"modified":"2023-07-18T17:32:37","modified_gmt":"2023-07-18T17:32:37","slug":"calisthenics-everything-you-need-to-know-about-the-beginner-friendly-kit-free-workout","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/calisthenics-everything-you-need-to-know-about-the-beginner-friendly-kit-free-workout\/","title":{"rendered":"\u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938: \u0938\u092c \u0915\u0941\u091b \u0906\u092a \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0915\u093f\u091f \u092e\u0941\u0915\u094d\u0924 \u0915\u0938\u0930\u0924 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092a\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e"},"content":{"rendered":"<p>Calisthenics: \u092f\u0926\u093f \u0906\u092a \u091c\u0940\u0935\u093f\u0924 \u0928\u0939\u0940\u0902 \u0925\u0947 \u091c\u092c \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092f\u0942\u0928\u093e\u0928\u093f\u092f\u094b\u0902 \u0925\u0947, \u0909\u0930\u094d\u092b \u0969\u0968\u096c \u0908\u0938\u093e \u092a\u0942\u0930\u094d\u0935, \u0939\u092e \u0906\u092a\u0915\u094b \u0907\u0938 \u0935\u093f\u0936\u0947\u0937 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0935\u093f\u0927\u093f \u0938\u0947 \u092a\u0930\u093f\u091a\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u093e\u092b \u0915\u0930 \u0926\u0947\u0902\u0917\u0947 \u0964 \u0915\u0947\u0935\u0932 \u0905\u092a\u0928\u0947 \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u0915\u0947 \u0938\u093e\u0925 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0935\u093f\u0936\u0947\u0937\u0924\u093e \u092f\u0939 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0936\u0948\u0932\u0940 \u091c\u093f\u092e\u0928\u093e\u0938\u094d\u091f \u0914\u0930 \u091c\u094b \u0905\u092a\u0928\u0940 \u0936\u0930\u094d\u0924\u094b\u0902 \u0914\u0930 \u0905\u0928\u0941\u0938\u0942\u091a\u0940 \u092a\u0930 \u092e\u091c\u092c\u0942\u0924 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0915\u0947 \u0938\u093e\u0925 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u0948\u0964<\/p> <p>\u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u0916\u0940\u0902\u091a \u0914\u0930 \u0917\u0924\u093f \u0927\u0915\u094d\u0915\u093e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092e\u093e\u0928\u0935 \u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u0947 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0935\u093f\u092e\u093e\u0928\u094b\u0902 \u0915\u0947 \u092c\u093e\u0926, \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u091c\u094b \u0924\u093e\u0915\u0924 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u092f\u093e\u0930 \u0914\u0930 \u0915\u092d\u0940 \u090f\u0915 \u0938\u094d\u0925\u093e\u0928 \u092f\u093e \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u092c\u0902\u0927\u0947 \u0939\u094b\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0915\u0947 \u092c\u093f\u0928\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0926\u094d\u0935\u093e\u0930\u093e championed \u0917\u092f\u093e \u0939\u0948 \u0964 \u091c\u094b, \u0935\u093f\u091a\u093e\u0930 \u0939\u092e \u0938\u092c \u0905\u0930\u094d\u0926\u094d\u0927 \u0932\u0949\u0915\u0921\u093e\u0909\u0928 \u092e\u0947\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0906\u0926\u0930\u094d\u0936 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0932\u093f\u090f \u0918\u0930 \u092a\u0930 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964<\/p> <h2 class=\"wp-block-heading\">\u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0947 \u0932\u093e\u092d<\/h2> <p>\u0924\u094b, \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092f\u0942\u0928\u093e\u0928\u093f\u092f\u094b\u0902 \u0915\u094b \u0907\u0938 \u0924\u0930\u0939 \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u093e \u092a\u0938\u0902\u0926 \u0925\u093e, \u0932\u0947\u0915\u093f\u0928 \u0915\u0941\u091b \u0920\u094b\u0938 \u0932\u093e\u092d \u0915\u094d\u092f\u093e \u0939\u0948\u0902 \u091c\u093f\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0907\u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u0910\u0938\u093e \u0928\u093f\u0930\u0902\u0924\u0930 \u0924\u0930\u0940\u0915\u093e \u092c\u0928\u093e \u0926\u093f\u092f\u093e \u0939\u0948?<\/p> <h3 class=\"wp-block-heading\">1. \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u0932\u091a\u0940\u0932\u093e\u092a\u0928<\/h3> <p>&#8216; \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0939\u0940\u0902 \u092d\u0940 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948-\u092a\u093e\u0930\u094d\u0915, \u0905\u092a\u0928\u0947 \u0915\u093e\u0930\u094d\u092f\u093e\u0932\u092f \u092f\u093e \u092c\u0938 \u0938\u094d\u091f\u0949\u092a! \u0939\u093e \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0914\u0930 \u092d\u0940 &#8216; \u0918\u0930 \u092a\u0930 &#8216; \u091c\u094b \u0939\u092e\u093e\u0930\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0938\u092d\u0940 \u0915\u094b \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930 \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0915\u093f\u092f\u093e \u091c\u093e \u0930\u0939\u093e \u0939\u0948 \u0905\u092d\u0940 \u0964<\/p> <p>\u0905\u0938\u0932 \u092e\u0947\u0902, \u0915\u094b\u0908 \u0909\u092a\u0915\u0930\u0923 = \u0906\u092a \u0938\u092e\u092f, \u091c\u0917\u0939 \u0914\u0930 \u0905\u0928\u0941\u0938\u0942\u091a\u0940 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">2. \u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925 \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940; \u090f\u0902\u0921 \u090f\u0928\u092c\u0940\u090f\u0938\u092a\u0940;\u092e\u094b\u092c\u093f\u0932\u093f\u091f\u0940 \u0917\u0947\u0928<\/h3> <p>\u091f\u094d\u0930\u0947\u0928\u0930 \u0939\u093e \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0905\u0928\u094d\u092f \u0930\u0942\u092a\u094b\u0902 \u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, &#8216; \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0906\u092a\u0915\u0940 \u0924\u093e\u0915\u0924, \u0917\u0924\u093f\u0936\u0940\u0932\u0924\u093e \u0914\u0930 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u0915\u0947\u0935\u0932 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0906\u092a \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0932\u094b\u0921 \u0906\u092a \u0935\u0943\u0926\u094d\u0927\u093f \u0939\u0941\u0908 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f, \u0932\u0902\u092c\u0947 \u0938\u0924\u094d\u0930 \u092f\u093e \u0915\u092e \u0906\u0930\u093e\u092e \u0938\u092e\u092f \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0921\u093e\u0932 \u0930\u0939\u0947 \u0939\u0948 \u090a\u092a\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0936\u0915\u094d\u0924\u093f \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0964<\/p> <h3 class=\"wp-block-heading\">3. \u0927\u0940\u0930\u091c<\/h3> <p>\u0938\u0930\u094d\u0915\u093f\u091f-\u0938\u094d\u091f\u093e\u0907\u0932 \u0924\u0930\u0940\u0915\u0947 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0905\u0927\u093f\u0915\u093e\u0902\u0936 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u0902\u0930\u091a\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 &#8211; \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u0940\u091a \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0924\u0928\u093e\u0935 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0930\u0947\u0902\u0917\u0947 \u0914\u0930 \u0905\u092a\u0928\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0932\u094b\u0921 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0902 \u0915\u0941\u091b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u093f\u0925\u0915\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092a\u0924\u093e \u0939\u0948 \u0915\u0940 \u091c\u093e\u0928\u0940 \u0939\u0948 VeuerPrevious VideoPlayNext VideoUnmuteCurrent Time&nbsp;0:03\/\u0905\u0935\u0927\u093f&nbsp;1:10Loaded:&nbsp;53.81% FullscreenCLICK \u0915\u094b UNMUTE<\/p> <h2 class=\"wp-block-heading\">\u0907\u0938 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0938\u0930\u0924 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u094b<\/h2> <p>\u0921\u0947\u0935\u093f\u0921 \u091c\u0948\u0915\u094d\u0938\u0928, \u0932\u0902\u0926\u0928 \u092e\u0947\u0902 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0947 \u0938\u094d\u0915\u0942\u0932 \u092e\u0947\u0902 \u0915\u094b\u091a \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u090f\u0915 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0905\u0928\u0941\u0936\u093e\u0938\u0928 \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0935\u091c\u0928 \u0938\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0909\u092a\u0915\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f \u092b\u094b\u0928 \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u093e \u0939\u0948, \u092f\u0939 \u092a\u0942\u0930\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0928\u094c\u0938\u093f\u0916\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0915\u0942\u0932 \u0939\u0948 \u0964<\/p> <p>\u0915\u094d\u092f\u093e \u0915\u0930\u0947\u0902: \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u092c\u0940\u091a \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u0906\u0930\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 2 &#8211; 4 \u0930\u093e\u0909\u0902\u0921 \u0914\u0930 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0926\u094c\u0930 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 3 \u092e\u093f\u0928\u091f \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902\u0964 \u091c\u0932\u094d\u0926\u0940 \u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902: \u0938\u0939\u0940 \u092b\u0949\u0930\u094d\u092e \u0914\u0930 \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0915\u0902\u091f\u094d\u0930\u094b\u0932 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/1-body-weight-tempo-squats-1550745847.gif?resize=480:*\" alt=\"Body Weight Tempo Sqaut Gif, 1Rebel Trainer\" title=\"Body Weight Tempo Sqaut Gif, 1Rebel Trainer\"\/><\/figure> <p><strong>\u0915\u094d\u092f\u093e: 12 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/strong><\/p> <p>\u0915) \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0921\u093c\u0947 \u0915\u0942\u0932\u094d\u0939\u0947 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0925\u094b\u0921\u093c\u093e \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u092a\u0930 \u091f\u093f\u0915\u0940 \u090f\u0915 \u092b\u0942\u0939\u0921\u093c \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0928\u0940\u091a\u0947 \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930 \u0915\u0940 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0932\u093e\u0907\u0928 \u092e\u0947\u0902 \u091f\u094d\u0930\u0948\u0915-\u0916\u0924\u094d\u092e \u0928\u0939\u0940\u0902!<\/p> <p>\u0916) \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0940 \u090f\u0921\u093c\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0941\u0936 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0916\u0921\u093c\u0947 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938 \u0915\u0926\u092e \u0915\u0947 \u0936\u0940\u0930\u094d\u0937 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0928\u093f\u0924\u0902\u092c \u092b\u0948\u0932\u093e\u090f\u0902\u0917\u0947 \u0964 \u0926\u094b\u0939\u0930\u093e\u0928\u093e\u0964<\/p> <h3 class=\"wp-block-heading\">\u092a\u0941\u0936 \u0905\u092a<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/30-press-ups-1550760933.gif?resize=480:*\" alt=\"how to do a push-up\" title=\"how to do a push-up \"\/><\/figure> <p><\/p> <p><strong>\u0915\u094d\u092f\u093e: 8 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/strong><\/p> <p>\u0915) \u092f\u093e \u0924\u094b \u0905\u092a\u0928\u0947 \u0909\u0902\u0917\u0932\u093f\u092f\u094b\u0902 \u092a\u0930 \u092f\u093e \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930, \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0938\u093f\u0930\u094d\u092b \u0935\u094d\u092f\u093e\u092a\u0915 \u091c\u0917\u0939 \u0939\u0948 \u0964<\/p> <p>\u0916) \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u093e\u0939\u0930 \u091c\u0917\u092e\u0917\u093e\u0924\u093e \u0938\u0947 \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0915\u092e \u0964<\/p> <p>\u0917) \u0935\u093e\u092a\u0938 \u090a\u092a\u0930 \u0927\u0915\u094d\u0915\u093e \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902 \u0964<\/p> <h3 class=\"wp-block-heading\">\u092a\u091f\u0930\u093e<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/19-forearm-plank-1550760928.gif?resize=480:*\" alt=\"forearm-plank rebel\" title=\"forearm-plank rebel\"\/><\/figure> <p><strong>\u0915\u094d\u092f\u093e: 30 \u0938\u0947\u0915\u0902\u0921<\/strong><\/p> <p>\u0915) \u0905\u092a\u0928\u0940 \u091a\u091f\u093e\u0908 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u0906\u0913 \u0914\u0930 \u0906\u092a \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u091c\u0917\u0939 \u0939\u0948, \u0925\u094b\u0921\u093c\u093e \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0935\u094d\u092f\u093e\u092a\u0915 \u0938\u0947 \u0935\u094d\u092f\u093e\u092a\u0915 \u0964<\/p> <p>\u0916) \u090f\u0915 \u0938\u092e\u092f \u092e\u0947\u0902 \u090f\u0915 \u092a\u0948\u0930 \u0935\u093e\u092a\u0938 \u0915\u0926\u092e \u0926\u094d\u0935\u093e\u0930\u093e \u0924\u0916\u094d\u0924\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906\u0913-\u0905\u092a\u0928\u0947 \u0906\u092a \u0915\u094b 30 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092a\u0915\u0921\u093c \u0928\u093f\u091a\u094b\u0921\u093c \u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u092c\u094d\u0930\u0947\u0915 \u0932\u0947\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948, \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0928\u0940\u091a\u0947 \u0906 \u091c\u092c \u0924\u0915 \u0906\u092a \u0935\u093e\u092a\u0938 \u092a\u0942\u0930\u093e \u0924\u0916\u094d\u0924\u0947 \u0915\u094b \u0927\u0915\u094d\u0915\u093e \u0924\u0948\u092f\u093e\u0930 \u0932\u0917 \u0930\u0939\u093e \u0939\u0948 \u0964 \u092f\u093e, \u0906\u092a \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0915\u0926\u092e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 &#8211; \u092c\u0938 \u0905\u092d\u0940 \u092d\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0938\u0917\u093e\u0908 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0906\u0917\u0947 \u092b\u0947\u092b\u0921\u093c\u0947<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/253-forward-lunge-1550761029.gif?resize=480:*\" alt=\"forward-lunge Rebel\" title=\"forward-lunge Rebel\"\/><\/figure> <p><strong>\u0915\u094d\u092f\u093e: \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0948\u0930 \u092a\u0930 8<\/strong><\/p> <p>\u0915) \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0938\u0947, \u0905\u092a\u0928\u0947 \u092c\u093e\u090f\u0902 \u092a\u0948\u0930 \u0915\u0947 \u0938\u093e\u0925 \u0906\u0917\u0947 \u0915\u0926\u092e, \u0918\u0941\u091f\u0928\u0947 \u092a\u0930 \u091d\u0941\u0915\u0928\u0947 \u0964 \u0927\u0940\u0930\u0947 \u091c\u092e\u0940\u0928 \u092a\u0930\u093f\u092e\u093e\u0930\u094d\u091c\u0928 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0918\u0941\u091f\u0928\u0947 \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p> <p>\u0916) \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0914\u0930 \u0926\u0942\u0938\u0930\u0947 \u092a\u0948\u0930 \u092a\u0930 \u0926\u094b\u0939\u0930\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093e\u092a\u0938 \u0906\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u090f\u0921\u093c\u0940 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u092a\u0941\u0936 \u0915\u0930\u0947\u0902 \u0964<\/p> <h3 class=\"wp-block-heading\">\u092c\u0930\u094d\u092a\u0940\u091c<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/158-burpee-hard-1-1550760990.gif?resize=480:*\" alt=\"burpee-hard rebel\" title=\"burpee-hard rebel\"\/><\/figure> <p><strong>\u0915\u094d\u092f\u093e: 8 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/strong><\/p> <p>\u0915) \u0916\u0921\u093c\u0947 \u0939\u094b\u0928\u0947 \u0938\u0947, \u091c\u092e\u0940\u0928 \u092a\u0930 \u0928\u0940\u091a\u0947 \u0930\u094b\u0932 \u091c\u092c \u0924\u0915 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u092b\u0930\u094d\u0936 \u0915\u094b \u091b\u0942\u0928\u0947 \u0964<\/p> <p>\u0916) \u091c\u0902\u092a \u0915\u0930\u0947\u0902 \u092f\u093e \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u090f\u0915 \u0924\u0916\u094d\u0924\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0932\u0947 \u091c\u093e\u090f\u0902 \u0914\u0930 \u091c\u092c \u0924\u0915 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0914\u0930 \u091c\u093e\u0902\u0918 \u091c\u092e\u0940\u0928 \u0915\u094b \u091b\u0942 \u0928 \u091c\u093e\u090f\u0902 \u0924\u092c \u0924\u0915 \u0928\u0940\u091a\u0947 \u0909\u0924\u0930\u0947\u0902\u0964<\/p> <p>\u0917) \u090f\u0915 \u0924\u0916\u094d\u0924\u0947 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u0935\u093e\u092a\u0938 \u092a\u0941\u0936 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u0940 \u0913\u0930 \u0935\u093e\u092a\u0938 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0942\u0926 \u0964<\/p> <p>\u0918) \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0938\u0940\u0927\u0947 \u090a\u092a\u0930 \u0915\u0942\u0926, \u0905\u092a\u0928\u0947 \u0938\u093f\u0930 \u0915\u0947 \u090a\u092a\u0930 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u092a \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0927\u0940\u0930\u0947 \u0938\u0947 \u092d\u0942\u092e\u093f \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u090f\u0902\u0964<\/p> <p>\u0932\u094b\u0905\u0930-\u0921\u093e\u0909\u0928 \u0938\u0947\u0915\u094d\u0936\u0928 \u0915\u094b \u0939\u091f\u093e\u0915\u0930 \u0907\u0938\u0947 \u0906\u0938\u093e\u0928 \u092c\u0928\u093e\u090f\u0902\u0964 \u092c\u0938 \u090f\u0915 \u0924\u0916\u094d\u0924\u0947 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0915\u0942\u0926 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0935\u093e\u092a\u0938 \u0915\u0942\u0926\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0964<\/p> <h3 class=\"wp-block-heading\">\u0938\u093e\u0907\u0921 \u092a\u094d\u0932\u0948\u0902\u0915<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/179-side-plank-thread-the-needle-easy-1-1550760998.gif?resize=480:*\" alt=\"side-plank-thread-the-needle-easy- rebel\" title=\"side-plank-thread-the-needle-easy- rebel\"\/><\/figure> <p><strong>\u0915\u094d\u092f\u093e: \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092a\u0915\u094d\u0937 \u092a\u0930 15 \u0938\u0947\u0915\u0902\u0921<\/strong><\/p> <p>\u0915) \u0905\u092a\u0928\u0940 \u091a\u091f\u093e\u0908 \u092a\u0930, \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u092a\u0915\u094d\u0937 \u092a\u0930 \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0924\u0947 \u0939\u0948 \u0914\u0930 \u090f\u0915 \u092c\u093e\u0902\u0939 \u092c\u093e\u0902\u0939 \u0915\u0940 \u0915\u0932\u093e\u0908 \u092a\u0930 \u0924\u0941\u0932\u093e, \u0939\u0925\u0947\u0932\u0940 \u0928\u0940\u091a\u0947 \u0914\u0930 \u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u0947 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0964<\/p> <p>\u0916) \u0905\u092a\u0928\u0947 \u092e\u0942\u0932 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091b\u0924 \u0915\u0940 \u0913\u0930 \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u092c \u0924\u0915 \u0915\u0947\u0935\u0932 \u092b\u0930\u094d\u0936 \u091b\u0942 \u0905\u0902\u0915 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0914\u0930 \u092a\u0948\u0930 \u0939\u0948\u0902 \u0964<\/p> <p>\u0917) 15 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0932\u093f\u090f \u092a\u0915\u0921\u093c\u094b \u0924\u094b \u0926\u0942\u0938\u0930\u0940 \u0924\u0930\u092b \u0926\u094b\u0939\u0930\u093e\u090f\u0902 \u0964<\/p> <h3 class=\"wp-block-heading\">\u091f\u0915 \u0915\u0942\u0926\u0924\u093e \u0939\u0948<\/h3> <figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/hips.hearstapps.com\/hmg-prod.s3.amazonaws.com\/images\/221-tuck-jumps-1550761015.gif?resize=480:*\" alt=\"tuck-jumps rebel\" title=\"tuck-jumps rebel\"\/><\/figure> <p><strong>\u0915\u094d\u092f\u093e: 8 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/strong><\/p> <p>\u0915) \u090f\u0915 \u0916\u0921\u093c\u0947 \u0938\u094d\u0925\u093f\u0924\u093f \u0938\u0947, \u0915\u0942\u0926\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0924\u0948\u092f\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0918\u0941\u091f\u0928\u094b\u0902 \u092a\u0930 \u0925\u094b\u0921\u093c\u093e \u092e\u094b\u0921\u093c\u0947\u0902\u0964<\/p> <p>\u0916) \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u090a\u092a\u0930 \u0915\u0942\u0926, \u091c\u0939\u093e\u0902 \u0924\u0915 \u0906\u092a \u091c\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u0948\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0932\u092a\u0947\u091f\u0928\u0947 \u0964<\/p> <p>\u0917) \u0925\u094b\u0921\u093c\u093e \u0924\u0941\u0932\u093e \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0927\u0940\u0930\u0947 \u092d\u0942\u092e\u093f \u0914\u0930 \u0926\u094b\u0939\u0930\u093e\u0928\u0947 \u0964<\/p> <h2 class=\"wp-block-heading\">\u0905\u092a\u0928\u0947 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0905\u0915\u094d\u0938\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928\u094b\u0902 \u0915\u093e \u091c\u0935\u093e\u092c \u0926\u0947\u0928\u093e<\/h2> <h3 class=\"wp-block-heading\">\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/h3> <p>\u092c\u093f\u0932\u094d\u0915\u0941\u0932\u0964 \u0924\u0925\u094d\u092f \u092f\u0939 \u0939\u0948 \u0915\u093f \u0907\u0938 \u0924\u0930\u0939 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u0915\u093f\u091f \u0906\u0935\u0936\u094d\u092f\u0915 \u0928\u0939\u0940\u0902 \u0939\u0948, \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0936\u0948\u0932\u0940 \u0915\u094b \u0938\u094d\u0925\u093e\u0928 \u0914\u0930 \u092c\u091c\u091f \u0915\u0947 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902 \u0938\u0941\u0932\u092d \u092c\u0928\u093e\u0924\u093e \u0939\u0948 \u091c\u092c\u0915\u093f \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0915\u094b \u0938\u091a\u094d\u091a\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u0939\u093f\u0924 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/p> <p>&#8216; \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u092e\u093e\u0928\u0935 \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u093e, \u0927\u0915\u094d\u0915\u093e, \u0916\u0940\u0902\u091a \u0914\u0930 \u0938\u0939\u0940 \u0924\u0930\u0940\u0915\u0947 \u0938\u0947 \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u0924\u0930\u0939 \u0914\u0930 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u0924\u0940\u0935\u094d\u0930\u0924\u093e \u0915\u0940 \u0938\u0939\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u0936\u0915\u094d\u0924\u093f \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u092c\u0947\u0939\u0924\u0930 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, &#8216; \u0915\u0939\u0924\u0947 \u0939\u0948\u0902,\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.instagram.com\/denchija\/?hl=en\" target=\"_blank\">Daniel Zivatovic<\/a>, \u0932\u0902\u0926\u0928 \u0906\u0902\u0926\u094b\u0932\u0928 \u0938\u094d\u091f\u0942\u0921\u093f\u092f\u094b \u092e\u0947\u0902 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u091f\u094d\u0930\u0947\u0928\u0930,\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.bloklondon.com\/shoreditch\" target=\"_blank\">Blok<\/a>.<\/p> <h3 class=\"wp-block-heading\">\u0932\u0947\u0915\u093f\u0928, \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0915\u0948\u0938\u0947 \u0936\u0941\u0930\u0942 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/h3> <p><strong>&#8216; \u092a\u0941\u0936 \u0905\u092a \u0914\u0930 \u091c\u0902\u092a \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u091c\u0948\u0938\u0947 \u0938\u0930\u0932 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0902<\/strong>\u091c\u093f\u092e\u092c\u0949\u0915\u094d\u0938 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u092a\u0940\u091f\u0940 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8216;\u00a0<a rel=\"noreferrer noopener\" href=\"https:\/\/www.linkedin.com\/in\/rhys-morgan-10b51294\/?originalSubdomain=uk\" target=\"_blank\">Rhys Morgan<\/a>.\u00a0\u0935\u0947 \u0938\u0932\u093e\u0939 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902, &#8216; \u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u0905\u0927\u093f\u0915 \u0938\u0915\u094d\u0937\u092e \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u092a\u0948\u0930 \u0909\u0920\u093e\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0905\u092a \u0916\u0940\u0902\u091a\u0928\u0947 \u091c\u0948\u0938\u0947 \u0905\u0927\u093f\u0915 \u091c\u091f\u093f\u0932 \u091a\u093e\u0932\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p>\u0907\u0938\u0932\u093f\u090f, \u0918\u094b\u0921\u093c\u0947 \u0915\u094b \u0917\u093e\u0921\u093c\u0940 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0930\u0916\u0928\u0947 \u0938\u0947 \u092a\u0930\u0939\u0947\u091c \u0915\u0930\u0947\u0902 \u0914\u0930 \u0909\u0928 \u091a\u093e\u0932\u094b\u0902 \u0924\u0915 \u0920\u0940\u0915 \u0938\u0947 \u092a\u094d\u0930\u0917\u0924\u093f \u0915\u0930\u0947\u0902 \u091c\u094b \u0906\u092a\u0915\u0947 \u0907\u0902\u0938\u094d\u091f\u093e\u0917\u094d\u0930\u093e\u092e \u092a\u0930 \u092a\u0942\u0930\u094d\u0923 \u0906\u0917 \u0926\u0947\u0916\u0924\u0947 \u0939\u0948\u0902\u0964<\/p> <h3 class=\"wp-block-heading\">\u0906\u092a \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/h3> <p>\u092e\u0949\u0930\u094d\u0917\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u0907\u0938 \u0924\u0930\u0939 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0907\u0938\u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u0940\u0902 \u0905\u0927\u093f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0924\u0930\u0940\u0915\u093e \u0939\u0948:<\/p> <p>\u092e\u0949\u0930\u094d\u0917\u0928 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, &#8216; \u0932\u094b\u0917 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u092d\u0930 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 &#8216; \u0910\u0938\u093e \u0907\u0938\u0932\u093f\u090f \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0906\u092a \u0905\u0932\u0917\u093e\u0935 \u092e\u0947\u0902 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u093f\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0906\u092a \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u0927\u0915\u094d\u0915\u093e \u092f\u093e \u0906\u0902\u0926\u094b\u0932\u0928\u094b\u0902 \u0916\u0940\u0902\u091a\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0906\u0902\u0926\u094b\u0932\u0928 \u092a\u0948\u091f\u0930\u094d\u0928 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0915\u0947 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u092d\u0930 \u092e\u0947\u0902 \u0915\u0908 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939\u094b\u0902 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p> <p>\u0939\u092e\u094d\u092e \u0920\u0940\u0915 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0906\u092a\u0915\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0930\u0916\u0928\u0947 \u0914\u0930 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 &#8211; \u091c\u094b \u0939\u092e\u0947\u0902 \u092a\u0938\u0902\u0926 \u0939\u0948\u0964 \u0932\u0947\u0915\u093f\u0928 \u0915\u094d\u092f\u093e \u0939\u094b\u0917\u093e \u0905\u0917\u0930 \u0906\u092a \u0907\u0938\u0947 \u092e\u093f\u0936\u094d\u0930\u0923 \u0914\u0930 \u0915\u0941\u091b \u092d\u093e\u0930\u093f\u0924 \u0914\u0930 \u0915\u0941\u091b \u0917\u0948\u0930 \u092d\u093e\u0930\u093f\u0924 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902?<\/p> <p>\u0916\u0948\u0930, \u091c\u093f\u0938 \u0924\u0930\u0939 \u0938\u0947 \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0915\u093f \u0905\u092a\u0928\u0947 \u0938\u093e\u092a\u094d\u0924\u093e\u0939\u093f\u0915 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0905\u091a\u094d\u091b\u093e \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u0939\u0948 \u0964<\/p> <p>\u092f\u0926\u093f \u0906\u092a \u0938\u092a\u094d\u0924\u093e\u0939 \u092e\u0947\u0902 \u091a\u093e\u0930 \u092c\u093e\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0909\u0928\u092e\u0947\u0902 \u0938\u0947 \u0926\u094b \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0938\u0924\u094d\u0930 \u0915\u094d\u092f\u094b\u0902 \u0928 \u092c\u0928\u093e\u090f\u0902 \u0914\u0930 \u0905\u0928\u094d\u092f \u0926\u094b \u091a\u0940\u091c\u0947\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0938\u094d\u092a\u093f\u0928\u093f\u0902\u0917, \u092a\u093f\u0932\u0947\u091f\u094d\u0938 \u092f\u093e \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091c\u0948\u0938\u0947 \u0906\u0928\u0902\u0926 \u0926\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u091c\u0948\u0938\u093e \u0915\u093f \u0939\u092e \u0918\u0930 \u092a\u0930 \u0905\u0927\u093f\u0915 \u0938\u092e\u092f \u0916\u0930\u094d\u091a \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u0905\u092d\u0940, \u0914\u0930 \u0915\u093f\u0924\u0928\u093e \u0939\u092e \u092c\u093e\u0939\u0930 \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948 \u0924\u0915 \u0939\u0940 \u0938\u0940\u092e\u093f\u0924 \u0939\u0948\u0902, \u0936\u093e\u092f\u0926 \u090f\u0915 \u0926\u093f\u0928 \u0906\u092a \u090f\u0915 \u090f\u0915\u0932 \u091a\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948 \u0914\u0930 \u090f\u0915 \u0914\u0930 \u0926\u093f\u0928 \u0906\u092a \u0932\u0902\u0918\u0928 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/p> <p>\u0915\u094b\u0908 \u0938\u0939\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0928\u0939\u0940\u0902 \u0939\u0948, \u0907\u0938\u0947 \u091b\u0921\u093c\u0940 \u092c\u0928\u093e\u0928\u0947 \u0915\u0940 \u0915\u0941\u0902\u091c\u0940 \u0907\u0938\u0947 \u0938\u0941\u0916\u0926 \u092c\u0928\u093e \u0930\u0939\u0940 \u0939\u0948 \u0907\u0938\u0932\u093f\u090f \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u0947 \u0932\u093f\u090f \u0915\u0943\u0924\u091c\u094d\u091e \u092e\u0939\u0938\u0942\u0938 \u0928 \u0915\u0930\u0947\u0902, \u091c\u092c \u092d\u0940 \u0906\u092a \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938\u0947 \u092e\u093f\u0932\u093e\u090f\u0902!<\/p> <h3 class=\"wp-block-heading\">\u0915\u094d\u092f\u093e \u0906\u092a \u0939\u0930 \u0926\u093f\u0928 \u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/h3> <p><em>Technically<\/em>\u0939\u093e\u0901\u0964 \u0914\u0930 \u0907\u0938 Covid-19 \u092a\u094d\u0930\u0915\u094b\u092a \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0935\u093f\u0936\u0947\u0937 \u0930\u0942\u092a \u0938\u0947 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0932\u093f\u090f \u0915\u094b\u0908 \u092c\u0941\u0930\u0940 \u092c\u093e\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 (\u091c\u092c \u0924\u0915 \u0935\u0947 \u0905\u091a\u094d\u091b\u0947 \u0914\u0930 \u0935\u093f\u0935\u093f\u0927 \u0939\u0948\u0902) \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0928\u0939\u0940\u0902 \u0939\u0948 \u0915\u093f \u0939\u092e \u0926\u0948\u0928\u093f\u0915 \u092a\u0930 \u0905\u092a\u0928\u0947 10,000 \u0915\u0926\u092e \u0939\u093f\u091f 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\u0920\u0940\u0915 \u0938\u0947 \u0926\u0947\u0916\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u0928\u0939\u0940\u0902 \u0939\u0948-\u0914\u0930 \u0924\u0941\u0902\u0939\u0947\u0902 \u092a\u0924\u093e \u0939\u0948 \u0915\u093f \u0939\u092e \u0938\u092c \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0939\u0948 \u0915\u093f at&nbsp;<em>WH.<\/em><\/p> <p><em>&#8216;<\/em>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u0924\u0940\u0928 \u092a\u0942\u0930\u094d\u0923 \u0936\u0930\u0940\u0930 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0926\u0947\u0924\u093e \u0939\u0948 \u0914\u0930 \u092c\u0940\u091a \u092e\u0947\u0902 \u0920\u0940\u0915 \u0939\u094b \u0964 \u091c\u093f\u0935\u0924\u094b\u0935\u093f\u0915 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902, \u0938\u0939\u0940 \u0922\u0902\u0917 \u0938\u0947 \u0915\u093e\u092e \u0915\u0930\u0928\u093e (\u0914\u0930 \u0907\u0938\u0947 \u0905\u0924\u093f \u0915\u0930\u0928\u093e \u0928\u0939\u0940\u0902!) \u091a\u094b\u091f \u0915\u0940 \u0938\u0902\u092d\u093e\u0935\u0928\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964<\/p> <p>\u0915\u094b\u091a \u091c\u0948\u0915\u094d\u0938\u0928 \u0907\u0938\u0938\u0947 \u0938\u0939\u092e\u0924 \u0939\u0948\u0902, &#8216; \u0906\u092a \u0915\u0947\u0935\u0932 \u092c\u0947\u0939\u0924\u0930, \u092e\u091c\u092c\u0942\u0924 \u0914\u0930 \u092a\u094d\u0930\u0917\u0924\u093f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u0947 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0924\u093e \u0939\u0948 \u0964 &#8216; \u0905\u0917\u0930 \u0906\u092a \u0915\u092d\u0940 \u0906\u0930\u093e\u092e \u0928\u0939\u0940\u0902 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0920\u0940\u0915 \u0939\u094b\u0928\u0947 \u0915\u093e \u092e\u094c\u0915\u093e \u0928\u0939\u0940\u0902 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092c\u0926\u0932\u0947 \u092e\u0947\u0902 \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0914\u0930, \u092f\u093e\u0926 \u0930\u0916\u0947\u0902, \u0935\u0939\u093e\u0902 \u0915\u094b\u0908 \u090f\u0915 \u092f\u094b\u091c\u0928\u093e \u0938\u092d\u0940 \u092b\u093f\u091f \u092c\u0948\u0920\u0924\u093e \u0939\u0948 \u091c\u092c \u092f\u0939 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948: &#8216; \u0906\u092a \u092a\u0924\u093e \u0932\u0917\u093e\u0928\u0947 \u0915\u0940 \u0915\u094d\u092f\u093e \u0906\u092a \u0914\u0930 \u0906\u092a\u0915\u0940 \u091c\u0940\u0935\u0928 \u0936\u0948\u0932\u0940 \u0915\u0947 \u0932\u093f\u090f \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 &#8216; \u0935\u0947 \u0915\u0939\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p> <p>\u0924\u094b \u091c\u092c \u0906\u092a \u0914\u0930 nbsp;<em>could<\/em>&nbsp;power \u092a\u0930 \u0914\u0930 \u0939\u0930 \u090f\u0915 \u0926\u093f\u0928 \u092c\u093e\u0939\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u092f\u0939 \u0936\u093e\u092f\u0926 \u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902 \u090f\u0915 \u091f\u093f\u0915\u093e\u090a \u092b\u093f\u091f\u0928\u0947\u0938 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092c\u0928\u093e\u0928\u0947 \u092f\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0938\u0902\u0930\u091a\u0928\u093e \u0915\u094b \u092c\u0926\u0932\u0928\u0947 \u0915\u0947 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u092e\u093e\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u0928\u0941\u0915\u0942\u0932 \u0928\u0939\u0940\u0902 \u0939\u0948-\u0915\u093f \u0906\u0930\u093e\u092e, \u092a\u0930\u093f\u0936\u094d\u0930\u092e \u0914\u0930 \u092a\u094b\u0937\u0923 \u0915\u0947 \u092c\u0940\u091a \u0938\u0939\u0940 \u0938\u0902\u0924\u0941\u0932\u0928 \u0916\u094b\u091c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0928\u0940\u091a\u0947 \u0906\u0924\u093e \u0939\u0948 \u0964 \u0924\u0925\u094d\u092f\u094b\u0902!<\/p> <h3 class=\"wp-block-heading\">\u0915\u0948\u0932\u093f\u0938\u094d\u0925\u0947\u0928\u093f\u0915\u094d\u0938 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0915\u094d\u092f\u093e \u092a\u0939\u0928\u0928\u093e \u091a\u093e\u0939\u093f\u090f?<\/h3> <p>\u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u092a\u094d\u0930\u0915\u0943\u0924\u093f \u0915\u0940, \u0924\u0941\u092e \u0936\u093e\u092f\u0926 \u090f\u0915 \u092c\u093e\u0932\u0915 \u092a\u0938\u0940\u0928\u0947 \u0938\u0947 \u0924\u0930 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964 \u0915\u094d\u092f\u093e \u0939\u092e \u0915\u0941\u091b \u0939\u0932\u094d\u0915\u0947 \u0915\u0938\u0930\u0924 \u0932\u0947\u0917\u093f\u0902\u0917 \u0915\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0936\u093e\u0902\u0924 \u0914\u0930 \u0938\u0939\u093e\u092f\u0915 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0938\u093e\u0902\u0938 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0926\u093f\u0932 \u0915\u094b \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0924\u0947 \u0939\u0941\u090f \u0915\u0941\u091b \u0936\u0940\u0932 \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902?<\/p> ","protected":false},"excerpt":{"rendered":"<p>Calisthenics: \u092f\u0926\u093f \u0906\u092a \u091c\u0940\u0935\u093f\u0924 \u0928\u0939\u0940\u0902 \u0925\u0947 \u091c\u092c \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092f\u0942\u0928\u093e\u0928\u093f\u092f\u094b\u0902 \u0925\u0947, \u0909\u0930\u094d\u092b \u0969\u0968\u096c \u0908\u0938\u093e \u092a\u0942\u0930\u094d\u0935, \u0939\u092e \u0906\u092a\u0915\u094b \u0907\u0938 \u0935\u093f\u0936\u0947\u0937 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0935\u093f\u0927\u093f [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":7138,"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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