{"id":9821,"date":"2023-12-26T16:56:12","date_gmt":"2023-12-26T16:56:12","guid":{"rendered":"https:\/\/fitolympia.com\/?p=9821"},"modified":"2023-12-26T16:56:18","modified_gmt":"2023-12-26T16:56:18","slug":"9-must-try-chest-exercises-for-building-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/9-must-try-chest-exercises-for-building-muscle\/","title":{"rendered":"9 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u091b\u093e\u0924\u0940 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f"},"content":{"rendered":"<\/p>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/assets.gqindia.com\/photos\/5cdc1aa562fe406965840843\/master\/pass\/how-to-lose-weight-burn-belly-fat-7-minutes-866x487.jpg\" alt=\"\" \/><\/figure>\n<p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0909\u0928 \u0939\u0924\u094d\u092f\u093e\u0930\u093e \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0926\u0947\u0916 \u0939\u094b \u0930\u0939\u0940 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u0964 \u091c\u0902\u0915 \u092b\u0942\u0921 \u0915\u093f\u0924\u0928\u093e \u092d\u0940 \u0906\u0915\u0930\u094d\u0937\u0915 \u0928 \u0939\u094b, \u0906\u092a\u0915\u094b \u091c\u093f\u0924\u0928\u093e \u0939\u094b \u0938\u0915\u0947 \u0907\u0938\u0938\u0947 \u092c\u091a\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0915\u0941\u091b \u092d\u0940 \u0928\u0939\u0940\u0902 \u0905\u092a\u0928\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u091c\u093f\u0938 \u0924\u0930\u0939 \u0938\u0947 \u091c\u0902\u0915 \u092b\u0942\u0921 \u0915\u0930\u0924\u093e \u0939\u0948 \u092c\u0930\u094d\u092c\u093e\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u091b\u093e\u0924\u0940 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0942\u0930\u094d\u0924\u093f\u0915\u0932\u093e \u0914\u0930 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u094b \u092a\u0930\u093f\u092d\u093e\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0906\u092a \u0905\u091a\u094d\u091b\u093e \u0926\u0947\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u0924\u094d\u092e\u0935\u093f\u0936\u094d\u0935\u093e\u0938 \u0926\u0947\u0964 \u0905\u092a\u0928\u0947 \u0926\u0947\u0916\u094b \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0938\u093e\u0925, \u0907\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0905\u091a\u094d\u091b\u0940 \u0924\u0930\u0939 \u0938\u0947 \u0905\u092a\u0928\u0947 \u092e\u0942\u0921 \u0909\u0920\u093e! \u091b\u093e\u0924\u0940 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0936\u0930\u0940\u0930 \u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u093e, \u091c\u093f\u0938\u0947 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092a\u0947\u0915\u094d\u0938 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u092c\u0921\u093c\u0940 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0902\u0964 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0905\u0928\u094d\u092f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u091f\u094d\u0930\u0948\u092a\u0947\u091c\u093c\u093f\u092f\u0938, \u0915\u0902\u0927\u0947 \u0914\u0930 \u0932\u0948\u091f\u093f\u0938\u093f\u092e\u0938 \u0921\u094b\u0930\u0938\u0940 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925, \u0906\u092a\u0915\u094b \u0907\u0928 \u092a\u0930 \u092d\u0940 \u0915\u093e\u092e \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/p>\n<h2>9 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0905\u092d\u094d\u092f\u093e\u0938<\/h2>\n<h3>#1 \u0938\u094d\u091f\u094d\u0930\u0947\u091f \u0906\u0930\u094d\u092e \u092a\u094d\u0932\u0948\u0902\u0915<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16757\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/straight-arm-plank.jpg\" alt=\"straight arm plank\" \/><\/figure>\n<p>\u091b\u093e\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915, \u0938\u0940\u0927\u0947 \u0939\u093e\u0925 \u0924\u0916\u094d\u0924\u0947 \u092a\u0942\u0930\u0947 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948\u0964 \u0907\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0947 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\u092f\u0939 \u090f\u0915 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0924\u0930\u0939 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0907\u0938\u0932\u093f\u090f, \u0906\u092a \u092a\u094d\u0932\u0948\u0902\u0915 \u092a\u094b\u091c\u0940\u0936\u0928 \u0915\u094b \u0932\u0917\u092d\u0917 10-15 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0907\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0947 \u0938\u093e\u0925 \u0938\u0939\u091c \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0907\u0938\u0947 30-60 \u0938\u0947\u0915\u0902\u0921 \u0924\u0915 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0906\u092a \u0907\u0938\u0915\u0947 \u0938\u093e\u0925 \u0915\u093f\u0924\u0928\u0947 \u0938\u0939\u091c \u0939\u0948\u0902, \u0907\u0938 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948, \u0906\u092a \u0915\u0908 \u0938\u0947\u091f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, 10-15 \u0938\u0947\u0915\u0902\u0921 \u0915\u0947 \u0926\u094b \u0938\u0947\u091f \u0905\u091a\u094d\u091b\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0924\u0916\u094d\u0924\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0947 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0930\u0940\u0922\u093c \u0915\u0940 \u0939\u0921\u094d\u0921\u0940 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u092e\u0941\u0926\u094d\u0930\u093e \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>#2 \u091b\u093e\u0924\u0940 \u092e\u0915\u094d\u0916\u0940<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16758\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/chest-fly.jpg\" alt=\"chest fly\" \/><\/figure>\n<p>\u092f\u0939 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948 \u0964 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091b\u093e\u0924\u0940 \u0915\u094b \u092a\u0930\u093f\u092d\u093e\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0924\u0928\u093e\u0935 \u092a\u0948\u0926\u093e 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\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0915\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0906\u092a \u0907\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0938\u0947 \u0938\u0939\u091c \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u0905\u092a\u0928\u0940 \u0938\u0941\u0935\u093f\u0927\u093e \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u091b\u093e\u0924\u0940 \u092e\u0915\u094d\u0916\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u0914\u0930 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u092a\u0942\u0930\u094d\u0935\u0915\u093e\u0932 \u0915\u0947 \u0921\u0947\u0932\u094d\u091f\u094b\u0907\u0921\u094d\u0938 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>#3 \u0915\u0947\u092c\u0932 \u092b\u094d\u0932\u093e\u0908<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16759\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/cable-fly.jpg\" alt=\"cable fly\" \/><\/figure>\n<p>\u0915\u0947\u092c\u0932 \u092b\u094d\u0932\u093e\u0908 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u092a\u0930\u093f\u092d\u093e\u0937\u093e \u0914\u0930 \u0935\u0943\u0926\u094d\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0914\u0930 \u091c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0938\u0940\u0928\u0947 \u0915\u0938\u0930\u0924 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091c\u094b\u0921\u093c\u0928\u0947 \u0938\u0947 \u0906\u092a\u0915\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u090f\u0915 \u0928\u0908 \u0909\u0924\u094d\u0924\u0947\u091c\u0928\u093e \u092e\u093f\u0932\u0947\u0917\u0940\u0964 \u0926\u094b \u0930\u092c \u092e\u093e\u0930\u0928\u0947 \u0915\u0947 \u0939\u0948\u0902\u0921\u0932 \u0932\u0947\u0902 \u0914\u0930 \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0947\u092c\u0932-\u0915\u094d\u0930\u0949\u0938\u0913\u0935\u0930 \u0938\u094d\u091f\u0947\u0936\u0928 \u0915\u0947 \u0909\u091a\u094d\u091a \u091a\u0930\u0916\u0940 \u0915\u0947\u092c\u0932 \u0938\u0947 \u0938\u0902\u0932\u0917\u094d\u0928 \u0915\u0930\u0947\u0902\u0964 \u0938\u094d\u091f\u0947\u0936\u0928 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 \u0916\u0921\u093c\u0947 \u0939\u094b \u091c\u093e\u0913 \u0914\u0930 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0939\u093e\u0925 \u092e\u0947\u0902 \u090f\u0915 \u0930\u092c \u092e\u091a\u093e\u0915\u0930 \u0938\u0902\u092d\u093e\u0932 \u0932\u0947 \u0932\u094b\u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u092b\u0948\u0932\u093e\u090f \u0930\u0916\u0947\u0902 \u0932\u0947\u0915\u093f\u0928 \u0925\u094b\u0921\u093c\u093e \u091d\u0941\u0915\u0940 \u0939\u0941\u0908 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902\u0964 \u0905\u092a\u0928\u0947 \u0915\u0942\u0932\u094d\u0939\u094b\u0902 \u092a\u0930 \u0925\u094b\u0921\u093c\u093e \u0906\u0917\u0947 \u091d\u0941\u0915 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092c\u0926\u0932\u0947 \u092c\u093f\u0928\u093e, \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0932\u093e\u090f\u0902\u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0932\u094c\u091f\u0947\u0902\u0964 \u0939\u0932\u094d\u0915\u0947 \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 12-15 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u092c\u0932 \u092b\u094d\u0932\u093e\u0908 \u0915\u0940 \u091c\u093e \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0938\u093e\u0925 \u0906\u0930\u093e\u092e \u0938\u0947 \u092e\u093f\u0932 \u091c\u093e\u090f, \u0924\u094b \u0924\u0926\u0928\u0941\u0938\u093e\u0930 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u090f\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0915\u0947\u092c\u0932 \u092b\u094d\u0932\u093e\u0908 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u090a\u092a\u0930\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092e\u0947\u0902 \u0932\u0917\u093e\u0924\u093e\u0930 \u0924\u0928\u093e\u0935 \u092a\u0948\u0926\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948, \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0909\u0924\u094d\u0924\u0947\u091c\u093f\u0924 \u0915\u0930\u0924\u0940 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\u092a\u0930 \u0925\u094b\u0921\u093c\u093e \u0906\u0917\u0947 \u091d\u0941\u0915 \u091c\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0915\u094b \u092c\u0926\u0932\u0947 \u092c\u093f\u0928\u093e, \u091b\u093e\u0924\u0940 \u0915\u0947 \u0938\u093e\u092e\u0928\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0939\u094b\u0902 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u0932\u093e\u090f\u0902\u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0932\u094c\u091f\u0947\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u092c\u0948\u0902\u0921 \u091b\u093e\u0924\u0940 \u092e\u0915\u094d\u0916\u0940 \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u094b \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948\u0964<\/p>\n<h3>#5 \u0921\u0902\u092c\u0947\u0932 \u092b\u094d\u0932\u094b\u0930 \u092a\u094d\u0930\u0947\u0938<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16760\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/dumbbell-press.jpg\" alt=\"dumbbell floor press\" \/><\/figure>\n<p>\u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u092c\u0947\u0902\u091a \u0928\u0939\u0940\u0902 \u0939\u0948 \u0924\u094b \u0906\u092a\u0915\u094b \u091a\u093f\u0902\u0924\u093e \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0964 \u0906\u092a \u092b\u0930\u094d\u0936 \u092a\u0930 \u092d\u0940 \u0921\u092e\u094d\u092c\u0932 \u092a\u094d\u0930\u0947\u0938 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0906\u0938\u093e\u0928 \u0918\u0930 \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915 \u0939\u0948\u0964 \u0906\u092a \u0938\u092d\u0940 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940 \u0921\u092e\u094d\u092c\u0932 \u0915\u0940 \u090f\u0915 \u091c\u094b\u0921\u093c\u0940 \u0939\u0948\u0964 \u0907\u0938 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u092b\u0930\u094d\u0936 \u092a\u0930 \u0935\u093e\u092a\u0938 \u0930\u0916\u0928\u093e\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u0947 \u092a\u0948\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u092b\u094d\u0932\u0948\u091f \u0939\u0948\u0902\u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0939\u093e\u0925 \u092e\u0947\u0902 \u0921\u092e\u094d\u092c\u0932 \u092a\u0915\u0921\u093c\u094b \u0914\u0930 \u091b\u093e\u0924\u0940 \u0915\u0947 \u090a\u092a\u0930 \u0907\u0938\u0947 \u092a\u0915\u0921\u093c\u094b\u0964 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u094b \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u094b\u0923 \u092a\u0930 \u0930\u0916\u0947\u0902\u0964 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u091d\u0941\u0915\u093e\u0915\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0921\u092e\u094d\u092c\u0932\u094d\u0938 \u0915\u094b \u0915\u092e \u0915\u0930\u0947\u0902\u0964 \u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0915\u094b\u0939\u0928\u0940 \u092b\u0930\u094d\u0936 \u0915\u094b \u091b\u0942\u0924\u0940 \u0939\u0948, \u0924\u094b \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0928\u093f\u091a\u094b\u0921\u093c\u0915\u0930 \u0921\u092e\u094d\u092c\u0932\u094d\u0938 \u0915\u094b \u0926\u092c\u093e\u090f\u0902\u0964 \u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u0939\u0932\u094d\u0915\u0947 \u0935\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925 \u090f\u0915 \u0938\u0947\u091f \u092e\u0947\u0902 15-20 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u091c\u0948\u0938\u0947-\u091c\u0948\u0938\u0947 \u0906\u092a \u0907\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0938\u0947 \u0938\u0939\u091c \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902, \u0906\u092a \u0909\u0938\u0940 \u0939\u093f\u0938\u093e\u092c \u0938\u0947 \u0935\u091c\u0928 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u0921\u092e\u094d\u092c\u0932 \u092b\u094d\u0932\u094b\u0930 \u092a\u094d\u0930\u0947\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0915\u0902\u0927\u0947 \u0915\u0947 \u091c\u094b\u0921\u093c\u094b\u0902 \u092a\u0930 \u0930\u0916\u0947 \u0924\u0928\u093e\u0935 \u0915\u0940 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>#6 \u092a\u094d\u0932\u093e\u0908\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u092a\u0941\u0936\u0905\u092a<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16761\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/up-pushup.jpg\" alt=\"Plyometric Pushup\" \/><\/figure>\n<p>\u092a\u0941\u0936-\u0905\u092a \u0915\u0908 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0906\u0938\u093e\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u0924\u0930\u0939 \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948, \u0932\u0947\u0915\u093f\u0928 \u092a\u094d\u0932\u094b\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u092a\u0941\u0936-\u0905\u092a \u0928\u0939\u0940\u0902 \u0939\u0948\u0902\u0964 \u092a\u094d\u0932\u093e\u0908\u0913\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u092a\u0941\u0936-\u0905\u092a-\u091c\u093f\u0938\u0947 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u092f\u093e 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\u0906\u092a \u090f\u0915 \u0938\u0947\u091f \u092e\u0947\u0902 5-6 \u092a\u094d\u0932\u093e\u0908\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u092a\u0941\u0936\u0905\u092a\u094d\u0938 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u092a\u094d\u0932\u093f\u092f\u094b\u092e\u0947\u091f\u094d\u0930\u093f\u0915 \u092a\u0941\u0936 \u0905\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947, \u0924\u093e\u0915\u0924 \u0914\u0930 \u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u094b\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u0915\u094b \u092d\u0940 \u092c\u0922\u093c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>#7 \u0928\u093f\u0932\u0902\u092c\u0928 \u092a\u0941\u0936-\u0905\u092a<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16763\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/suspension-push-up.jpg\" alt=\"Suspension Push-up\" \/><\/figure>\n<p>\u0928\u093f\u0932\u0902\u092c\u0928 \u092a\u0941\u0936-\u0905\u092a \u0915\u093e \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u091c\u092e\u0940\u0928 \u092a\u0930 \u092a\u0941\u0936\u0905\u092a \u0915\u0930\u0928\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u0906\u092a\u0915\u0947 \u0915\u094b\u0930 \u0914\u0930 \u091b\u093e\u0924\u0940 \u0915\u094b \u0915\u0920\u093f\u0928 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0947 \u092a\u0941\u0936\u0905\u092a \u094d\u0938 \u091f\u0940\u0906\u0930\u090f\u0915\u094d\u0938 \u0938\u094d\u091f\u094d\u0930\u0948\u092a\u094d\u0938 \u0915\u093e \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u0930 \u0918\u0930 \u092a\u0930 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0926\u094b\u0928\u094b\u0902 \u0939\u093e\u0925\u094b\u0902 \u092e\u0947\u0902 TRX \u092a\u091f\u094d\u091f\u093e \u0915\u0947 \u0939\u0948\u0902\u0921\u0932 \u092a\u0915\u0921\u093c\u094b\u0964 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092b\u0930\u094d\u0936 \u0938\u0947 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u094b\u0923 \u092a\u0930 \u0930\u0916\u0947\u0902 \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u0940\u0927\u0947 \u0914\u0930 \u0915\u0902\u0927\u0947 \u0915\u0940 \u091a\u094c\u0921\u093c\u093e\u0908 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0926\u0942\u0930\u0940 \u0938\u0947 \u0925\u094b\u0921\u093c\u093e \u091a\u094c\u0921\u093c\u093e \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0906\u092a\u0915\u0947 \u0938\u093f\u0930 \u0938\u0947 \u092a\u0948\u0930 \u0924\u0915 \u090f\u0915 \u0938\u0940\u0927\u0940 \u0930\u0947\u0916\u093e \u092e\u0947\u0902 \u0939\u0948\u0964 \u0905\u092a\u0928\u0947 \u0915\u094b\u0930 \u0915\u094b \u0938\u0902\u092d\u093e\u0932\u094b \u0914\u0930 \u0915\u094b\u0939\u0928\u0940 \u0915\u094b \u091d\u0941\u0915\u093e\u0915\u0930 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u091b\u093e\u0924\u0940 \u0915\u094b \u092b\u0930\u094d\u0936 \u0915\u0940 \u0913\u0930 \u0915\u092e \u0915\u0930\u0947\u0902\u0964 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u0924\u0915 \u0935\u093e\u092a\u0938 \u0926\u092c\u093e \u0926\u0947\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u092f\u0939 \u0905\u092d\u094d\u092f\u093e\u0938 \u092a\u093e\u0930\u0902\u092a\u0930\u093f\u0915 \u092a\u0941\u0936\u0905\u092a\u094d\u0938 \u0915\u093e \u090f\u0915 \u0909\u0928\u094d\u0928\u0924 \u0938\u0902\u0938\u094d\u0915\u0930\u0923 \u0939\u0948\u0964 \u092f\u0939 \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0936\u0930\u0940\u0930 \u0915\u0947 \u092e\u0942\u0932 \u0938\u0902\u0932\u0917\u094d\u0928 \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u0915\u094b\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u0964<\/p>\n<h3>#8 \u091d\u0941\u0915\u093e \u0921\u092e\u094d\u092c\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16764\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/incline-bench-press.jpg\" alt=\"Incline Dumbbell Bench Press\" \/><\/figure>\n<p>\u091b\u093e\u0924\u0940 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u092e\u0947\u0902 \u0938\u0947 \u090f\u0915, \u091d\u0941\u0915\u093e\u0928\u0947 \u0921\u092e\u094d\u092c\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938, \u092a\u0942\u0930\u094d\u0935\u0915\u093e\u0932 \u0921\u0947\u0932\u094d\u091f\u0949\u092f\u0921\u094d\u0938 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u090a\u092a\u0930\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u0930 \u0930\u0916\u0928\u093e \u091c\u094b 45 \u0921\u093f\u0917\u094d\u0930\u0940 \u0915\u0947 \u0915\u094b\u0923 \u092a\u0930 \u091d\u0941\u0915\u093e \u0939\u0941\u0906 \u0939\u0948\u0964 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0915\u093f\u0928\u093e\u0930\u0947 \u0938\u0947 \u0921\u092e\u094d\u092c\u0932 \u092a\u0915\u0921\u093c\u094b\u0964 \u0906\u092a\u0915\u0947 \u092a\u0948\u0930 \u092b\u0930\u094d\u0936 \u092a\u0930 \u0938\u092a\u093e\u091f \u0939\u094b\u0928\u0947 \u091a\u093e\u0939\u093f\u090f\u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u091a\u093e\u092a \u0938\u0947 \u092c\u091a\u0947\u0902 \u0914\u0930 \u0915\u094b\u0930 \u0915\u094b \u0924\u0902\u0917 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u0921\u092e\u094d\u092c\u0932 \u0915\u094b \u0926\u092c\u093e\u090f\u0902 \u0914\u0930 \u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0947 \u0915\u0902\u0927\u094b\u0902 \u0915\u0947 \u090a\u092a\u0930 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902\u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0921\u092e\u094d\u092c\u0932\u094d\u0938 \u0915\u094b \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0915\u092e \u0915\u0930\u0947\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u091d\u0941\u0915\u093e\u090a \u0921\u092e\u094d\u092c\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u090a\u092a\u0930\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948\u0964<\/p>\n<h3>#9 \u0917\u093f\u0930\u093e\u0935\u091f \u0921\u0902\u092c\u0947\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/h3>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-16765\" src=\"https:\/\/www.healthifyme.com\/blog\/wp-content\/uploads\/2020\/11\/decline-pushup.jpg\" alt=\"Decline Dumbbell Bench Press\" \/><\/figure>\n<p>\u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u092a\u0915\u0940 \u0928\u093f\u091a\u0932\u0940 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u0917\u093f\u0930\u093e\u0935\u091f \u0921\u092e\u094d\u092c\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0915\u0947 \u0932\u093f\u090f \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u092a\u0930 \u0932\u0947\u091f \u091c\u093e\u0913 \u0964 \u092a\u0948\u0930 \u0915\u0947 \u0938\u092e\u0930\u094d\u0925\u0928 \u0915\u0947 \u0928\u0940\u091a\u0947 \u0905\u092a\u0928\u0947 \u092a\u0948\u0930\u094b\u0902 \u0915\u094b \u0932\u0949\u0915 \u0915\u0930\u0947\u0902\u0964 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u0915\u093f\u0928\u093e\u0930\u0947 \u0938\u0947 \u0921\u092e\u094d\u092c\u0932 \u092a\u0915\u0921\u093c\u094b\u0964 \u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u091a\u093e\u092a \u0938\u0947 \u092c\u091a\u0947\u0902 \u0914\u0930 \u0915\u094b\u0930 \u0915\u094b \u0924\u0902\u0917 \u0930\u0916\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0947\u0902\u0964 \u0921\u092e\u094d\u092c\u0932 \u0915\u094b \u0926\u092c\u093e\u090f\u0902 \u0914\u0930 \u0938\u0940\u0927\u0947 \u0905\u092a\u0928\u0940 \u091b\u093e\u0924\u0940 \u0915\u0947 \u090a\u092a\u0930 \u092c\u0902\u0926 \u0915\u0930\u0947\u0902\u0964 \u0927\u0940\u0930\u0947-\u0927\u0940\u0930\u0947 \u0921\u092e\u094d\u092c\u0932\u094d\u0938 \u0915\u094b \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0915\u092e \u0915\u0930\u0947\u0902\u0964<\/p>\n<p><strong>\u0932\u093e\u092d:<\/strong>\u00a0\u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u093f\u091a\u0932\u0947 \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u092a\u0930 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u0942\u0930\u094d\u0935\u0915\u093e\u0932 \u0921\u0947\u0932\u094d\u091f\u0949\u092f\u0921 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0915\u094b \u092d\u0940 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/p>\n<h2>\u0938\u093e\u0930\u093e\u0902\u0936<\/h2>\n<p>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u0947 \u0932\u093f\u090f \u0907\u0928 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u094b \u091c\u094b\u0921\u093c\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0915\u093f\u0924\u0928\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0932\u0947 \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948 \u0915\u0947 \u0938\u093e\u0925 \u091a\u0932\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092f\u0926\u093f \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u0927\u0915\u094d\u0915\u093e \u0926\u0947\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u091a\u094b\u091f\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0916\u0924\u094d\u092e \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939 \u092a\u0924\u093e \u0932\u0917\u093e\u090f\u0902 \u0915\u093f \u0915\u094c\u0928 \u0938\u093e \u091b\u093e\u0924\u0940 \u0905\u092d\u094d\u092f\u093e\u0938 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0907\u0938\u094d\u0924\u0947\u092e\u093e\u0932 \u0915\u093f\u092f\u093e \u091c\u093e \u0930\u0939\u093e \u0936\u0941\u0930\u0942, \u0906\u092a \u0927\u0940\u0930\u0947 \u0938\u0947 \u0935\u091c\u0928 \u0914\u0930 \u0938\u0947\u091f \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u0906\u092a \u0915\u0930\u0924\u0947 \u0939\u0948 \u092c\u0922\u093c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0932\u0947\u0915\u093f\u0928 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0947\u0902 \u0915\u093f \u0906\u092a \u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u0905\u0927\u093f\u0915 \u0928\u093f\u0930\u094d\u0926\u0947\u0936\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f, \u0939\u0947\u0932\u094d\u0925\u093f\u092b\u093e\u0908 \u0938\u094d\u091f\u0942\u0921\u093f\u092f\u094b \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930\u0947\u0902\u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u0928\u093f\u092f\u092e\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0914\u0930 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u094b \u092c\u0928\u093e\u090f \u0930\u0916\u0928\u0947 \u0915\u0947 \u0909\u0928 \u0939\u0924\u094d\u092f\u093e\u0930\u093e \u091b\u093e\u0924\u0940 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0926\u0947\u0916 \u0939\u094b 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