{"id":19876,"date":"2026-05-05T09:33:27","date_gmt":"2026-05-05T09:33:27","guid":{"rendered":"https:\/\/nutrifitnessclinic.com\/?p=19876"},"modified":"2026-05-05T09:33:27","modified_gmt":"2026-05-05T09:33:27","slug":"%d8%a3%d8%b3%d8%a8%d8%a7%d8%a8-%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"https:\/\/nutrifitnessclinic.com\/ar\/%d8%a3%d8%b3%d8%a8%d8%a7%d8%a8-%d8%ab%d8%a8%d8%a7%d8%aa-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/","title":{"rendered":"\u0623\u0633\u0628\u0627\u0628 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646: \u0643\u064a\u0641 \u062a\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627 \u0628\u064010 \u062e\u0637\u0648\u0627\u062a\u061f"},"content":{"rendered":"

\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0644\u064a \u0628\u062a\u0648\u0627\u062c\u0647 \u0623\u064a \u062d\u062f \u0628\u064a\u062d\u0627\u0648\u0644 \u064a\u062e\u0633\u060c \u0648\u0628\u064a\u064a\u062c\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062f\u0647 \u0628\u064a\u0643\u0648\u0646 \u0645\u062d\u0628\u0637 \u062c\u062f\u064b\u0627. \u0644\u0643\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0625\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0645\u0634 \u0645\u0639\u0646\u0627\u0647 \u0641\u0634\u0644\u060c \u0628\u0644 \u0647\u0648 \u0645\u0631\u062d\u0644\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0641\u064a \u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u062e\u0633\u064a\u0633. \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0644 \u062f\u0647\u060c \u0647\u0646\u062a\u0643\u0644\u0645 \u0639\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629 \u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0625\u0632\u0627\u064a \u062a\u0642\u062f\u0631 \u062a\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627 \u0628\u062e\u0637\u0648\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0631\u062c\u0639 \u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u062a\u0627\u0646\u064a.<\/p>\n

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\u0645\u0627 \u0647\u0648 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 (Weight Plateau)\u061f<\/strong><\/span><\/h2>\n

\u062a\u0639\u0631\u064a\u0641 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646<\/strong><\/span><\/h3>\n

\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0647\u0648 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a \u0628\u064a\u062a\u0648\u0642\u0641 \u0641\u064a\u0647\u0627 \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646 \u0631\u063a\u0645 \u0627\u0644\u062a\u0632\u0627\u0645\u0643 \u0628\u0646\u0641\u0633 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0628\u0645\u0639\u0646\u0649 \u0625\u0646\u0643 \u0645\u0645\u0643\u0646 \u062a\u0643\u0648\u0646 \u0628\u062a\u0627\u0643\u0644 \u0635\u062d \u0648\u0628\u062a\u062a\u0645\u0631\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0644\u0643\u0646 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u064a\u0641\u0636\u0644 \u062b\u0627\u0628\u062a \u0644\u0641\u062a\u0631\u0629 \u0628\u062f\u0648\u0646 \u0623\u064a \u062a\u063a\u064a\u064a\u0631 \u0645\u0644\u062d\u0648\u0638. \u0648\u062f\u0647 \u0628\u064a\u062d\u0635\u0644 \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u0633\u0628\u0628 \u062a\u0623\u0642\u0644\u0645 \u0627\u0644\u062c\u0633\u0645 \u0645\u0639 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u062f\u064a\u062f \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a.<\/p>\n

\u0645\u062a\u0649 \u064a\u062d\u062f\u062b \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646\u061f<\/strong><\/span><\/h3>\n

\u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u063a\u0627\u0644\u0628\u064b\u0627 \u0628\u064a\u0638\u0647\u0631 \u0628\u0639\u062f \u0641\u062a\u0631\u0629 \u0645\u0646 \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0631\u062c\u064a\u0645\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0628\u0639\u062f \u0645\u0627 \u0627\u0644\u062c\u0633\u0645 \u064a\u0641\u0642\u062f \u062c\u0632\u0621 \u0645\u0646 \u0648\u0632\u0646\u0647. \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u064a\u0643\u0648\u0646 \u0627\u0644\u0646\u0632\u0648\u0644 \u0633\u0631\u064a\u0639\u060c \u0644\u0643\u0646 \u0628\u0639\u062f \u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0648 \u0634\u0647\u0648\u0631\u060c \u0627\u0644\u062c\u0633\u0645 \u0628\u064a\u0628\u062f\u0623 \u064a\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0623\u0642\u0644\u060c \u0648\u062f\u0647 \u064a\u0624\u062f\u064a \u0644\u062a\u0628\u0627\u0637\u0624 \u0623\u0648 \u062a\u0648\u0642\u0641 \u0627\u0644\u0646\u0632\u0648\u0644. \u0643\u0645\u0627\u0646 \u0645\u0645\u0643\u0646 \u064a\u062d\u0635\u0644 \u0641\u064a \u0623\u064a \u0645\u0631\u062d\u0644\u0629 \u0644\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0642\u0649 \u062b\u0627\u0628\u062a \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0628\u062f\u0648\u0646 \u062a\u063a\u064a\u064a\u0631.<\/p>\n

\u0647\u0644 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0637\u0628\u064a\u0639\u064a\u061f<\/strong><\/span><\/h3>\n

\u0623\u064a\u0648\u0647\u060c \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0637\u0628\u064a\u0639\u064a \u062c\u062f\u064b\u0627 \u0648\u0645\u0634 \u0645\u0639\u0646\u0627\u0647 \u0625\u0646\u0643 \u0641\u0634\u0644\u062a. \u0628\u0627\u0644\u0639\u0643\u0633\u060c \u062f\u0647 \u062f\u0644\u064a\u0644 \u0625\u0646 \u062c\u0633\u0645\u0643 \u0628\u064a\u062d\u0627\u0648\u0644 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0647. \u0627\u0644\u062c\u0633\u0645 \u0645\u0635\u0645\u0645 \u0625\u0646\u0647 \u064a\u0642\u0627\u0648\u0645 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062f\u0647 \u0628\u064a\u062e\u0644\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062b\u0628\u0627\u062a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0623\u064a \u0631\u062d\u0644\u0629 \u062a\u062e\u0633\u064a\u0633. \u0627\u0644\u0645\u0647\u0645 \u0647\u0648 \u0625\u0646\u0643 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u062f\u064a \u0628\u0630\u0643\u0627\u0621 \u0648\u062a\u063a\u064a\u0651\u0631 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u062a\u0643 \u0639\u0634\u0627\u0646 \u062a\u0643\u0645\u0644 \u062a\u0642\u062f\u0645.<\/p>\n

\u0625\u0642\u0631\u0623 \u0623\u064a\u0636\u0627\u064b: \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646<\/a><\/span><\/strong><\/p>\n

\u0623\u0633\u0628\u0627\u0628 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u062c\u064a\u0645<\/strong><\/span><\/h2>\n

1. \u062a\u0628\u0627\u0637\u0624 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 (Metabolism Adaptation)<\/strong><\/span><\/h3>\n

\u0645\u0639 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u062c\u0633\u0645\u0643 \u0628\u064a\u0628\u062f\u0623 \u064a\u0633\u062a\u0647\u0644\u0643 \u0637\u0627\u0642\u0629 \u0623\u0642\u0644 \u0639\u0634\u0627\u0646 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0641\u0633\u0647\u060c \u0648\u062f\u0647 \u0628\u064a\u0624\u062f\u064a \u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642. \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0625\u0646 \u0646\u0641\u0633 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u0644\u064a \u0643\u0627\u0646 \u0628\u064a\u0646\u0632\u0644\u0643 \u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u0623\u0648\u0644\u060c \u0645\u0645\u0643\u0646 \u064a\u0628\u0637\u0644 \u064a\u062f\u064a \u0646\u0641\u0633 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0628\u0639\u062f \u0641\u062a\u0631\u0629.<\/p>\n

2. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/strong><\/span><\/h3>\n

\u0644\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u0642\u064a\u0631 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0623\u0648 \u0645\u0641\u064a\u0634 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0643\u0646 \u064a\u062e\u0633\u0631 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0644 \u062f\u0647\u0648\u0646. \u0648\u062f\u0647 \u0628\u064a\u0642\u0644\u0644 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0644\u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0633\u0624\u0648\u0644\u0629 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a.<\/p>\n

3. \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u062e\u0641\u064a\u0629<\/strong><\/span><\/h3>\n

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

4. \u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a<\/strong><\/span><\/h3>\n

\u0645\u0634 \u0628\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0627\u0644\u0645\u0647\u0645\u060c \u0644\u0643\u0646 \u0643\u0645\u0627\u0646 \u062d\u0631\u0643\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u0642\u0644\u0629 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0628\u062a\u0642\u0644\u0644 \u0645\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u0644\u064a \u0628\u062a\u062d\u0631\u0642\u0647\u0627 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/p>\n

5. \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0632\u064a\u0627\u062f\u0629 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong><\/span><\/h3>\n

\u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0628\u064a\u0631\u0641\u0639 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644\u060c \u0648\u062f\u0647 \u0628\u064a\u0624\u062f\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0643\u0645\u0627\u0646 \u0628\u064a\u0628\u0637\u0651\u0623 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062d\u0631\u0642.<\/p>\n

6. \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong><\/span><\/h3>\n

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

7. \u062b\u0628\u0627\u062a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629<\/strong><\/span><\/h3>\n

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

8. \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/strong><\/span><\/h3>\n

\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0627\u0644\u0648\u0632\u0646 \u0628\u064a\u0643\u0648\u0646 \u062b\u0627\u0628\u062a \u0628\u0633\u0628\u0628 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u064a\u0627\u0647\u060c \u0645\u0634 \u0627\u0644\u062f\u0647\u0648\u0646. \u0648\u062f\u0647 \u0645\u0645\u0643\u0646 \u064a\u062d\u0635\u0644 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0644\u062d\u060c \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0623\u0648 \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0647\u0631\u0645\u0648\u0646\u064a\u0629.<\/p>\n

9. \u0645\u0634\u0627\u0643\u0644 \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/strong><\/span><\/h3>\n

\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0632\u064a \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0623\u0648 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646 \u0645\u0645\u0643\u0646 \u062a\u0628\u0637\u0651\u0623 \u0646\u0632\u0648\u0644 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u062d\u062a\u0649 \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645.<\/p>\n

10. \u0639\u062f\u0645 \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/strong><\/span><\/h3>\n

\u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u064a\u0632\u0627\u0646 \u0641\u0642\u0637 \u0645\u0645\u0643\u0646 \u064a\u062f\u064a \u0635\u0648\u0631\u0629 \u0645\u0636\u0644\u0644\u0629. \u0645\u0645\u0643\u0646 \u062a\u0643\u0648\u0646 \u0628\u062a\u062e\u0633 \u062f\u0647\u0648\u0646 \u0648\u0628\u062a\u0628\u0646\u064a \u0639\u0636\u0644 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0641\u0628\u064a\u0628\u0627\u0646 \u0625\u0646 \u0627\u0644\u0648\u0632\u0646 \u062b\u0627\u0628\u062a \u0631\u063a\u0645 \u0648\u062c\u0648\u062f \u062a\u0642\u062f\u0645 \u0641\u0639\u0644\u064a.<\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627\u064b \u0642\u0631\u0627\u0621\u0629: 7 \u0623\u0633\u0628\u0627\u0628 \u062a\u062e\u0644\u064a\u0643 \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u062f\u0643\u062a\u0648\u0631 \u062a\u063a\u0630\u064a\u0629 \u0628\u062f\u0644 \u0645\u0627 \u062a\u0639\u0645\u0644 \u0631\u064a\u062c\u064a\u0645 \u0644\u0648\u062d\u062f\u0643<\/a><\/span><\/strong><\/p>\n

\"\u0623\u0633\u0628\u0627\u0628<\/p>\n

\u0643\u064a\u0641 \u062a\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0628\u064010 \u062e\u0637\u0648\u0627\u062a \u0639\u0645\u0644\u064a\u0629\u061f<\/strong><\/span><\/h2>\n

1. \u0625\u0639\u0627\u062f\u0629 \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong><\/span><\/h3>\n

\u0628\u0639\u062f \u0645\u0627 \u0648\u0632\u0646\u0643 \u064a\u0642\u0644\u060c \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u064a\u062a\u063a\u064a\u0631. \u0644\u0627\u0632\u0645 \u062a\u0639\u064a\u062f \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0648\u0632\u0646\u0643 \u0627\u0644\u062d\u0627\u0644\u064a \u0639\u0634\u0627\u0646 \u062a\u0641\u0636\u0644 \u0641\u064a \u0639\u062c\u0632 \u062d\u0631\u0627\u0631\u064a \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0643\u0645\u0644 \u0646\u0632\u0648\u0644.<\/p>\n

2. \u0632\u064a\u0627\u062f\u0629 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/span><\/h3>\n

\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0646\u0635\u0631 \u0623\u0633\u0627\u0633\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642\u060c \u0648\u0643\u0645\u0627\u0646 \u0628\u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062d\u0633 \u0628\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644\u060c \u0641\u0628\u062a\u0642\u0644\u0644 \u0627\u0644\u0623\u0643\u0644 \u0628\u062f\u0648\u0646 \u0645\u0627 \u062a\u062d\u0633.<\/p>\n

3. \u0625\u062f\u062e\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong><\/span><\/h3>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0632\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062f\u0647 \u0628\u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u062d\u062a\u0649 \u0641\u064a \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0628\u064a\u062e\u0644\u064a \u062c\u0633\u0645\u0643 \u064a\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n

4. \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong><\/span><\/h3>\n

\u0644\u0648 \u0628\u062a\u062a\u0645\u0631\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0628\u0642\u0627\u0644\u0643 \u0641\u062a\u0631\u0629\u060c \u062c\u0633\u0645\u0643 \u0627\u062a\u0639\u0648\u062f. \u062c\u0631\u0628 \u062a\u0632\u0648\u062f \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u063a\u064a\u0651\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0623\u0648 \u062a\u062f\u062e\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u0629 \u0632\u064a HIIT \u0639\u0634\u0627\u0646 \u062a\u062d\u0641\u0651\u0632 \u0627\u0644\u062d\u0631\u0642.<\/p>\n

5. \u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong><\/span><\/h3>\n

\u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f (7\u20138 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627) \u0628\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u062c\u0648\u0639 \u0648\u0627\u0644\u0634\u0628\u0639\u060c \u0648\u0628\u064a\u062d\u0633\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n

6. \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/strong><\/span><\/h3>\n

\u062d\u0627\u0648\u0644 \u062a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0628\u0623\u064a \u0648\u0633\u064a\u0644\u0629 \u062a\u0646\u0627\u0633\u0628\u0643 \u0632\u064a \u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u062a\u0623\u0645\u0644\u060c \u0623\u0648 \u062d\u062a\u0649 \u0642\u0636\u0627\u0621 \u0648\u0642\u062a \u0645\u0645\u062a\u0639. \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0628\u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u064a\u0631\u062c\u0639 \u064a\u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n

7. \u0634\u0631\u0628 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/strong><\/span><\/h3>\n

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

8. \u062a\u062c\u0631\u0628\u0629 \u0646\u0638\u0627\u0645 \u0627\u0644\u0643\u0627\u0631\u0628 \u0633\u0627\u064a\u0643\u0644 (Carb Cycling)<\/strong><\/span><\/h3>\n

\u062a\u063a\u064a\u064a\u0631 \u0643\u0645\u064a\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0639\u0627\u0644\u064a\u0629 \u0648\u0645\u0646\u062e\u0641\u0636\u0629 \u0628\u064a\u0633\u0627\u0639\u062f \u064a\u0643\u0633\u0631 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a \u0627\u0644\u062c\u0633\u0645 \u0627\u062a\u0639\u0648\u062f \u0639\u0644\u064a\u0647\u060c \u0648\u0628\u064a\u062d\u0641\u0651\u0632 \u0646\u0632\u0648\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n

9. \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0645\u0642\u0627\u0633\u0627\u062a \u0648\u0644\u064a\u0633 \u0627\u0644\u0648\u0632\u0646 \u0641\u0642\u0637<\/strong><\/span><\/h3>\n

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

10. \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629<\/strong><\/span><\/h3>\n

\u0623\u0647\u0645 \u062e\u0637\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642. \u062b\u0628\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u062d\u0644\u0629 \u0645\u0624\u0642\u062a\u0629\u060c \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u062a\u0631\u062c\u0639 \u0644\u0645\u0627 \u062a\u0641\u0636\u0644 \u0645\u0644\u062a\u0632\u0645 \u0648\u062a\u0639\u062f\u0644 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u062a\u0643 \u0628\u0630\u0643\u0627\u0621.<\/p>\n

\u0625\u0642\u0631\u0623 \u0623\u064a\u0636\u0627\u064b: \u0623\u0641\u0636\u0644 \u062f\u0643\u062a\u0648\u0631 \u062a\u063a\u0630\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a><\/span><\/strong><\/p>\n

\"\u0623\u0633\u0628\u0627\u0628<\/p>\n

\u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u062f\u0643\u062a\u0648\u0631 \u062a\u063a\u0630\u064a\u0629\u061f<\/strong><\/span><\/h2>\n

\u0639\u0644\u0627\u0645\u0627\u062a \u062a\u062f\u0644 \u0623\u0646\u0643 \u062a\u062d\u062a\u0627\u062c \u0645\u0633\u0627\u0639\u062f\u0629 \u0645\u062a\u062e\u0635\u0635<\/strong><\/span><\/h3>\n

\u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0643\u062a\u064a\u0631 \u0628\u064a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0645\u0634 \u0643\u0641\u0627\u064a\u0629\u060c \u0648\u062f\u0647 \u0628\u064a\u0638\u0647\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0634\u0648\u064a\u0629 \u0639\u0644\u0627\u0645\u0627\u062a \u0648\u0627\u0636\u062d\u0629:<\/p>\n