{"id":11492,"date":"2025-02-19T12:30:12","date_gmt":"2025-02-19T12:30:12","guid":{"rendered":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/?p=11492"},"modified":"2025-02-19T11:10:15","modified_gmt":"2025-02-19T11:10:15","slug":"%d9%85%d8%a7-%d8%a7%d9%84%d8%b0%d9%8a-%d9%8a%d8%ad%d8%af%d8%ab-%d8%b9%d9%86%d8%af-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a9-%d9%88%d8%a7%d8%ad%d8%af%d8%a9-%d9%81%d9%82%d8%b7%d8%9f","status":"publish","type":"post","link":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/%d9%85%d8%a7-%d8%a7%d9%84%d8%b0%d9%8a-%d9%8a%d8%ad%d8%af%d8%ab-%d8%b9%d9%86%d8%af-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b9%d8%b6%d9%84%d8%a9-%d9%88%d8%a7%d8%ad%d8%af%d8%a9-%d9%81%d9%82%d8%b7%d8%9f\/","title":{"rendered":"\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0639\u0646\u062f \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637\u061f"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0642\u062f \u062a\u062a\u0633\u0627\u0621\u0644: <strong data-start=\"40\" data-end=\"87\">\u0645\u0627 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b \u0639\u0646\u062f \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637\u061f<\/strong> \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0623\u0645 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u0634\u0627\u0643\u0644 \u062c\u0633\u062f\u064a\u0629\u061f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u0643\u0634\u0641 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0648\u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u062f\u0648\u0646 \u063a\u064a\u0631\u0647\u0627\u060c \u0648\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631 \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0623\u0647\u0645 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u0629 \u0645\u062a\u0646\u0627\u0633\u0642\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/p>\n<h2>\u0639\u0636\u0644\u0627\u062a \u064a\u0645\u0643\u0646 \u062a\u0645\u0631\u064a\u0646\u0647\u0627 \u0628\u0634\u0643\u0644 \u064a\u0648\u0645\u064a<\/h2>\n<p><strong>\u0647\u0646\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0630\u0627\u062a \u062d\u062c\u0645 \u0635\u063a\u064a\u0631 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0625\u0633\u062a\u0634\u0641\u0627\u0621 \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u062f\u0629 \u0634\u0641\u0627\u0626\u0647\u0627 \u0645\u0646 \u064a\u0648\u0645 \u0625\u0644\u0649 \u064a\u0648\u0645 \u0648\u0646\u0635\u0641 \u0648\u0647\u064a:<\/strong><\/p>\n<ol>\n<li>\u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0645\u0627\u0646\u0629<\/li>\n<li>\u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631<\/li>\n<li>\u0627\u0644\u0628\u0627\u064a\u0633\u064a\u0628\u0633 \u0639\u0636\u0644\u0629 \u0627\u0644\u0633\u0627\u0639\u062f<\/li>\n<li>\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u064a\u0628\u0633<\/li>\n<\/ol>\n<ul>\n<li>\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0644\u0627 \u064a\u0635\u062d \u062a\u0645\u0631\u064a\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627 \u0644\u0648\u062c\u0648\u062f \u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u0628\u0637\u0647 \u0644\u0627 \u064a\u062c\u0628 \u062a\u0639\u0631\u0636\u0647\u0627 \u0644\u0636\u063a\u0637 \u064a\u0648\u0645\u064a \u0645\u062a\u0643\u0631\u0631 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0641\u0631\u0635 \u0625\u0644\u062a\u0647\u0627\u0628 \u0648\u0627\u062c\u0647\u0627\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629.<\/li>\n<li>\u0648\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0647\u064a \u064a\u0648\u0645 \u0628\u0639\u062f \u064a\u0648\u0645 \u0648\u0647\u0648 \u0627\u0644\u0646\u0638\u0627\u0645 \u0634\u0628\u0647 \u064a\u0648\u0645\u064a \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0647 \u0648\u0635\u062d\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a.<strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d8%b3%d8%b1-%d8%aa%d8%b7%d9%88%d8%b1-%d8%a3%d8%af%d8%a7%d8%a1-%d9%84%d9%8a%d9%88%d9%86%d9%8a%d9%84-%d9%85%d9%8a%d8%b3%d9%8a-%d8%a8%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b3%d9%84\/\">\u0633\u0631 \u062a\u0637\u0648\u0631 \u0623\u062f\u0627\u0621 \u0644\u064a\u0648\u0646\u064a\u0644 \u0645\u064a\u0633\u064a \u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0628\u0627\u0644\u0641\u064a\u062f\u064a\u0648<\/a><\/span><\/strong><\/li>\n<\/ul>\n<figure id=\"attachment_11494\" aria-describedby=\"caption-attachment-11494\" style=\"width: 793px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"wp-image-11494 \" src=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2023-08-21-at-10.07.20-AM-jpeg.webp\" alt=\"\u0639\u0636\u0644\u0627\u062a \u064a\u0645\u0643\u0646 \u062a\u0645\u0631\u064a\u0646\u0647\u0627 \u0628\u0634\u0643\u0644 \u064a\u0648\u0645\u064a\" width=\"793\" height=\"410\" \/><figcaption id=\"caption-attachment-11494\" class=\"wp-caption-text\">\u0647\u0646\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0630\u0627\u062a \u062d\u062c\u0645 \u0635\u063a\u064a\u0631 \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u0625\u0633\u062a\u0634\u0641\u0627\u0621 \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u062f\u0629 \u0634\u0641\u0627\u0626\u0647\u0627 \u0645\u0646 \u064a\u0648\u0645 \u0625\u0644\u0649 \u064a\u0648\u0645 \u0648\u0646\u0635\u0641<\/figcaption><\/figure>\n<h3>\u0623\u0636\u0631\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0644 \u064a\u0648\u0645<\/h3>\n<ul>\n<li>\u062a\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0629 \u0644\u0627 \u062a\u0639\u0637\u064a \u0644\u0644\u0639\u0636\u0644\u0629 \u0641\u0631\u0635\u0629 \u062d\u062a\u0649 \u062a\u0642\u0648\u0645 \u0628\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0641\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u0642\u0648\u0645 \u0628\u0647\u062f\u0645 \u0648\u062a\u0643\u0633\u064a\u0631 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u0627 \u0623\u0643\u062b\u0631.<\/li>\n<li>\u0648\u0647\u0648 \u0627\u0644\u0641\u0639\u0644 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u062a\u0645\u0627\u0645\u064b\u0627 \u0644\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0631\u062c\u0648\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0639\u0631\u064a\u0636 \u0627\u0644\u0639\u0636\u0644\u0629 \u0644\u0645\u0627 \u064a\u0633\u0645\u064a \u0628\u0627\u0644 overtraining \u0623\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646\u0647:<\/li>\n<\/ul>\n<ol>\n<li>\u062a\u0648\u0642\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u062c\u0645 \u0628\u0644 \u062a\u062a\u0623\u062b\u0631 \u0628\u0634\u0643\u0644 \u0633\u0644\u0628\u064a \u062d\u062a\u0649 \u0641\u064a \u062d\u0627\u0644\u0629 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u0623\u062f\u0627\u0621 \u062a\u062f\u0631\u064a\u0628\u064a \u0633\u0644\u064a\u0645.<\/li>\n<li>\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u062f\u0627\u0626\u0645 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u0623\u0644\u0645 \u0645\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<li>\u0642\u062f \u062a\u0646\u062e\u0641\u0636 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0627\u0643.<\/li>\n<li>\u0632\u064a\u0627\u062f\u0629 \u0641\u0631\u0635 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0631\u0628\u0637\u0647 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644.<strong style=\"color: #646464; font-family: Roboto, sans-serif; text-align: center;\"><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d8%a3%d9%81%d8%b6%d9%84-%d8%a3%d9%83%d9%84%d8%a7%d8%aa-%d9%84%d8%aa%d8%b6%d8%ae%d9%8a%d9%85-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d9%88%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa\/\">\u0623\u0641\u0636\u0644 \u0623\u0643\u0644\u0627\u062a \u0644\u062a\u0636\u062e\u064a\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/a><\/span><\/strong><\/li>\n<\/ol>\n<h3>\u0623\u062e\u0637\u0631 \u0639\u064a\u0648\u0628 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/h3>\n<ul>\n<li>\u0627\u0644\u0646\u0638\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0631\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0644\u0627 \u064a\u0639\u062a\u0628\u0631 \u0641\u064a\u0647\u0627 \u0646\u0638\u0627\u0645 \u0627\u0644\u0640 progressive overload (\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629).<\/li>\n<li>\u0628\u0633\u0628\u0628 \u0643\u062b\u0631\u0629 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u064a\u0644\u0639\u0628\u0647\u0627 \u0627\u0644\u0645\u062a\u062f\u0631\u0628 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u0639\u0628 \u0628\u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0624\u062b\u0631 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0632\u0648\u0627\u064a\u0627.<\/li>\n<li>\u0641\u062a\u062c\u062f \u0645\u062b\u0644\u0627 \u0645\u0628\u062a\u062f\u0623 \u064a\u0644\u0639\u0628 \u0628\u0646\u0638\u0627\u0645 stronglifts 5*5 \u0648\u0635\u0644 \u0641\u064a \u0627\u0644\u0625\u0633\u0643\u0648\u0627\u062a \u0644\u0648\u0632\u0646 \u064a\u0632\u064a\u062f \u0639\u0646 100 \u0643\u064a\u0644\u0648 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0628\u0633\u064a\u0637\u0629.<\/li>\n<li>\u0648\u062a\u062c\u062f \u0627\u0644\u0630\u064a \u064a\u0645\u0627\u0631\u0633 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u063a\u064a\u0631 \u0627\u0644\u0645\u062f\u0631\u0648\u0633 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0631 \u0639\u0644\u064a\u0647 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0648\u0644\u0627 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u0631\u0646 \u0628\u0647\u060c \u0628\u0633\u0628\u0628 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0627\u0644\u0630\u064a\u0646 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u060c \u0644\u0627 \u064a\u0639\u062a\u0645\u062f\u0648\u0646 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u0627\u0644\u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u0639\u0636\u0644\u0629\u060c \u062d\u064a\u062b \u0623\u0646 \u0643\u0644 \u0639\u0636\u0644\u0629 \u0644\u0647\u0627 \u0639\u062f\u062f \u0639\u062f\u0627\u062a \u0645\u0639\u064a\u0646 \u062a\u0628\u0639\u064b\u0627 \u0644\u0646\u0648\u0639\u0647\u0627\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0647\u0630\u0627 \u0627\u0644\u0639\u062f\u062f \u062a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0640 overtraining.<\/li>\n<li>\u0648\u0645\u0639 \u062a\u0643\u0631\u0627\u0631 \u0630\u0644\u0643 \u0627\u0644\u0646\u0638\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0633\u0648\u0641 \u062a\u062f\u062e\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0640 fatigue \u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0644\u0627 \u064a\u0632\u064a\u062f \u0627\u0644\u0640 fitness \u0623\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0644 \u0642\u062f \u064a\u0646\u062e\u0641\u0636.<\/li>\n<li>\u0648\u062a\u0642\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0624\u062b\u0631\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645\u0631\u0646 \u0628\u0647\u0627 \u0627\u0644\u0645\u062a\u062f\u0631\u0628\u060c \u0648\u064a\u0638\u0644 \u0627\u0644\u0645\u062a\u062f\u0631\u0628 \u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0642\u062f \u062a\u0635\u0644 \u0644\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0623\u0648 \u0627\u0644\u0634\u0647\u0648\u0631 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0623\u0646 \u064a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u0644\u0639\u0628 \u0628\u0647.<\/li>\n<\/ul>\n<figure id=\"attachment_11495\" aria-describedby=\"caption-attachment-11495\" style=\"width: 834px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" class=\"wp-image-11495 \" src=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/wp-content\/uploads\/2023\/08\/WhatsApp-Image-2023-08-21-at-10.07.54-AM-jpeg.webp\" alt=\"\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0639\u0646\u062f \u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0629 \u064a\u0648\u0645\u064a\u0627\" width=\"834\" height=\"431\" \/><figcaption id=\"caption-attachment-11495\" class=\"wp-caption-text\">\u0625\u0646 \u0643\u0644 \u0639\u0636\u0644\u0629 \u0644\u0647\u0627 \u0639\u062f\u062f \u0639\u062f\u0627\u062a \u0645\u0639\u064a\u0646 \u062a\u0628\u0639\u064b\u0627 \u0644\u0646\u0648\u0639\u0647\u0627 \u064a\u0645\u0643\u0646 \u0627\u0646 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u0627 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629<\/figcaption><\/figure>\n<h3>\u0647\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0627 \u064a\u062d\u0642\u0642 \u0647\u062f\u0641\u064b\u0627\u061f<\/h3>\n<ul>\n<li>\u0623\u064a \u0645\u062c\u0647\u0648\u062f \u0645\u0628\u0630\u0648\u0644 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0644\u0647 \u0646\u062a\u064a\u062c\u0629 \u0639\u0644\u0649 \u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u062c\u064a\u0646\u0627\u062a\u0643 \u062c\u064a\u062f\u0647 \u060c \u0633\u0648\u0641 \u064a\u0643\u0648\u0646 \u0623\u062b\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u064a\u0647\u0627 \u062c\u064a\u062f\u064b\u0627 \u0648\u0623\u0646\u0643 \u0633\u0648\u0641 \u062a\u062a\u0642\u062f\u0645 \u0641\u064a \u0623\u064a \u0646\u0638\u0627\u0645 \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u0639 \u0627\u0644\u0625\u0633\u062a\u0645\u0631\u0627\u0631.<\/li>\n<li>\u0648\u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u0646\u0638\u0645 \u0627\u0644\u0645\u062f\u0631\u0648\u0633\u0629 \u0633\u0648\u0641 \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0645 \u063a\u064a\u0631 \u0627\u0644\u0645\u062f\u0631\u0648\u0633\u0629 \u0644\u0645\u0627\u0630\u0627 \u062a\u062a\u0645\u0631\u0646 \u0628\u062a\u0645\u0631\u064a\u0646 \u0623\u0642\u0644 \u0641\u0627\u0639\u0644\u064a\u0629 \u0625\u0646 \u0643\u0646\u062a \u062a\u0642\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0646\u0638\u0627\u0645 \u0623\u0639\u0644\u0649 \u0641\u0627\u0639\u0644\u064a\u0629<\/li>\n<li>\u062a\u062c\u0646\u0628 \u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u064a\u0648\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062f\u0631\u064a\u0628 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0627\u062a\u0643 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0623\u0648 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u062c\u0644\u0633\u0627\u062a \u064a\u0648\u0645\u064a\u0629 \u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u062d\u062f\u062f\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ul>\n<p><span style=\"color: #ff0000;\"><span style=\"color: #333333;\">\u0627\u0642\u0631\u0623 \u0627\u064a\u0636\u0627:<\/span>\u00a0<strong><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d9%83%d9%8a%d9%81-%d8%aa%d8%a4%d8%ab%d8%b1-%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b3%d9%84%d9%8a%d9%85%d8%a9-%d9%81%d9%8a-%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%a7%d9%84%d8%a3%d8%af\/\">\u0643\u064a\u0641<\/a><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d9%83%d9%8a%d9%81-%d8%aa%d8%a4%d8%ab%d8%b1-%d8%a7%d9%84%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d8%a7%d9%84%d8%b3%d9%84%d9%8a%d9%85%d8%a9-%d9%81%d9%8a-%d8%aa%d8%ad%d8%b3%d9%8a%d9%86-%d8%a7%d9%84%d8%a3%d8%af\/\"> \u062a\u0624\u062b\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/a><\/strong><\/span><\/p>\n<h3>\u0646\u0635\u0627\u0626\u062d \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3>\n<p><strong>\u064a\u062c\u0628 \u0627\u0644\u0625\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0630\u0647 <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d8%a3%d9%87%d9%85-%d8%a7%d9%84%d9%85%d8%b9%d9%84%d9%88%d9%85%d8%a7%d8%aa-%d8%b9%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%82%d8%a7%d9%88%d9%85%d8%a9-%d9%88%d9%85%d8%a7-%d9%8a\/\">\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/span>:<\/strong><\/p>\n<ul>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645 \u0635\u062d\u064a\u062d\u0629\u060c \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li>\n<li>\u062a\u062d\u0631\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0645\u0641\u0627\u0635\u0644\u0643\u060c \u0641\u0643\u0644\u0645\u0627 \u0627\u062a\u062e\u0630\u062a \u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644\u060c \u062a\u062d\u0633\u0651\u0646\u062a \u0646\u062a\u0627\u0626\u062c\u0643 \u0648\u0642\u0644\u062a \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0629.<\/li>\n<li>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0641\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u062d\u0645\u0644\u0647 \u0623\u0648 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u062a\u062c\u0646\u0628 \u062d\u0628\u0633 \u0646\u0641\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u062d\u0627\u0648\u0644 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643 \u0627\u0644\u0632\u0641\u064a\u0631 \u0639\u0646\u062f \u0631\u0641\u0639\u0643 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u0646\u0641\u0633 \u0639\u0646\u062f \u062e\u0641\u0636\u0647.<\/li>\n<li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0645\u0631\u0646 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/li>\n<li>\u0627\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0642\u0627\u0628\u0644\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0648\u0627\u0632\u0646\u060c \u0645\u062b\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0627\u0644\u062e\u0644\u0641\u064a\u0629.<\/li>\n<\/ul>\n<h3 class=\"JlqpRe\"><span class=\"JCzEY tNxQIb\"><span class=\"CSkcDe\" dir=\"rtl\">\u0645\u0627\u0630\u0627 \u064a\u062d\u062f\u062b \u0625\u0630\u0627 \u062a\u0645\u0631\u0646\u062a \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0629 \u0643\u0644 \u064a\u0648\u0645\u061f<\/span><\/span><\/h3>\n<div class=\"p8Jhnd\">\n<div class=\"aj35ze\">\n<p data-start=\"0\" data-end=\"110\">\u0625\u0630\u0627 \u062a\u0645\u0631\u0646\u062a \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0629 \u0643\u0644 \u064a\u0648\u0645 \u062f\u0648\u0646 \u0625\u0639\u0637\u0627\u0626\u0647\u0627 \u0648\u0642\u062a\u064b\u0627 \u0643\u0627\u0641\u064a\u064b\u0627 \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0641\u0642\u062f \u062a\u0648\u0627\u062c\u0647 \u0639\u062f\u0629 \u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0633\u0644\u0628\u064a\u0629\u060c \u0645\u0646\u0647\u0627:<\/p>\n<p data-start=\"112\" data-end=\"140\"><strong data-start=\"116\" data-end=\"138\">1. \u0636\u0639\u0641 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p data-start=\"141\" data-end=\"351\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062d\u064a\u062b \u062a\u062d\u062f\u062b \u0641\u064a\u0647\u0627 \u062a\u0645\u0632\u0642\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0625\u0645\u062f\u0627\u062f \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u062c\u0645. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0645\u0646\u062d\u0647\u0627 \u0641\u0631\u0635\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0641\u0642\u062f \u064a\u062a\u0628\u0627\u0637\u0623 \u0646\u0645\u0648\u0647\u0627 \u0623\u0648 \u064a\u062a\u0648\u0642\u0641 \u062a\u0645\u0627\u0645\u064b\u0627.<\/p>\n<p data-start=\"353\" data-end=\"383\"><strong data-start=\"357\" data-end=\"381\">2. \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong><\/p>\n<p data-start=\"384\" data-end=\"548\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a \u0645\u062b\u0644 <strong data-start=\"443\" data-end=\"501\">\u0627\u0644\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/strong>\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062c\u0639\u0644\u0643 \u062a\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/p>\n<p data-start=\"550\" data-end=\"583\"><strong data-start=\"554\" data-end=\"581\">3. \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621<\/strong><\/p>\n<p data-start=\"584\" data-end=\"742\">\u0639\u0646\u062f \u0639\u062f\u0645 \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0644\u0631\u0627\u062d\u0629\u060c \u0633\u062a\u0634\u0639\u0631 \u0628\u0636\u0639\u0641 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621\u060c \u062d\u064a\u062b \u0644\u0646 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0646\u0641\u0633 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0643\u0641\u0627\u0621\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0639\u0643\u0633\u064a\u0629 \u0639\u0644\u0649 \u062a\u0642\u062f\u0645\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n<p data-start=\"744\" data-end=\"787\"><strong data-start=\"748\" data-end=\"785\">4. \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631<\/strong><\/p>\n<p data-start=\"788\" data-end=\"938\">\u0642\u062f \u062a\u0644\u0627\u062d\u0638 <strong data-start=\"797\" data-end=\"864\">\u0622\u0644\u0627\u0645\u064b\u0627 \u0645\u0633\u062a\u0645\u0631\u0629\u060c \u0648\u062a\u0639\u0628\u064b\u0627 \u0639\u0627\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0646\u062e\u0641\u0627\u0636\u064b\u0627 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong>\u060c \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0645\u0632\u0645\u0646\u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a.<\/p>\n<p data-start=\"940\" data-end=\"974\"><strong data-start=\"944\" data-end=\"972\">5. \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong><\/p>\n<p data-start=\"975\" data-end=\"1136\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0645\u0639\u064a\u0646\u0629 \u062f\u0648\u0646 \u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0642\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <strong data-start=\"1033\" data-end=\"1052\">\u0639\u062f\u0645 \u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0645\u0634\u0643\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0648\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<p data-start=\"1138\" data-end=\"1171\"><strong data-start=\"1142\" data-end=\"1169\">\u0643\u064a\u0641 \u062a\u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a\u061f<\/strong><\/p>\n<ul data-start=\"1172\" data-end=\"1471\">\n<li data-start=\"1172\" data-end=\"1238\">\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 <strong data-start=\"1183\" data-end=\"1201\">\u062c\u062f\u0648\u0644\u0629 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629<\/strong> \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0628\u0639\u062f \u062a\u0645\u0631\u064a\u0646\u0647\u0627 \u0628\u062c\u0647\u062f.<\/li>\n<li data-start=\"1239\" data-end=\"1306\">\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0627\u0645\u0644\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0648\u0627\u0632\u0646 \u0641\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/li>\n<li data-start=\"1307\" data-end=\"1387\">\u0627\u0647\u062a\u0645 <strong data-start=\"1314\" data-end=\"1334\">\u0628\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629<\/strong> \u0644\u062a\u0639\u0632\u064a\u0632 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a.<\/li>\n<li data-start=\"1388\" data-end=\"1471\">\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0642\u0646\u064a\u0627\u062a \u0645\u062b\u0644 <strong data-start=\"1408\" data-end=\"1446\">\u0627\u0644\u0625\u0637\u0627\u0644\u0629\u060c \u0648\u0627\u0644\u062a\u062f\u0644\u064a\u0643\u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a.<\/li>\n<\/ul>\n<p data-start=\"1473\" data-end=\"1613\" data-is-last-node=\"\"><strong data-start=\"1473\" data-end=\"1493\">\u0627\u0644\u0642\u0627\u0639\u062f\u0629 \u0627\u0644\u0630\u0647\u0628\u064a\u0629:<\/strong> \u0627\u0645\u0646\u062d \u0639\u0636\u0644\u0627\u062a\u0643 48 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0642\u0628\u0644 \u062a\u0645\u0631\u064a\u0646\u0647\u0627 \u0645\u062c\u062f\u062f\u064b\u0627 \u0644\u0636\u0645\u0627\u0646 \u0623\u0642\u0635\u0649 \u0641\u0627\u0626\u062f\u0629 \u0648\u062a\u062d\u0642\u064a\u0642 \u062a\u0642\u062f\u0645 \u0645\u0633\u062a\u062f\u0627\u0645 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<h3 data-start=\"1473\" data-end=\"1613\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0631\u064a\u0646 \u0643\u0644 \u064a\u0648\u0645 \u0639\u0636\u0644\u0629<\/h3>\n<table>\n<thead>\n<tr>\n<th>\u0627\u0644\u064a\u0648\u0645<\/th>\n<th>\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/th>\n<th>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/th>\n<th>\u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>\u0627\u0644\u0633\u0628\u062a<\/strong><\/td>\n<td><strong>\u0627\u0644\u0635\u062f\u0631 (Chest)<\/strong><\/td>\n<td>\u0636\u063a\u0637 \u0628\u0646\u0634 \u0628\u0627\u0644\u0628\u0627\u0631\u060c \u062a\u0641\u062a\u064a\u062d \u062f\u0627\u0645\u0628\u0644\u060c \u063a\u0637\u0633 \u0644\u0644\u0635\u062f\u0631<\/td>\n<td>4 \u00d7 8-12<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0623\u062d\u062f<\/strong><\/td>\n<td><strong>\u0627\u0644\u0638\u0647\u0631 (Back)<\/strong><\/td>\n<td>\u0633\u062d\u0628 \u0639\u0642\u0644\u0629\u060c \u0633\u062d\u0628 \u0623\u0631\u0636\u064a\u060c \u062a\u064a \u0628\u0627\u0631 \u0631\u0648<\/td>\n<td>4 \u00d7 8-12<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0627\u062b\u0646\u064a\u0646<\/strong><\/td>\n<td><strong>\u0627\u0644\u0643\u062a\u0641 (Shoulders)<\/strong><\/td>\n<td>\u0636\u063a\u0637 \u0643\u062a\u0641 \u0628\u0627\u0631\u060c \u0631\u0641\u0631\u0641\u0629 \u062c\u0627\u0646\u0628\u064a\u0629\u060c \u0623\u0631\u0646\u0648\u0644\u062f \u0628\u0631\u064a\u0633<\/td>\n<td>4 \u00d7 10-12<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/strong><\/td>\n<td><strong>\u0627\u0644\u0630\u0631\u0627\u0639 (Arms)<\/strong><\/td>\n<td>\u0643\u064a\u0631\u0644 \u0628\u0627\u064a\u0633\u0628\u0633\u060c \u062a\u0631\u0627\u064a\u0633\u0628\u0633 \u0643\u0627\u0628\u0644\u060c \u0627\u0644\u0645\u0637\u0631\u0642\u0629<\/td>\n<td>3-4 \u00d7 10-12<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/strong><\/td>\n<td><strong>\u0627\u0644\u0631\u062c\u0644 (Legs)<\/strong><\/td>\n<td>\u0633\u0643\u0648\u0627\u062a\u060c \u062f\u064a\u062f\u0644\u064a\u0641\u062a\u060c \u0627\u0644\u0637\u0639\u0646\u0627\u062a\u060c \u0643\u0627\u0641<\/td>\n<td>4 \u00d7 8-12<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062e\u0645\u064a\u0633<\/strong><\/td>\n<td><strong>\u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 (Abs &amp; Cardio)<\/strong><\/td>\n<td>\u0643\u0648\u0631\u0646\u0634\u060c \u0631\u0641\u0639 \u0623\u0631\u062c\u0644\u060c \u0628\u0644\u0627\u0646\u0643\u060c \u062c\u0631\u064a HIIT<\/td>\n<td>3-4 \u00d7 15-20<\/td>\n<\/tr>\n<tr>\n<td><strong>\u0627\u0644\u062c\u0645\u0639\u0629<\/strong><\/td>\n<td><strong>\u0631\u0627\u062d\u0629 \/ \u0627\u0633\u062a\u0634\u0641\u0627\u0621 (Rest Day)<\/strong><\/td>\n<td>\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629\u060c \u0645\u0634\u064a \u062e\u0641\u064a\u0641\u060c \u0633\u0627\u0648\u0646\u0627<\/td>\n<td>&#8211;<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0627\u0644\u0645\u0635\u0627\u062f\u0631:<\/p>\n<\/div>\n<\/div>\n<p><a href=\"https:\/\/scholar.google.com\/\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0628\u0627\u062d\u062b \u0627\u0644\u0639\u0644\u0645\u064a \u0645\u0646 Google<\/a><\/p>\n<p><strong>\u0645\u0648\u0636\u0648\u0639\u0627\u062a \u0645\u062a\u0639\u0644\u0642\u0629:<\/strong><\/p>\n<ul>\n<li><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d8%a7%d9%84%d8%af%d9%84%d9%8a%d9%84-%d8%a7%d9%84%d8%b4%d8%a7%d9%85%d9%84-%d9%84%d9%84%d9%85%d8%b4%d9%83%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%aa%d9%8a-%d8%aa%d9%88%d8%a7%d8%ac%d9%87-%d8%a7%d9%84%d8%b1\/\">\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/a><\/strong><\/span><\/li>\n<li><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d9%85%d8%a7-%d8%a3%d9%87%d9%85-%d8%a7%d9%84%d8%a7%d8%ba%d8%b0%d9%8a%d9%87-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8%d8%a9-%d8%a8%d8%b9%d8%af-%d8%a3%d8%af%d8%a7%d8%a1-%d8%a7%d9%84%d8%aa%d9%85%d8%a7\/\">\u0645\u0627 \u0623\u0647\u0645 \u0627\u0644\u0627\u063a\u0630\u064a\u0647 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0628\u0639\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a><\/strong><\/span><\/li>\n<li><span style=\"color: #ff0000;\"><strong><a style=\"color: #ff0000;\" href=\"https:\/\/nutrifitnessclinic.com\/staging\/1026\/%d8%a3%d9%81%d8%b6%d9%84-%d9%85%d9%83%d9%85%d9%84%d8%a7%d8%aa-%d8%ba%d8%b0%d8%a7%d8%a6%d9%8a%d8%a9-%d9%84%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85-%d9%84%d9%84%d9%85%d8%a8\/\">\u0623\u0641\u0636\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/strong><\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">[fluentform id=&#8221;8&#8243;]<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629\u060c \u0641\u0642\u062f \u062a\u062a\u0633\u0627\u0621\u0644: \u0645\u0627 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":18226,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[48],"tags":[1076,1077,43,1078,1079,1080,1081],"class_list":["post-11492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-48","tag-1076","tag-1077","tag-43","tag-1078","tag-1079","tag-1080","tag-1081"],"_links":{"self":[{"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/posts\/11492","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/comments?post=11492"}],"version-history":[{"count":2,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/posts\/11492\/revisions"}],"predecessor-version":[{"id":18225,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/posts\/11492\/revisions\/18225"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/media\/18226"}],"wp:attachment":[{"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/media?parent=11492"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/categories?post=11492"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nutrifitnessclinic.com\/staging\/1026\/ar\/wp-json\/wp\/v2\/tags?post=11492"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}