{"id":5455,"date":"2025-07-24T08:57:30","date_gmt":"2025-07-24T08:57:30","guid":{"rendered":"https:\/\/maxgym.net\/?p=5455"},"modified":"2025-07-21T09:17:17","modified_gmt":"2025-07-21T09:17:17","slug":"plank-exercise-for-women","status":"publish","type":"post","link":"https:\/\/maxgym.net\/ar\/plank-exercise-for-women\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0644\u0646\u0633\u0627\u0621: \u0639\u0636\u0644\u0627\u062a \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0638\u0647\u0631 \u0642\u0648\u064a"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0628\u062f\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0633\u064a\u0637\u064b\u0627 \u0644\u0644\u0648\u0647\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0644\u0643\u0646\u0647 \u0641\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u063a\u064a\u0631 \u0634\u0643\u0644 \u062c\u0633\u0645\u0643\u0650 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062f\u0642\u0627\u0626\u0642 \u064a\u0648\u0645\u064a\u0629\u060c \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631\u060c \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u0648\u0627\u0645 \u0623\u0643\u062b\u0631 \u062b\u0628\u0627\u062a\u064b\u0627 \u0648\u062c\u0627\u0630\u0628\u064a\u0629.<\/span><\/p>\n<h2><b>\u0645\u0627 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u061f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank) \u0647\u0648 \u0648\u0636\u0639\u064a\u0629 \u062b\u0627\u0628\u062a\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0645\u0634\u062f\u0648\u062f\u064b\u0627. \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0647\u0648 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0627\u0644\u0628\u0637\u0646\u064a\u0629\u060c \u062f\u0648\u0646 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c<\/span><a href=\"https:\/\/maxgym.net\/ar\/cardio-workouts\/\"> <span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/span><\/a><span style=\"font-weight: 400;\"> \u0648\u0628\u0631\u0627\u0645\u062c \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u062d\u062a\u0649 \u0641\u064a \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0627\u0633\u062a\u0634\u0641\u0627\u0621 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644.<\/span><\/p>\n<h2><b>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0644\u0646\u0633\u0627\u0621<\/b><\/h2>\n<h3><b>\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0628\u0645\u0627 \u0641\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0633\u0641\u0644\u064a. \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u062e\u0627\u0635\u0629\u064b \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0639\u0627\u0645\u0644\u0627\u062a \u0623\u0648 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/span><\/p>\n<h3><b>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0627 \u064a\u0646\u0639\u0643\u0633 \u0625\u064a\u062c\u0627\u0628\u064a\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0648\u062e\u0627\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/span><\/p>\n<h3><b>\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0627\u0645<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0641\u0636\u0644 \u0627\u0633\u062a\u0647\u062f\u0627\u0641\u0647 \u0644\u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f\u060c \u064a\u0639\u0645\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0639\u0644\u0649 \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0642\u0641\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u064a\u0629 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0637\u0648\u064a\u0644.<\/span><\/p>\n<h2><b>\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/b><\/h2>\n<h3><b>\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0648\u0636\u0639\u064a\u0629 \u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0646\u0627\u062f \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646 \u0648\u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b. \u064a\u0648\u0635\u0649 \u0628\u0647\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u0627\u062a.<\/span><\/p>\n<h3><b>\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u062c\u0633\u0645 \u062c\u0627\u0646\u0628\u064a\u0627\u064b \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0639\u062f \u0648\u0627\u062d\u062f\u060c \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0644\u0628\u0637\u0646 (Obliques). \u0645\u0641\u064a\u062f \u062c\u062f\u0627\u064b \u0644\u0646\u062d\u062a \u0627\u0644\u062e\u0635\u0631.<\/span><\/p>\n<h3><b>\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0634\u0645\u0644 \u062d\u0631\u0643\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0648 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/span><\/p>\n<h2><b>\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u061f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0627\u062a \u0628\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0645\u062f\u0629 20\u201330 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0645\u0639 \u062a\u0643\u0631\u0627\u0631\u0647 3 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627. \u0645\u0639 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u062a\u0649 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u062d\u0633\u0628 \u0627\u0644\u0642\u062f\u0631\u0629. \u0648\u064a\u0641\u0636\u0644 \u062f\u0645\u062c \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0643\u0627\u0645\u0644\u0629.<\/span><\/p>\n<h2><b>\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/b><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0647\u0628\u0648\u0637 \u0627\u0644\u0648\u0631\u0643\u064a\u0646<\/b><span style=\"font-weight: 400;\"> \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/span>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0631\u0641\u0639 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0628\u0634\u0643\u0644 \u0645\u0641\u0631\u0637<\/b><span style=\"font-weight: 400;\"> \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0634\u062f \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u0644\u0628\u0637\u0646<\/span>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/b><span style=\"font-weight: 400;\"> \u0648\u0647\u0630\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/span>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062f\u0648\u0646 \u0631\u0627\u062d\u0629<\/b><span style=\"font-weight: 400;\"> \u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 \u0625\u062c\u0647\u0627\u062f \u0639\u0636\u0644\u064a \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/span>&nbsp;<\/li>\n<\/ul>\n<h2><b>\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0623\u062e\u0631\u0649: \u0643\u064a\u0641 \u0646\u062f\u0645\u062c\u0647\u0627\u061f<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643\u0650 \u062f\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u0623\u064a \u0631\u0648\u062a\u064a\u0646 \u0644\u064a\u0627\u0642\u0629 \u064a\u0648\u0645\u064a\u060c \u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f<\/span><a href=\"https:\/\/maxgym.net\/ar\/cardio-workouts\/\"> <span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/span><\/a>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u0648 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u062c\u0633\u0645<\/span>&nbsp;<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0636\u0645\u0646 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0643\u062c\u0632\u0621 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u0628\u0631\u064a\u062f<\/span>&nbsp;<\/li>\n<\/ul>\n<h2><b>\u0623\u0633\u0626\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/b><\/h2>\n<p><b>\u0647\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u061f<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643 \u0637\u0627\u0642\u0629 \u062d\u062a\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u064f\u0641\u0636\u0644 \u062f\u0645\u062c\u0647 \u0645\u0639 \u062c\u062f\u0648\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/span><\/p>\n<p><b>\u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0648\u0645\u064a\u064b\u0627\u061f<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> \u0646\u0639\u0645\u060c \u0648\u0644\u0643\u0646 \u064a\u064f\u0646\u0635\u062d \u0628\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 4 \u0625\u0644\u0649 5 \u0623\u064a\u0627\u0645 \u062e\u0635\u0648\u0635\u064b\u0627 \u0639\u0646\u062f \u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/p>\n<p><b>\u0647\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0622\u0645\u0646 \u0644\u0644\u062d\u0648\u0627\u0645\u0644\u061f<\/b><b><br \/>\n<\/b><span style=\"font-weight: 400;\"> \u064a\u0646\u0635\u062d \u0628\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628\u060c \u0644\u0643\u0646 \u0628\u0639\u0636 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0645\u0639\u062f\u0644\u0629 \u0642\u062f \u062a\u0643\u0648\u0646 \u0622\u0645\u0646\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0648\u0644\u0649.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0644 \u062a\u0631\u063a\u0628\u064a\u0646 \u0628\u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f \u0648\u0638\u0647\u0631 \u0642\u0648\u064a \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u062f\u0648\u0627\u062a\u061f \u0627\u0628\u062f\u0626\u064a \u0627\u0644\u064a\u0648\u0645 \u0628\u062f\u0642\u0627\u0626\u0642 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0631\u0627\u0642\u0628\u064a \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0628\u0646\u0641\u0633\u0643.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"> \u0644\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0648\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u062c\u0633\u0645\u0643\u060c \u0632\u0648\u0631\u064a<\/span><a href=\"https:\/\/maxgym.net\/ar\/\"> <span style=\"font-weight: 400;\">Max Gym<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u064a\u0628\u062f\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0633\u064a\u0637\u064b\u0627 \u0644\u0644\u0648\u0647\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u0644\u0643\u0646\u0647 \u0641\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u063a\u064a\u0631 \u0634\u0643\u0644 \u062c\u0633\u0645\u0643\u0650 \u0628\u0627\u0644\u0643\u0627\u0645\u0644<\/p>\n","protected":false},"author":3,"featured_media":5267,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[84],"tags":[],"class_list":["post-5455","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-classes-ar"],"_links":{"self":[{"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/posts\/5455","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/comments?post=5455"}],"version-history":[{"count":4,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/posts\/5455\/revisions"}],"predecessor-version":[{"id":5462,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/posts\/5455\/revisions\/5462"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/media\/5267"}],"wp:attachment":[{"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/media?parent=5455"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/categories?post=5455"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/maxgym.net\/ar\/wp-json\/wp\/v2\/tags?post=5455"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}