{"id":2020,"date":"2025-10-20T12:08:31","date_gmt":"2025-10-20T12:08:31","guid":{"rendered":"https:\/\/mudawanati.net\/?p=2020"},"modified":"2025-10-20T12:10:34","modified_gmt":"2025-10-20T12:10:34","slug":"%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%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%b5%d9%81%d8%b1","status":"publish","type":"post","link":"https:\/\/mudawanati.net\/en\/%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%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%b5%d9%81%d8%b1\/","title":{"rendered":"\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u0641\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641 2025"},"content":{"rendered":"<p>&#8220;\u0645\u0646 \u0627\u0644\u0623\u0631\u064a\u0643\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 | \u0631\u062d\u0644\u062a\u064a \u0645\u0646 \u0627\u0644\u0643\u0633\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0645\u0629 \u0641\u064a 90 \u064a\u0648\u0645\u0627\u064b&#8221;<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"573\" src=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1-1024x573.jpg\" alt=\"\" class=\"wp-image-2022\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0633\u0645\u0631\u0627\u0621-\u0627\u0644\u0648\u0646-\u0628\u0627\u0644\u0639\u0645\u0631-25-\u062a\u0644\u0639\u0628-\u0644\u064a\u0627\u0642\u0647-\u0628\u062f\u0646\u064a\u0647-1.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0647\u0645 \u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u062d\u064a\u0627\u062a\u0643\u061f<\/h2>\n\n\n\n<p>\u0647\u0644 \u0628\u062f\u0623\u062a \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0641\u0634\u0644\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0631\u0629\u061f \u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u064a\u0631\u0629 \u0628\u064a\u0646 \u0627\u0644\u0643\u0645 \u0627\u0644\u0647\u0627\u0626\u0644 \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0648\u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0645\u062a\u0636\u0627\u0631\u0628\u0629\u061f&nbsp;<strong>\u0627\u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0627\u062a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 80% \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062a\u0631\u0643\u0648\u0646 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0639\u062f \u0634\u0647\u0631\u064a\u0646 \u0641\u0642\u0637<\/strong>! \u0648\u0644\u0643\u0646 \u0644\u0645\u0627\u0630\u0627\u061f \u0627\u0644\u062c\u0648\u0627\u0628 \u0628\u0628\u0633\u0627\u0637\u0629: \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062e\u0637\u0629 \u0648\u0627\u0636\u062d\u0629 \u0648\u0634\u0627\u0645\u0644\u0629.<\/p>\n\n\n\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644\u060c \u0633\u0646\u0645\u0634\u064a \u0645\u0639\u0627\u064b \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629 \u0641\u064a \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0648\u062d\u062a\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641\u0643. \u0648\u0639\u062f\u0646\u0627 \u0644\u0643: \u0628\u0646\u0647\u0627\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644\u060c \u0633\u062a\u0645\u062a\u0644\u0643 \u0627\u0644\u062e\u0631\u064a\u0637\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0644\u062a\u062d\u0648\u064a\u0644 \u062c\u0633\u0645\u0643 \u0648\u0635\u062d\u062a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0641\u0636\u0644!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfc3\u200d\u2642\ufe0f \u0627\u0644\u0642\u0633\u0645 1: \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u063a\u0646\u0649 \u0639\u0646\u0647\u0627<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u0627 \u0647\u064a \u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062d\u0642\u064a\u0642\u064a\u0629\u061f<\/h3>\n\n\n\n<p>\u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u064a\u0633\u062a \u0641\u0642\u0637 \u0645\u0638\u0647\u0631\u0627\u064b \u062e\u0627\u0631\u062c\u064a\u0627\u064b\u060c \u0628\u0644 \u0647\u064a:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646<\/strong>&nbsp;\u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0628\u0643\u0641\u0627\u0621\u0629<\/li>\n\n\n\n<li><strong>\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>&nbsp;\u0648\u062a\u062d\u0645\u0644\u0647\u0627<\/li>\n\n\n\n<li><strong>\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/strong>&nbsp;\u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li><strong>\u062a\u0631\u0643\u064a\u0628 \u0627\u0644\u062c\u0633\u0645<\/strong>&nbsp;\u0627\u0644\u0635\u062d\u064a (\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645 \u0648\u0644\u064a\u0633 \u063a\u062f\u0627\u064b\u061f<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636<\/strong>&nbsp;\u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0628\u0646\u0633\u0628\u0629 50%<\/li>\n\n\n\n<li><strong>Mood improvement<\/strong>&nbsp;\u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/li>\n\n\n\n<li><strong>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629<\/strong>&nbsp;\u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629<\/li>\n\n\n\n<li><strong>\u0646\u0648\u0645 \u0623\u0641\u0636\u0644<\/strong>&nbsp;\u0648\u062c\u0648\u062f\u0629 \u062d\u064a\u0627\u0629 \u0623\u0639\u0644\u0649<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcca \u0627\u0644\u0642\u0633\u0645 2: \u0627\u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0641\u062d\u0635 \u0627\u0644\u0637\u0628\u064a<\/h3>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u064a\u0627\u0642\u0629\u060c \u064a\u062c\u0628:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0641\u062d\u0635 \u0627\u0644\u0642\u0644\u0628<\/strong>&nbsp;\u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/li>\n\n\n\n<li><strong>\u0642\u064a\u0627\u0633 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong>&nbsp;\u0648\u0627\u0644\u0633\u0643\u0631<\/li>\n\n\n\n<li><strong>\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u062d\u0627\u0644\u0629<\/strong>&nbsp;\u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0638\u0645\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (\u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0645\u062f\u0641\u0648\u0639\u0629)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u062c\u0627\u0646\u064a\u0629<\/strong>: \u062d\u0635\u064a\u0631\u0629\u060c \u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621\u060c \u062d\u0630\u0627\u0621 \u0631\u064a\u0627\u0636\u064a<\/li>\n\n\n\n<li><strong>\u0645\u062f\u0641\u0648\u0639\u0629<\/strong>: \u0623\u0648\u0632\u0627\u0646\u060c \u0645\u0644\u0627\u0628\u0633 \u0631\u064a\u0627\u0636\u064a\u0629\u060c \u062c\u0647\u0627\u0632 \u062a\u062a\u0628\u0639<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0645\u0627\u0644 \u0627\u0644\u0644\u0627\u0632\u0645<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649<\/strong>: 30 \u062f\u0642\u064a\u0642\u0629\/3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0645\u064a\u0632\u0627\u0646\u064a\u0629<\/strong>: \u064a\u0645\u0643\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u064a\u0632\u0627\u0646\u064a\u0629 \u0635\u063a\u064a\u0631\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\uddd3\ufe0f \u0627\u0644\u0642\u0633\u0645 3: \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 &#8211; 90 \u064a\u0648\u0645\u0627\u064b \u0625\u0644\u0649 \u062c\u0633\u0645 \u062c\u062f\u064a\u062f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 1: \u0623\u0648\u0644 30 \u064a\u0648\u0645 (\u0627\u0644\u062a\u0623\u0633\u064a\u0633)<\/h3>\n\n\n\n<p><strong>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 1-2: \u0627\u0644\u062a\u0639\u0648\u062f<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621: 5-10 \u062f\u0642\u0627\u0626\u0642 \u064a\u0648\u0645\u064a\u0627\u064b<\/li>\n\n\n\n<li>\u0645\u0634\u064a \u0633\u0631\u064a\u0639: 20-30 \u062f\u0642\u064a\u0642\u0629<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0631\u0648\u0646\u0629: 10 \u062f\u0642\u0627\u0626\u0642<\/li>\n<\/ul>\n\n\n\n<p><strong>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 3-4: \u0627\u0644\u0628\u0646\u0627\u0621<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u0648: 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n\n\n\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629 \u0628\u0633\u064a\u0637\u0629: 2 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n\n\n\n<li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 2: 30-60 \u064a\u0648\u0645 (\u0627\u0644\u062a\u0637\u0648\u0631)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0642\u062f\u0645\u0629<\/strong>: 4-5 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n\n\n\n<li><strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629<\/strong>: 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n\n\n\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u0648<\/strong>: 2-3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 3: 60-90 \u064a\u0648\u0645 (\u0627\u0644\u0625\u062d\u062a\u0631\u0627\u0641)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u062a\u0643\u0627\u0645\u0644<\/strong>: 5-6 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/li>\n\n\n\n<li><strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u062a\u062e\u0635\u0635\u0629<\/strong>&nbsp;\u062d\u0633\u0628 \u0627\u0644\u0647\u062f\u0641<\/li>\n\n\n\n<li><strong>\u062a\u062d\u062f\u064a\u0627\u062a \u0634\u0647\u0631\u064a\u0629<\/strong>&nbsp;\u0644\u0642\u064a\u0627\u0633 \u0627\u0644\u062a\u0642\u062f\u0645<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcaa \u0627\u0644\u0642\u0633\u0645 4: \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0643\u0644 \u0645\u0633\u062a\u0648\u0649<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 (\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/strong>: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 15 \u062a\u0643\u0631\u0627\u0631<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0636\u063a\u0637<\/strong>: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10 \u062a\u0643\u0631\u0627\u0631<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/strong>: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 30 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0646 (\u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/strong>: \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645<\/li>\n\n\n\n<li><strong>\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u0648<\/strong>: \u0645\u062a\u0646\u0648\u0639\u0629<\/li>\n\n\n\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong>: \u0645\u062a\u0642\u062f\u0645\u0629<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 (\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u062e\u0635\u0635\u0629)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u062f\u0631\u064a\u0628\u0627\u062a HIIT<\/strong>: \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/li>\n\n\n\n<li><strong>\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/strong>: \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n\n\n\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong>: \u0627\u0644\u0642\u0635\u0648\u0649<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83e\udd57 \u0627\u0644\u0642\u0633\u0645 5: \u0627\u0644\u062a\u063a\u0630\u064a\u0629 &#8211; \u0648\u0642\u0648\u062f \u0627\u0644\u0646\u062c\u0627\u062d<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: 1.6-2.2 \u062c\u0631\u0627\u0645\/\u0643\u062c\u0645 \u0645\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong>: \u0645\u0635\u062f\u0631 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong>: \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u064a\u0648\u0645\u064a<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0641\u0637\u0648\u0631<\/strong>: \u0628\u064a\u0636 + \u062e\u0636\u0631\u0648\u0627\u062a + \u062e\u0628\u0632 \u0643\u0627\u0645\u0644<\/li>\n\n\n\n<li><strong>\u0627\u0644\u063a\u062f\u0627\u0621<\/strong>: \u0635\u062f\u0631 \u062f\u062c\u0627\u062c + \u0623\u0631\u0632 \u0628\u0646\u064a + \u062e\u0636\u0627\u0631<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0639\u0634\u0627\u0621<\/strong>: \u0633\u0645\u0643 + \u0633\u0644\u0637\u0629 + \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<br><br>\ud83e\udd57&nbsp;<strong>\u0631\u0648\u0627\u0628\u0637 \u062a\u063a\u0630\u064a\u0629:<\/strong><br><\/li>\n\n\n\n<li><a href=\"http:\/\/hsph.harvard.edu\/nutritionsource\/\" data-type=\"link\" data-id=\"hsph.harvard.edu\/nutritionsource\/\" target=\"_blank\" rel=\"noopener\"><strong>Harvard Nutrition &#8211; \u0623\u0633\u0627\u0633\u064a\u0627\u062a \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/myplate.gov\" data-type=\"link\" data-id=\"myplate.gov\" target=\"_blank\" rel=\"noopener\"><strong>USDA &#8211; \u062f\u0644\u064a\u0644 \u0627\u0644\u0647\u0631\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"http:\/\/healthline.com\/nutrition\/calorie-calculator\" data-type=\"link\" data-id=\"healthline.com\/nutrition\/calorie-calculator\" target=\"_blank\" rel=\"noopener\">Healthline &#8211; \u062d\u0633\u0627\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a<\/a><\/strong><br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u274c \u0627\u0644\u0642\u0633\u0645 6: \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0645\u0631 \u062a\u0642\u062f\u0645\u0643<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062e\u0637\u0623 1: \u0627\u0644\u062a\u0633\u0631\u0639 \u0648\u0627\u0644\u062d\u0645\u0627\u0633 \u0627\u0644\u0632\u0627\u0626\u062f<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0646\u062a\u064a\u062c\u0629<\/strong>: \u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0625\u0631\u0647\u0627\u0642<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062d\u0644<\/strong>: \u0627\u0644\u062a\u062f\u0631\u062c \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062e\u0637\u0623 2: \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0646\u062a\u064a\u062c\u0629<\/strong>: \u0639\u062f\u0645 \u0638\u0647\u0648\u0631 \u0646\u062a\u0627\u0626\u062c<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062d\u0644<\/strong>: \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u063a\u0630\u0627\u0621<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062e\u0637\u0623 3: \u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0646\u062a\u064a\u062c\u0629<\/strong>: \u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u0642\u062f\u0645<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062d\u0644<\/strong>: 7-8 \u0633\u0627\u0639\u0627\u062a \u0646\u0648\u0645 \u064a\u0648\u0645\u064a\u0627\u064b<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062e\u0637\u0623 4: \u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0622\u062e\u0631\u064a\u0646<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0646\u062a\u064a\u062c\u0629<\/strong>: \u0625\u062d\u0628\u0627\u0637 \u0648\u062a\u0631\u0643 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062d\u0644<\/strong>: \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0642\u062f\u0645\u0643 \u0627\u0644\u0634\u062e\u0635\u064a<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfaf \u0627\u0644\u0642\u0633\u0645 7: \u0642\u064a\u0627\u0633 \u0627\u0644\u062a\u0642\u062f\u0645 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u0624\u0634\u0631\u0627\u062a \u0627\u0644\u0646\u062c\u0627\u062d<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b<\/strong>: \u0642\u064a\u0627\u0633 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u062d\u064a\u0637\u0627\u062a<\/li>\n\n\n\n<li><strong>\u0634\u0647\u0631\u064a\u0627\u064b<\/strong>: \u0635\u0648\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0648\u0642\u064a\u0627\u0633\u0627\u062a \u062f\u0642\u064a\u0642\u0629<\/li>\n\n\n\n<li><strong>\u0643\u0644 3 \u0623\u0634\u0647\u0631<\/strong>: \u0641\u062d\u0648\u0635\u0627\u062a \u0637\u0628\u064a\u0629 \u0645\u062a\u0642\u062f\u0645\u0629<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0637\u0631\u0642 \u0627\u0644\u062a\u062d\u0641\u064a\u0632<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0636\u0639 \u0623\u0647\u062f\u0627\u0641\u0627\u064b<\/strong>&nbsp;\u0635\u063a\u064a\u0631\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u062d\u0642\u064a\u0642<\/li>\n\n\n\n<li><strong>\u0643\u0627\u0641\u0626 \u0646\u0641\u0633\u0643<\/strong>&nbsp;\u0639\u0646\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0644\u0623\u0647\u062f\u0627\u0641<\/li>\n\n\n\n<li><strong>\u0627\u0628\u062d\u062b \u0639\u0646 \u0634\u0631\u064a\u0643<\/strong>&nbsp;\u0644\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83d\udcda \u0627\u0644\u0642\u0633\u0645 8: \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0642\u0646\u0648\u0627\u062a \u064a\u0648\u062a\u064a\u0648\u0628 \u0645\u0641\u064a\u062f\u0629<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong>: \u0642\u0646\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/li>\n\n\n\n<li><strong>\u0644\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646<\/strong>: \u0642\u0646\u0648\u0627\u062a \u0645\u062a\u062e\u0635\u0635\u0629 \u0641\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">\ud83c\udfa5&nbsp;<strong>\u0642\u0646\u0648\u0627\u062a \u064a\u0648\u062a\u064a\u0648\u0628 \u0645\u0648\u062b\u0648\u0642\u0629:<\/strong><\/h2>\n\n\n\n<ol start=\"13\" class=\"wp-block-list\">\n<li><a href=\"http:\/\/youtube.com\/user\/athleanx\" data-type=\"link\" data-id=\"youtube.com\/user\/athleanx\" target=\"_blank\" rel=\"noopener\"><strong>Athlean-X (\u0625\u0646\u062c\u0644\u064a\u0632\u064a)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/youtube.com\/user\/Calisthenicmovement\" data-type=\"link\" data-id=\"youtube.com\/user\/Calisthenicmovement\" target=\"_blank\" rel=\"noopener\"><strong>ThenX (\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/youtube.com\/user\/DrAbdullahAlnaser\" data-type=\"link\" data-id=\"youtube.com\/user\/DrAbdullahAlnaser\" target=\"_blank\" rel=\"noopener\"><strong>\u0642\u0646\u0627\u0629 \u062f. \u0639\u0628\u062f\u0627\u0644\u0644\u0647 \u0627\u0644\u0646\u0627\u0635\u0631 (\u0639\u0631\u0628\u064a)<\/strong><\/a><br><br><strong>\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0645\u062c\u0627\u0646\u064a\u0629<\/strong>:<br><\/li>\n\n\n\n<li><strong>\u0644\u0644\u0645\u062a\u0627\u0628\u0639\u0629<\/strong>: MyFitnessPal\u060c Nike Training Club<\/li>\n\n\n\n<li><strong>\u0644\u0644\u062a\u062d\u0641\u064a\u0632<\/strong>: Strava\u060c Fitbit<\/li>\n\n\n\n<li><strong>\u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/strong>: HealthifyMe\u060c Lose It!<br><br>\ud83d\udcaa&nbsp;<strong>\u0631\u0648\u0627\u0628\u0637 \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u062a\u0637\u0628\u064a\u0642\u0627\u062a:<\/strong><br><\/li>\n\n\n\n<li><a href=\"http:\/\/nhs.uk\/live-well\/exercise\/strength-and-flexibility-exercises\/\" data-type=\"link\" data-id=\"nhs.uk\/live-well\/exercise\/strength-and-flexibility-exercises\/\" target=\"_blank\" rel=\"noopener\"><strong>NHS UK &#8211; \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/nike.com\/ntc-app\" data-type=\"link\" data-id=\"nike.com\/ntc-app\" target=\"_blank\" rel=\"noopener\"><strong>\u062a\u0637\u0628\u064a\u0642 Nike Training Club (\u0645\u062c\u0627\u0646\u064a)<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"http:\/\/myfitnesspal.com\" data-type=\"link\" data-id=\"myfitnesspal.com\" target=\"_blank\" rel=\"noopener\"><strong>MyFitnessPal &#8211; \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u063a\u0630\u064a\u0629<\/strong><br><\/a><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0627\u062a\u0645\u0629: \u0631\u062d\u0644\u062a\u0643 \u062a\u0628\u062f\u0623 \u0645\u0646 \u0647\u0646\u0627<\/h2>\n\n\n\n<p>\u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u064a\u0633\u062a \u0648\u062c\u0647\u0629 \u062a\u0635\u0644 \u0625\u0644\u064a\u0647\u0627\u060c \u0628\u0644 \u0631\u062d\u0644\u0629 \u0645\u0633\u062a\u0645\u0631\u0629 \u062a\u0633\u062a\u0645\u0631 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629. \u062a\u0630\u0643\u0631 \u0623\u0646&nbsp;<strong>\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0623\u0647\u0645 \u0645\u0646 \u0627\u0644\u0643\u0645\u0627\u0644<\/strong>\u060c \u0648\u0623\u0646 \u062a\u0642\u062f\u0645\u0643 \u0627\u0644\u0628\u0637\u064a\u0621 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062b\u0628\u0627\u062a\u0643 \u0641\u064a \u0645\u0643\u0627\u0646\u0643.<\/p>\n\n\n\n<p><strong>\u0627\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645<\/strong>&nbsp;\u0628\u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>\u062d\u062f\u062f \u0647\u062f\u0641\u0643 \u0627\u0644\u0631\u0626\u064a\u0633\u064a<\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/li>\n\n\n\n<li>\u0627\u0644\u062a\u0632\u0645 \u0628\u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u0627\u064b<\/li>\n<\/ol>\n\n\n\n<p><strong>\u0633\u0624\u0627\u0644 \u0644\u0644\u062a\u0641\u0627\u0639\u0644<\/strong>: \u0645\u0627 \u0623\u0643\u0628\u0631 \u062a\u062d\u062f\u064a \u062a\u0648\u0627\u062c\u0647\u0647 \u0641\u064a \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f \u0634\u0627\u0631\u0643\u0646\u064a \u0641\u064a \u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a \u0648\u0633\u0623\u062c\u064a\u0628 \u0639\u0644\u0649 \u0643\u0644 \u0627\u0633\u062a\u0641\u0633\u0627\u0631\u0627\u062a\u0643!<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>","protected":false},"excerpt":{"rendered":"<p>&#8220;\u0645\u0646 \u0627\u0644\u0623\u0631\u064a\u0643\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 | \u0631\u062d\u0644\u062a\u064a \u0645\u0646 \u0627\u0644\u0643\u0633\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0645\u0629 \u0641\u064a 90 \u064a\u0648\u0645\u0627\u064b&#8221; \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0647\u0645 \u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u062d\u064a\u0627\u062a\u0643\u061f \u0647\u0644 \u0628\u062f\u0623\u062a \u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0641\u0634\u0644\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u0631\u0629\u061f \u0647\u0644 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u064a\u0631\u0629 \u0628\u064a\u0646 \u0627\u0644\u0643\u0645 \u0627\u0644\u0647\u0627\u0626\u0644 \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0648\u0627\u0644\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0645\u062a\u0636\u0627\u0631\u0628\u0629\u061f&nbsp;\u0627\u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0627\u062a \u062a\u064f\u0638\u0647\u0631 \u0623\u0646 80% \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u062a\u0631\u0643\u0648\u0646 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0639\u062f \u0634\u0647\u0631\u064a\u0646 \u0641\u0642\u0637! \u0648\u0644\u0643\u0646 \u0644\u0645\u0627\u0630\u0627\u061f \u0627\u0644\u062c\u0648\u0627\u0628 \u0628\u0628\u0633\u0627\u0637\u0629: \u0639\u062f\u0645 \u0648\u062c\u0648\u062f &hellip;<\/p>","protected":false},"author":1,"featured_media":2021,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[2093,2094,2089,1194,2083,2086,2090,2088,2085,1965,2092,2091,798,2084,2087,2097,2073,2080,2096,2075,2100,2072,2099,2070,2082,2079,2074,2102,2098,2095,2077,2071,2078,1043,2076,2101,2103,2081,2068],"class_list":["post-2020","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-27","tag-30-day-fitness-challenge","tag-beginner-fitness-guide","tag-body-fitness","tag-exercise-schedule-with-a-dietary-plan","tag-fitness","tag-fitness-program","tag-fitness-program-for-beginners","tag-fitness-training","tag-gym","tag-home-workout","tag-home-workout-without-equipment","tag-how-to-improve-fitness","tag-training","tag-workout","tag-workout-for-beginners","tag-----healthy-workout","tag-2073","tag-----30-","tag-----strength-training","tag-2075","tag---outdoor-training","tag-2072","tag---gym-exercises","tag-2070","tag-2082","tag-2079","tag-2074","tag---advanced-workout","tag---home-workout","tag------cardio-for-weight-loss","tag-2077","tag-2071","tag-2078","tag-1043","tag-2076","tag---fitness-for-beginners","tag---womens-fitness","tag-2081","tag-2068"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u0641\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641 2025 - \u0645\u062f\u0648\u0646\u062a\u064a<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/mudawanati.net\/en\/\u0627\u0644\u062f\u0644\u064a\u0644-\u0627\u0644\u0634\u0627\u0645\u0644-\u0644\u0644\u064a\u0627\u0642\u0629-\u0627\u0644\u0628\u062f\u0646\u064a\u0629-\u0645\u0646-\u0627\u0644\u0635\u0641\u0631\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0635\u0641\u0631 \u0625\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641 2025 - \u0645\u062f\u0648\u0646\u062a\u064a\" \/>\n<meta property=\"og:description\" content=\"&#8220;\u0645\u0646 \u0627\u0644\u0623\u0631\u064a\u0643\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 | \u0631\u062d\u0644\u062a\u064a \u0645\u0646 \u0627\u0644\u0643\u0633\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0645\u0629 \u0641\u064a 90 \u064a\u0648\u0645\u0627\u064b&#8221; \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0647\u0645 \u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u062d\u064a\u0627\u062a\u0643\u061f \u0647\u0644 \u0628\u062f\u0623\u062a \u0631\u062d\u0644\u0629 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