{"id":2027,"date":"2025-10-20T14:01:54","date_gmt":"2025-10-20T14:01:54","guid":{"rendered":"https:\/\/mudawanati.net\/?p=2027"},"modified":"2025-10-20T14:01:55","modified_gmt":"2025-10-20T14:01:55","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-20-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b4%d8%a7%d9%85%d9%84-%d9%84%d9%83%d9%84-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/mudawanati.net\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%85%d9%86%d8%b2%d9%84%d9%8a%d8%a9-20-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b4%d8%a7%d9%85%d9%84-%d9%84%d9%83%d9%84-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629: 20 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 (\u0628\u0627\u0644\u0635\u0648\u0631)"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u064a \u0627\u0644\u0642\u0645\u0629 20 \u062a\u0645\u0631\u064a\u0646 \u064a\u063a\u064a\u0631 \u062c\u0633\u0645\u0643 \u0641\u064a 30 \u064a\u0648\u0645\u0627\u064c<\/h2>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\ud83c\udfe0 \u0627\u0644\u0645\u0642\u062f\u0645\u0629: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u061f<\/strong><\/h2>\n\n\n\n<p>\u0641\u064a \u0639\u0627\u0644\u0645 \u0623\u0635\u0628\u062d \u0627\u0644\u0648\u0642\u062a \u0641\u064a\u0647 \u062b\u0645\u064a\u0646\u0627\u064b\u060c&nbsp;<strong>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/strong>&nbsp;\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0644\u062c\u0645\u064a\u0639. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0631\u0628\u0629 \u0645\u0646\u0632\u0644\u060c \u0645\u0648\u0638\u0641\u0627\u064b \u0645\u0634\u063a\u0648\u0644\u0627\u064b\u060c \u0623\u0648 \u0637\u0627\u0644\u0628\u0627\u064b\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u062a\u062d\u0642\u064a\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062f\u0648\u0646 \u0645\u063a\u0627\u062f\u0631\u0629 \u0645\u0646\u0632\u0644\u0643!<\/p>\n\n\n\n<p><strong>\u0627\u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0630\u0647\u0644\u0629:<\/strong>&nbsp;70% \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0633\u0628\u0628:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0645\u0627\u0644<\/li>\n\n\n\n<li>\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u062a<\/li>\n\n\n\n<li>\u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\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\"><strong>\ud83c\udfaf \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 (\u0636\u0631\u0648\u0631\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621)<\/strong> :<\/h2>\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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2030\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062d\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646<\/strong><\/h3>\n\n\n\n<p><strong>\ud83c\udfcb\ufe0f\u200d\u2642\ufe0f \u0627\u0644\u0635\u0648\u0631\u0629:<\/strong>&nbsp;[\u0631\u0627\u0628\u0637 \u0635\u0648\u0631\u0629 \u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646]<strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0643\u0636 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646<\/li>\n\n\n\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u0645\u0646\u062a\u0638\u0645<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629<br><strong>\u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/strong>\u00a0\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0641\u0633 \u0639\u0645\u064a\u0642<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>2. \u062a\u0645\u0631\u064a\u0646 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/strong> :<br><\/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\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2031\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u062f\u0648\u0631\u0627\u0646-\u0627\u0644\u0627\u064a\u062f\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646<\/li>\n\n\n\n<li>\u0642\u0645 \u0628\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a020 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0627\u062a\u062c\u0627\u0647<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\ud83d\udcaa \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/strong> :<br><br><strong>3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-ups)<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2032\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0636\u063a\u0637-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0648\u0627\u062c\u0647\u0627\u064b<\/li>\n\n\n\n<li>\u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0643\u062a\u0641\u064a\u0643 \u0645\u0628\u0627\u0634\u0631\u0629<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062b\u0645 \u0627\u0631\u0641\u0639\u0647<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 10-15 \u062a\u0643\u0631\u0627\u0631<br><strong>Tips:<\/strong>\u00a0\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/strong> :<\/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\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2033\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0643\u0645\u0627 \u0644\u0648 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a<\/li>\n\n\n\n<li>\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 15 \u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank)<\/strong> :<\/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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2034\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<p>\u0634\u062f \u0628\u0637\u0646\u0643<br><strong>\u0627\u0644\u0645\u062f\u0629:<\/strong>\u00a030-60 \u062b\u0627\u0646\u064a\u0629<\/p>\n\n\n\n<p>\u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0633\u0627\u0639\u062f\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643<\/p>\n\n\n\n<p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u062c\u0633\u0645<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\ud83d\udd25 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><br><\/p>\n\n\n\n<p><strong>6. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 (Jumping Jacks)<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2035\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-2-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0627\u0642\u0641\u0632 \u0645\u0639 \u0641\u062a\u062d \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/li>\n\n\n\n<li>\u0639\u064f\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>7. \u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0644 (Mountain Climbers)<\/strong> :<br><\/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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x573.jpg\" alt=\"\" class=\"wp-image-2036\" 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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x573.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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-300x168.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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-768x430.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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1536x860.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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-18x10.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\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062d\u0628\u0644-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637<\/li>\n\n\n\n<li>altern \u0642\u062f\u0645\u064a\u0643 \u0643\u0645\u0627 \u0644\u0648 \u062a\u062a\u0633\u0644\u0642<\/li>\n\n\n\n<li>\u0628\u0633\u0631\u0639\u0629 \u0645\u062a\u0648\u0633\u0637\u0629<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\ud83e\uddb5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a<\/strong><\/p>\n\n\n\n<p><strong>8. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u0639\u0646\u0627\u062a (Lunges)<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2037\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0637\u0639\u0646\u0627\u062a-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0642\u062f\u0645 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u0627\u0644\u062c\u0633\u0645 \u062d\u062a\u0649 \u062a\u0634\u0643\u0644 \u0632\u0627\u0648\u064a\u0629 90\u00b0<\/li>\n\n\n\n<li>\u0639\u062f \u0648\u0643\u0631\u0631 \u0628\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 10 \u0644\u0643\u0644 \u0642\u062f\u0645<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>9. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 (Hip Raises)<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2038\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0631\u0641\u0639-\u0627\u0644\u062d\u0648\u0636-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><br><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643<\/li>\n\n\n\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u062d\u0648\u0636\u0643<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u0628\u0628\u0637\u0621<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 15 \u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u270b \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0648\u0633\u0637<\/strong> :<br><\/p>\n\n\n\n<p><strong>10. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0627\u0646\u0634 (Crunches)<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2039\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-Crunches-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643<\/li>\n\n\n\n<li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0635\u062f\u0631\u0643 \u0646\u062d\u0648 \u0631\u0643\u0628\u062a\u064a\u0643<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 20 \u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>11. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062c\u0644 (Leg Raises)<\/strong> :<br><\/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\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2040\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-3-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643<\/li>\n\n\n\n<li>\u0627\u0631\u0641\u0639 \u0631\u062c\u0644\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0627\u062e\u0641\u0636 \u0628\u0628\u0637\u0621<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 15 \u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\ud83d\udc83 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/strong> :<br><strong>12. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 &#8211; \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 (Child&#8217;s Pose)<\/strong> :<\/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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2041\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u064a\u0648\u063a\u0627_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645<br><strong>\u0627\u0644\u0645\u062f\u0629:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629<\/li>\n\n\n\n<li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643<\/li>\n\n\n\n<li>\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>13. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0634\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a (Side Stretch)<\/strong> :<\/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\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2042\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0634\u062f-\u0627\u0644\u0628\u0637\u0646-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646<\/li>\n\n\n\n<li>\u0645\u062f \u0630\u0631\u0627\u0639\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643<\/li>\n\n\n\n<li>\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u064a\u0633\u0627\u0631<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0644\u0644\u062c\u0647\u0629 \u0627\u0644\u0623\u062e\u0631\u0649<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a010 \u0644\u0643\u0644 \u062c\u0647\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\ud83c\udfaf \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0642\u062f\u0645\u0629<\/strong> :<br><strong>14. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0627\u0633\u064a (Diamond Push-ups)<\/strong><br><\/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\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2043\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0627\u0644\u0636\u063a\u0637-\u0627\u0644\u0645\u0627\u0633\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0631\u064a\u0628\u064a\u0646<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 8-12 \u062a\u0643\u0631\u0627\u0631<\/p>\n\n\n\n<p>\u0634\u0643\u0644 \u0645\u0627\u0633\u064a \u0628\u064a\u062f\u064a\u0643 \u062a\u062d\u062a \u0635\u062f\u0631\u0643<\/p>\n\n\n\n<p>\u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>15. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0627\u0644\u0642\u0641\u0632 (Jump Squats)<\/strong> :<br><\/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-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x573.jpg\" alt=\"\" class=\"wp-image-2044\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u0628\u0646\u062a-\u0643\u0628\u064a\u0631\u0647-\u062a\u0645\u0627\u0631\u0633-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-\u0645\u0639-\u0627\u0644\u0642\u0641\u0632-Jump-Squats-\u0641\u064a-\u0627\u0644\u0645\u0646\u0632\u0644.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0645 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0627\u062f\u064a\u0629<\/li>\n\n\n\n<li>\u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u0639\u0646\u062f \u0627\u0644\u0635\u0639\u0648\u062f<\/li>\n\n\n\n<li>\u0627\u0647\u0628\u0637 \u0628\u0644\u0637\u0641<br><strong>\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong>\u00a03 \u00d7 10 \u062a\u0643\u0631\u0627\u0631<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>16. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0631\u0628\u064a (Burpees)<\/strong><br><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"700\" height=\"450\" src=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg\" alt=\"\" class=\"wp-image-2045\" style=\"aspect-ratio:1;width:840px;height:auto\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 700w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x193.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0631\u064a-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x12.jpg 18w\" sizes=\"auto, (max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637<\/li>\n\n\n\n<li>\u0627\u0631\u062c\u0639 \u0648\u0627\u0642\u0641\u0632<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0628\u0633\u0631\u0639\u0629<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>17. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0633\u0644\u0642\u064a\u0646 \u0645\u0639 \u0627\u0644\u0642\u0641\u0632 (Jumping Mountain Climbers)<\/strong><br><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1019\" src=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x1019.avif\" alt=\"\" class=\"wp-image-2046\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x1019.avif 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x300.avif 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-150x150.avif 150w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x764.avif 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x1528.avif 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a-12x12.avif 12w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a-5-_-\u0645\u062f\u0648\u0646\u062a\u064a.avif 1800w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0643\u0627\u0644\u0645\u062a\u0633\u0644\u0642\u064a\u0646 \u0627\u0644\u0639\u0627\u062f\u064a\u064a\u0646 \u0644\u0643\u0646 \u0628\u0642\u0641\u0632<\/li>\n\n\n\n<li>\u0643\u0644 \u0642\u062f\u0645 \u062a\u0642\u0641\u0632 \u0644\u0644\u062e\u0644\u0641 \u0648\u0644\u0644\u0623\u0645\u0627\u0645<\/li>\n\n\n\n<li>\u0628\u0633\u0631\u0639\u0629 \u0648\u0633\u0644\u0627\u0633\u0629<br><strong>\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\ud83e\uddd8 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<\/strong> :<br><strong>18. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2047\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062a\u0646\u0641\u0633-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d<\/li>\n\n\n\n<li>\u062e\u0630 \u0634\u0647\u064a\u0642 \u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641<\/li>\n\n\n\n<li>\u0627\u062e\u0631\u062c \u0632\u0641\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0645<br><strong>\u0627\u0644\u0645\u062f\u0629:<\/strong>\u00a02 \u062f\u0642\u064a\u0642\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>19. \u062a\u0645\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0631\u0642\u0628\u0629<\/strong><\/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\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2048\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0634\u062f-\u0627\u0644\u0631\u0642\u0628\u0647-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0623\u0645\u0627\u0644 \u0631\u0623\u0633\u0643 \u0644\u0644\u064a\u0645\u064a\u0646<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u064a\u062f\u0643 \u0644\u0644\u0634\u062f \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0644\u0644\u062c\u0647\u0629 \u0627\u0644\u0623\u062e\u0631\u0649<br><strong>\u0627\u0644\u0645\u062f\u0629:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0647\u0629<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>20. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0627\u0644\u062c\u0627\u0644\u0633<\/strong><br><\/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\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg\" alt=\"\" class=\"wp-image-2049\" srcset=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a-1024x573.jpg 1024w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a-300x168.jpg 300w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a-768x430.jpg 768w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a-1536x860.jpg 1536w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a-18x10.jpg 18w, https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621-_-\u0645\u062f\u0648\u0646\u062a\u064a.jpg 1600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>Explanation:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062c\u0644\u0633 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645<\/li>\n\n\n\n<li>\u0644\u0641 \u062c\u0630\u0639\u0643 \u0644\u0644\u064a\u0645\u064a\u0646<\/li>\n\n\n\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u064a\u062f\u0643 \u0644\u0644\u0634\u062f \u0627\u0644\u062e\u0641\u064a\u0641<\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0644\u0644\u062c\u0647\u0629 \u0627\u0644\u0623\u062e\u0631\u0649<br><strong>\u0627\u0644\u0645\u062f\u0629:<\/strong>\u00a030 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u062c\u0647\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\"><strong>\ud83d\udcca \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a \u0645\u062a\u0643\u0627\u0645\u0644<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a \u0627\u0644\u0645\u0642\u062a\u0631\u062d:<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0625\u062d\u0645\u0627\u0621:<\/strong>\u00a05 minutes<\/li>\n\n\n\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629:<\/strong>\u00a015 \u062f\u0642\u064a\u0642\u0629<\/li>\n\n\n\n<li><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u0648:<\/strong>\u00a010 \u062f\u0642\u0627\u0626\u0642<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621:<\/strong>\u00a05 minutes<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0646\u062c\u0627\u062d:<\/strong><\/h3>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0631\u0648\u062a\u064a\u0646<\/strong>\u00a0\u0627\u0644\u064a\u0648\u0645\u064a<\/li>\n\n\n\n<li><strong>\u0627\u0644\u062a\u062f\u0631\u062c \u0641\u064a \u0627\u0644\u0635\u0639\u0648\u0628\u0629<\/strong><\/li>\n\n\n\n<li><strong>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633<\/strong><\/li>\n\n\n\n<li><strong>Drinking water<\/strong>\u00a0Continuously<\/li>\n\n\n\n<li><strong>\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u062c\u0633\u0645<\/strong><\/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\"><strong>\ud83c\udfaf \u0627\u0644\u062e\u0627\u062a\u0645\u0629: \u0631\u062d\u0644\u062a\u0643 \u062a\u0628\u062f\u0623 \u0645\u0646 \u0645\u0646\u0632\u0644\u0643!<\/strong><\/h2>\n\n\n\n<p>\u0644\u0627 \u062a\u0646\u062a\u0638\u0631 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0627\u0628\u062f\u0623 \u0627\u0644\u064a\u0648\u0645 \u0641\u064a \u0645\u0646\u0632\u0644\u0643! \u0647\u0630\u0647&nbsp;<strong>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0634\u0631\u064a\u0646<\/strong>&nbsp;\u0633\u062a\u0648\u0641\u0631 \u0644\u0643 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0634\u0627\u0645\u0644\u0629 \u062f\u0648\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a.<\/p>\n\n\n\n<p><strong>\u0627\u0628\u062f\u0623 \u0627\u0644\u0622\u0646 \u0648\u0634\u0627\u0631\u0643\u0646\u0627 \u062a\u062c\u0631\u0628\u062a\u0643!<\/strong>&nbsp;\ud83d\udcaa<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u064a \u0627\u0644\u0642\u0645\u0629 20 \u062a\u0645\u0631\u064a\u0646 \u064a\u063a\u064a\u0631 \u062c\u0633\u0645\u0643 \u0641\u064a 30 \u064a\u0648\u0645\u0627\u064c \ud83c\udfe0 \u0627\u0644\u0645\u0642\u062f\u0645\u0629: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u061f \u0641\u064a \u0639\u0627\u0644\u0645 \u0623\u0635\u0628\u062d \u0627\u0644\u0648\u0642\u062a \u0641\u064a\u0647 \u062b\u0645\u064a\u0646\u0627\u064b\u060c&nbsp;\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629&nbsp;\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0644\u062c\u0645\u064a\u0639. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0631\u0628\u0629 \u0645\u0646\u0632\u0644\u060c \u0645\u0648\u0638\u0641\u0627\u064b \u0645\u0634\u063a\u0648\u0644\u0627\u064b\u060c \u0623\u0648 \u0637\u0627\u0644\u0628\u0627\u064b\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u062a\u062d\u0642\u064a\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062f\u0648\u0646 \u0645\u063a\u0627\u062f\u0631\u0629 \u0645\u0646\u0632\u0644\u0643! \u0627\u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0630\u0647\u0644\u0629:&nbsp;70% \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0633\u0628\u0628: \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0645\u0627\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 &hellip;<\/p>","protected":false},"author":1,"featured_media":2029,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[27],"tags":[2146,2110,2124,2133,2136,2140,2132,2125,2138,2141,2107,2108,1965,2129,2131,2130,2105,2128,2126,2127,2137,2135,2139,2134,2148,2151,2147,2150,2115,2142,2116,2155,2114,2143,2144,2145,2104,2153,2154,2109,1969,2152,2123,2119,2117,2118,2120,2122,2106,2076,2149],"class_list":["post-2027","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-27","tag-20---20-exercises","tag-beginner-exercises","tag-bodyweight-exercises","tag-burpees","tag-cardio-exercises","tag-cool-down-exercises","tag-crunches","tag-fitness-at-home","tag-flexibility-workouts","tag-full-body-workout","tag-home-exercise-routine","tag-home-fitness","tag-home-workout","tag-jumping-jacks","tag-lunges","tag-mountain-climbers","tag-no-equipment-exercises","tag-plank","tag-push-ups","tag-squats","tag-strength-training","tag-stretching-exercises","tag-warm-up-exercises","tag-yoga-poses","tag---with-pictures","tag---no-equipment","tag----without-equipment","tag--exercises","tag-2115","tag----warm-up-exercises","tag-2116","tag---morning-exercises","tag-2114","tag----strength-training","tag----cardio-exercises","tag----flexibility-workouts","tag-2104","tag----fat-burning-exercises","tag----weight-loss-exercises","tag-2109","tag-1969","tag----home-exercises-for-women","tag---burpees","tag---plank","tag-2117","tag---squats","tag---jumping-jacks","tag---crunches","tag-2106","tag-2076","tag--home"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629: 20 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 (\u0628\u0627\u0644\u0635\u0648\u0631) - \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\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-20-\u062a\u0645\u0631\u064a\u0646-\u0634\u0627\u0645\u0644-\u0644\u0643\u0644-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629: 20 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u0644\u0643\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 (\u0628\u0627\u0644\u0635\u0648\u0631) - \u0645\u062f\u0648\u0646\u062a\u064a\" \/>\n<meta property=\"og:description\" content=\"\u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0627\u0644\u064a \u0627\u0644\u0642\u0645\u0629 20 \u062a\u0645\u0631\u064a\u0646 \u064a\u063a\u064a\u0631 \u062c\u0633\u0645\u0643 \u0641\u064a 30 \u064a\u0648\u0645\u0627\u064c \ud83c\udfe0 \u0627\u0644\u0645\u0642\u062f\u0645\u0629: \u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u061f \u0641\u064a \u0639\u0627\u0644\u0645 \u0623\u0635\u0628\u062d \u0627\u0644\u0648\u0642\u062a \u0641\u064a\u0647 \u062b\u0645\u064a\u0646\u0627\u064b\u060c&nbsp;\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629&nbsp;\u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0644\u062c\u0645\u064a\u0639. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0631\u0628\u0629 \u0645\u0646\u0632\u0644\u060c \u0645\u0648\u0638\u0641\u0627\u064b \u0645\u0634\u063a\u0648\u0644\u0627\u064b\u060c \u0623\u0648 \u0637\u0627\u0644\u0628\u0627\u064b\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0622\u0646 \u062a\u062d\u0642\u064a\u0642 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u062f\u0648\u0646 \u0645\u063a\u0627\u062f\u0631\u0629 \u0645\u0646\u0632\u0644\u0643! \u0627\u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0630\u0647\u0644\u0629:&nbsp;70% \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u0633\u0628\u0628: \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u0645\u0627\u0644 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/mudawanati.net\/en\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-20-\u062a\u0645\u0631\u064a\u0646-\u0634\u0627\u0645\u0644-\u0644\u0643\u0644-\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0645\u062f\u0648\u0646\u062a\u064a\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-20T14:01:54+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-20T14:01:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/mudawanati.net\/wp-content\/uploads\/2025\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0645\u0646\u0632\u0644\u064a\u0629-_\u0645\u062f\u0648\u0646\u062a\u064a.jpeg\" \/>\n\t<meta property=\"og:image:width\" content=\"1792\" \/>\n\t<meta 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