\u0645\u0633\u0643\u0629 \u0647\u0648\u0645 \u062c\u064a\u0645 \u0627\u0644\u0627\u0635\u0644\u064a\u0629 \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0625\u0643\u0633\u0633\u0648\u0627\u0631\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0623\u064a \u062c\u0647\u0627\u0632 \u062c\u064a\u0645 \u0645\u0646\u0632\u0644\u064a \u0623\u0648 \u0646\u0627\u062f\u064a \u0631\u064a\u0627\u0636\u064a\u060c \u0644\u0623\u0646\u0647\u0627 \u0628\u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0648\u0651\u0639 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0645\u0635\u0646\u0648\u0639\u0629 \u0645\u0646 \u062e\u0627\u0645\u0627\u062a \u0642\u0648\u064a\u0629 \u062a\u062a\u062d\u0645\u0644 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0637\u0648\u064a\u0644\u060c \u0648\u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u0648\u0641\u064a\u0631 \u0631\u0627\u062d\u0629 \u0648\u062b\u0628\u0627\u062a \u0644\u0644\u064a\u062f \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n
\u00a0\u0625\u0630\u0627 \u0628\u062f\u0643 \u062a\u0645\u0631\u0651\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u062a\u0627\u062e\u0630 \u0631\u0627\u062d\u0629 \u0628\u0625\u064a\u062f\u0643 \u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u2026 \u0627\u0644\u062d\u0644 \u0639\u0646\u062f\u0646\u0627\u00a0
\u0645\u0633\u0643\u0629 \u0647\u0648\u0645 \u062c\u064a\u0645 \u0627\u0644\u0627\u0635\u0644\u064a\u0629\u00a0
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\u0627\u0644\u0645\u0645\u064a\u0632\u0627\u062a:<\/strong><\/p>\n \u062e\u0627\u0645\u0629 \u0645\u062a\u064a\u0646\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u062a\u0622\u0643\u0644.<\/p>\n<\/li>\n \u062a\u0635\u0645\u064a\u0645 \u0645\u0631\u064a\u062d \u064a\u0642\u0644\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u0635\u0645.<\/p>\n<\/li>\n \u0633\u0647\u0644\u0629 \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>\n<\/li>\n \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062c\u0645\u064a\u0639 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0647\u0648\u0645 \u062c\u064a\u0645 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629.<\/p>\n<\/li>\n<\/ul>\n \u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/p>\n \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<\/li>\n \u062a\u0642\u0644\u0644 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u0639\u0635\u0645 \u0648\u0627\u0644\u064a\u062f.<\/p>\n<\/li>\n \u062a\u0645\u0646\u062d \u062a\u062d\u0643\u0645 \u0623\u0641\u0636\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0633\u062d\u0628 \u0648\u0627\u0644\u0636\u063a\u0637.<\/p>\n<\/li>\n \u062a\u062f\u0639\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n<\/li>\n<\/ul>\n \u0637\u0631\u0642 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0645\u0633\u0643\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0648\u0645 \u062c\u064a\u0645 \u0628\u0633\u0647\u0648\u0644\u0629.<\/p>\n<\/li>\n \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 (Lat pull down).<\/p>\n<\/li>\n \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639.<\/p>\n<\/li>\n \u064a\u0645\u0643\u0646 \u062a\u0628\u062f\u064a\u0644\u0647\u0627 \u0645\u0639 \u0645\u0642\u0627\u0628\u0636 \u0623\u062e\u0631\u0649 \u062d\u0633\u0628 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<\/li>\n<\/ul>\n \u0623\u0647\u0645 \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0639\u0646 \u0627\u0644\u0645\u0646\u062a\u062c:<\/strong><\/p>\n \u0647\u0644 \u062a\u0646\u0627\u0633\u0628 \u0643\u0644 \u0627\u0644\u0623\u062c\u0647\u0632\u0629\u061f<\/strong> \u0646\u0639\u0645\u060c \u0645\u062a\u0648\u0627\u0641\u0642\u0629 \u0645\u0639 \u0645\u0639\u0638\u0645 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0647\u0648\u0645 \u062c\u064a\u0645.<\/p>\n<\/li>\n \u0647\u0644 \u062a\u062a\u062d\u0645\u0644 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u061f<\/strong> \u0646\u0639\u0645\u060c \u0644\u0623\u0646\u0647\u0627 \u0623\u0635\u0644\u064a\u0629 \u0628\u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629.<\/p>\n<\/li>\n \u0647\u0644 \u064a\u0645\u0643\u0646 \u062a\u0631\u0643\u064a\u0628\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629\u061f<\/strong> \u062a\u062b\u0628\u064a\u062a \u0633\u0631\u064a\u0639 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u0627\u062a \u0645\u0639\u0642\u062f\u0629.<\/p>\n<\/li>\n \u0647\u0644 \u0645\u0631\u064a\u062d\u0629 \u0644\u0644\u064a\u062f\u061f<\/strong> \u0646\u0639\u0645\u060c \u0628\u0641\u0636\u0644 \u062a\u0635\u0645\u064a\u0645\u0647\u0627 \u0627\u0644\u0645\u0631\u064a\u062d \u0627\u0644\u0645\u0642\u0627\u0648\u0645 \u0644\u0644\u0627\u0646\u0632\u0644\u0627\u0642.<\/p>\n<\/li>\n<\/ul>\n <\/p>\n \u0645\u0633\u0643\u0629 \u0647\u0648\u0645 \u062c\u064a\u0645 \u0627\u0644\u0627\u0635\u0644\u064a\u0629, \u0645\u0633\u0643\u0629 \u0647\u0648\u0645 \u062c\u064a\u0645, \u0627\u0643\u0633\u0633\u0648\u0627\u0631\u0627\u062a \u0647\u0648\u0645 \u062c\u064a\u0645, \u0642\u0628\u0636\u0629 \u062c\u0647\u0627\u0632 \u062c\u064a\u0645, \u0645\u0642\u0627\u0628\u0636 \u062c\u064a\u0645, \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u0629, \u062a\u0645\u0627\u0631\u064a\u0646 \u0638\u0647\u0631, \u062a\u0645\u0627\u0631\u064a\u0646 \u0635\u062f\u0631, \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u062f, \u0645\u0639\u062f\u0627\u062a \u062c\u064a\u0645 \u0645\u0646\u0632\u0644\u064a\u0629<\/p>\n \u0627\u0633\u0645 \u0627\u0644\u0645\u0646\u062a\u062c: \u0645\u0633\u0643\u0629 \u0647\u0648\u0645 \u062c\u064a\u0645 \u0627\u0644\u0627\u0635\u0644\u064a\u0629<\/p>\n<\/li>\n \u0627\u0644\u0633\u0639\u0631: 25 JD<\/p>\n<\/li>\n \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645: \u0644\u062c\u0645\u064a\u0639 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062c\u064a\u0645 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/p>\n<\/li>\n \u062e\u0627\u0645\u0629 \u0645\u062a\u064a\u0646\u0629 \u0648\u0645\u0631\u064a\u062d\u0629<\/p>\n<\/li>\n \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/p>\n<\/li>\n<\/ul>\n 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<\/h2>\n","protected":false},"excerpt":{"rendered":"
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