{"id":25254,"date":"2022-12-10T23:23:29","date_gmt":"2022-12-10T21:23:29","guid":{"rendered":"https:\/\/zahrashameya.com\/?p=25254"},"modified":"2022-12-10T23:23:29","modified_gmt":"2022-12-10T21:23:29","slug":"%d8%a7%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d9%88%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9-%d9%88%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%87%d9%8a%d9%8a%d8%aa-%d9%88%d8%a7%d9%84%d9%83%d8%a7","status":"publish","type":"post","link":"https:\/\/zahrashameya.com\/?p=25254","title":{"rendered":"\u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u064a\u062a \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648!!"},"content":{"rendered":"

\"\u0627\u0644\u0646\u0633\u0627\u0621<\/p>\n

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 <\/p>\n

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 <\/p>\n

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    \n
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  2. \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0646\u064a\u062f\u0629 \u0648\u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u062e\u0627\u0635\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u062e\u0644\u0635\u0643 \u0645\u0646 \u0627\u0644\u062a\u0631\u0647\u0644\u0627\u062a.<\/li>\n
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     <\/p>\n

    \u0646\u062d\u0646 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629:<\/h2>\n

    \u062f\u0627\u0626\u0645\u0627 \u0645\u0627 \u062a\u062d\u062a\u062c \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0634\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u0627\u060c \u0641\u064a \u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0646 \u0644\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0639\u062f\u0645 \u0627\u0647\u062a\u0645\u0627\u0645\u0647\u0646\u0651\u064e \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0628\u0646\u0627\u062a\u0647\u0646\u0651\u064e \u0627\u0644\u0635\u063a\u064a\u0631\u0627\u062a… \u0628\u0627\u0644\u0639\u0648\u0627\u0626\u0642 \u0627\u0644\u0645\u062c\u062a\u0645\u0639\u064a\u0629 \u0648\u0627\u0644\u0645\u0627\u062f\u064a\u0629 \u0648\u062a\u0636\u0639 \u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0628\u0631\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0646\u0634\u0627\u0647\u062f \u0622\u062b\u0627\u0631\u0647\u0627 \u0648\u0627\u0636\u062d\u0629 \u0641\u064a \u0645\u062c\u062a\u0645\u0639\u0646\u0627 \u0645\u0646 \u062d\u064a\u062b \u0636\u0639\u0641 \u0628\u0646\u064a\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0628\u0627\u0644\u0630\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062f\u0646 \u062d\u064a\u062b \u0644\u0627 \u062a\u0634\u0627\u0631\u0643 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0645\u062c\u0647\u0648\u062f \u0639\u0636\u0644\u064a \u0648\u0644\u0627 \u062a\u062a\u0639\u0631\u0636 \u0644\u0623\u0634\u0639\u0629 \u0627\u0644\u0634\u0645\u0633 \u0648\u0644\u0627 \u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631…\u0648\u0644\u0630\u0644\u0643 \u0633\u0646\u0630\u0643\u0631 \u0644\u0643 \u0641\u064a \u0627\u0644\u062a\u0627\u0644\u064a \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u062a\u0637\u0628\u064a\u0642\u0647\u0645\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0636\u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0641\u064a \u0645\u0633\u0627\u062d\u0629 \u0636\u064a\u0642\u0629\u060c \u0648\u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0623\u064a \u062a\u062c\u0647\u064a\u0632\u0627\u062a…<\/p>\n

    \u00a0<\/strong><\/h3>\n

    \u0623\u0648\u0644\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 CARDIO<\/h2>\n

    \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0645\u0643\u062b\u0641\u0629: \u0623\u062f\u0627\u0621 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0645\u0645\u0627 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u062d\u064a\u062b \u062a\u0632\u064a\u062f \u0645\u0646 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062f\u062e\u0644 \u0639\u0628\u0631 \u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0648\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646\u060c \u0648\u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f\u0629 \u0644\u0634\u062f \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n

    \u0648\u0647\u064a \u0646\u0641\u0633\u0647\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u062d\u064a\u062b \u062a\u0645\u0643\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0623\u0648\u0643\u0633\u062c\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627.<\/p>\n

    \u0648\u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0633\u0627\u0631\u0639 \u0646\u0628\u0636\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0628\u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u062a\u0631\u062a\u0641\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0648\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 \u0645\u0645\u0627 \u064a\u0639\u0648\u062f \u0628\u0627\u0644\u0646\u0641\u0639 \u0639\u0644\u0649 \u0643\u0627\u0641\u0629 \u0627\u0644\u0623\u0639\u0636\u0627\u0621.<\/p>\n

    \u0648\u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u062b\u0645 \u0631\u0641\u0639\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u062f \u062a\u0643\u0648\u0646 \u0634\u0627\u0642\u0629 \u0648\u0645\u062a\u0639\u0628\u0629 \u0644\u0644\u0628\u0639\u0636…<\/p>\n

    \u0648\u0644\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u062a\u0645\u062f \u0645\u062f\u0629 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0644\u0649 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0641\u0643\u0644 \u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0648\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u062f\u0629 \u0623\u0642\u0635\u0631 \u0648\u0643\u0644\u0645\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0632\u0627\u062f\u062a \u0627\u0644\u0645\u062f\u0629.<\/p>\n

    \u0648\u0643\u0644 \u0645\u0646 \u062a\u0639\u0627\u0646\u064a \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 \u0627\u0644\u062a\u0646\u0641\u0633 \u0623\u0648 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0639\u0644\u064a\u0647\u0627 \u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0648\u0627\u0633\u062a\u0634\u0627\u0631\u062a\u0647 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0643\u0630\u0627 \u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n

     <\/p>\n

    \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 CARDIO<\/h2>\n
      \n
    1. \u062a\u062d\u0633\u0646 \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u061b \u0641\u0627\u0644\u0642\u0644\u0628 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0627\u0644\u0639\u0645\u0631 \u064a\u062a\u0639\u0628 \u0641\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u0633\u062a\u0639\u064a\u062f \u0628\u0639\u0636 \u0646\u0634\u0627\u0637\u0647.<\/li>\n
    2. \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u062d\u064a\u062b \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n
    3. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u062d\u064a\u062b \u0645\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631 \u064a\u0628\u062f\u0627 \u0627\u0644\u062f\u0645\u0627\u063a \u0628\u0641\u0642\u062f\u0627\u0646 \u0628\u0639\u0636 \u0627\u0646\u0633\u062c\u062a\u0647 \u0648\u0644\u0643\u0646 \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u0628\u0637\u0623 \u0648\u064a\u0642\u0627\u0648\u0645 \u0647\u0630\u0647 \u0627\u0644\u0638\u0627\u0647\u0631\u0629.<\/li>\n
    4. \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0641\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0635\u0628\u062d \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629.<\/li>\n
    5. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0639\u0645\u0648\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u0646\u0627\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0642\u0631\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629.<\/li>\n<\/ol>\n

       <\/p>\n

      \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 cardio<\/h2>\n

      \u0648\u0647\u0646\u0627\u0643 \u0639\u062f\u0629 \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0623\u0646\u0634\u0637\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648…. \u0648\u0645\u0646\u0647\u0627:<\/p>\n

        \n
      1. \u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644\u0629<\/li>\n
      2. \u0627\u0644\u0632\u0648\u0645\u0628\u0627 \u0648\u0627\u0644\u0631\u0642\u0635 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645<\/li>\n
      3. \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/li>\n
      4. \u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/li>\n
      5. \u0627\u0644\u0647\u0631\u0648\u0644\u0629…<\/li>\n<\/ol>\n

         <\/p>\n

        <\/i>\n\t\t\t\u0648\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0642\u0646\u0648\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0648\u0627\u0644\u0623\u062c\u0646\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628 \u062a\u0639\u0644\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0643\u0641\u064a \u0623\u0646 \u062a\u0628\u062d\u062b\u064a \u0639\u0646\u0647\u0627 \u0628\u0643\u062a\u0627\u0628\u0629 \u0627\u062d\u062f\u0649 \u0627\u0644\u0643\u0644\u0645\u0627\u062a \u0627\u0644\u0645\u0641\u062a\u0627\u062d\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 ( \u0643\u0627\u0631\u062f\u064a\u0648 ) \u0623\u0648 ( CARDIO ) CARDIO WORKOUT AT HOME (Equipment Free) CARDIO FAT BURN \n\t\t\t<\/div><\/div>\n

         <\/p>\n

        \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a (HIIT)<\/h2>\n

        \u0627\u062e\u062a\u0635\u0627\u0631 \u0644\u0644\u0643\u0644\u0645\u0627\u062a \u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a\u0629: High intensity interval Training \u00a0\u0648\u062a\u0639\u0646\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<\/p>\n

        \u064a\u0639\u0628\u0631 \u0645\u0635\u0637\u0644\u062d \u0627\u0644\u0647\u064a\u062a \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0643\u0648\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062d\u062f\u0629 \u0648\u064a\u062a\u062e\u0644\u0644\u0647\u0627 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629\u060c \u0648\u0647\u064a \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0623\u0643\u0628\u0631 \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0644\u0647 \u0641\u0627\u0626\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639.<\/p>\n

        \u062a\u062d\u0630\u064a\u0631: \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0639\u0644\u0649 \u0645\u0646 \u064a\u062a\u0628\u0639 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0644\u0627 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0647 \u0623\u064a \u0623\u0645\u0631\u0627\u0636 \u0623\u0648 \u0645\u0634\u0627\u0643\u0644 \u0628\u0627\u0644\u0642\u0644\u0628\u060c \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0631\u0639 \u0645\u0646 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0636\u063a\u0637 \u0639\u0644\u064a\u0647.<\/p>\n

        \u0648\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0648\u0642\u062a\u064b\u0627 \u0637\u0648\u064a\u0644\u064b\u0627 \u0641\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u062c\u062f\u0648\u0646 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/p>\n

        <\/i>\n\t\t\t\u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0642\u0646\u0648\u0627\u062a \u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0648\u0627\u0644\u0623\u062c\u0646\u0628\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628 \u062a\u0639\u0644\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0643\u0641\u064a \u0623\u0646 \u062a\u0628\u062d\u062b\u064a \u0639\u0646\u0647\u0627 \u0628\u0643\u062a\u0627\u0628\u0629 \u0627\u062d\u062f\u0649 \u0627\u0644\u0643\u0644\u0645\u0627\u062a \u0627\u0644\u0645\u0641\u062a\u0627\u062d\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 ( \u0647\u064a\u064a\u062a ) \u0623\u0648 ( hiit ) \n\t\t\t<\/div><\/div>\n

         <\/p>\n

        \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a<\/h2>\n
          \n
        1. \u062a\u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644 \u062d\u064a\u062b \u062a\u0645 \u0627\u062e\u062a\u0628\u0627\u0631 \u0639\u062f\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0625\u0644\u0649 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u062e\u0644\u0627\u0644 \u0645\u062f\u0629 \u062b\u0644\u0627\u062b\u064a\u0646 \u062f\u0642\u064a\u0642\u0629 \u0641\u0648\u062c\u062f\u0648\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u062d\u0631\u0642\u062a \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0628\u0642\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0644\u0627\u0644 \u0646\u0641\u0633 \u0627\u0644\u0645\u062f\u0629 \u0628\u0644 \u0648\u062a\u062e\u0644\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0627\u0633\u062a\u0631\u0627\u062d\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0641\u062a\u0639\u062f \u0641\u0639\u0644\u064a\u064b\u0627 \u0639\u0634\u0631\u0648\u0646 \u062f\u0642\u064a\u0642\u0629.<\/li>\n
        2. \u062a\u0642\u064a \u0645\u0646 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u062d\u064a\u062b \u0623\u0646\u0647\u0627 \u062a\u0642\u064a \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0638\u0647\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0646\u062a\u064a\u062c\u0629 \u0634\u064a\u062e\u0648\u062e\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627\u060c \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0642\u064a \u0645\u0646 \u062a\u062d\u0644\u0644 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0646\u062a\u064a\u062c\u0629 \u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/li>\n
        3. \u062a\u062e\u0641\u0641 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0639\u0646\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0628\u0627\u0642\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li>\n
        4. \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u062a\u062d\u0633\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0628 (\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0621 \u0625\u0644\u0649 \u0637\u0627\u0642\u0629) \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ol>\n

           <\/p>\n

          \u062e\u062a\u0627\u0645\u064b\u0627:<\/h2>\n

          \u062a\u0630\u0643\u0631\u064a \u0632\u0647\u0631\u062a\u064a \u0628\u0623\u0646\u0651\u064e \u062c\u0645\u064a\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0644\u0646 \u062a\u062d\u0635\u0644\u064a \u0639\u0644\u064a\u0647\u0627 \u0645\u0627 \u0644\u0645 \u062a\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062f\u0648\u0646 \u0627\u0646\u0642\u0637\u0627\u0639\u060c \u0641\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0647\u0646\u0627 \u0647\u064a \u0627\u0644\u0639\u0646\u0635\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u062c\u0646\u064a \u062b\u0645\u0627\u0631 \u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u0645\u062c\u0647\u0648\u062f\u060c \u0648\u0643\u0644 \u0645\u0627\u0630\u0643\u0631\u0646\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0625\u0646\u062c\u0627\u0632\u0647 \u0628\u0623\u0642\u0644 \u0645\u0646 20 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627… \u0648\u0627\u0644\u0633\u0631 \u0643\u0645\u0627 \u0623\u0633\u0644\u0641\u062a \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629…<\/p>\n

           <\/p>\n

          \u0627\u062a\u062e\u0630\u064a \u0642\u0631\u0627\u0631\u0643 \u0648\u0644\u0627 \u062a\u0647\u0645\u0644\u064a \u0646\u0641\u0633\u0643 \u0648\u0635\u062d\u062a\u0643 \u0641\u0647\u0645\u0627 \u0623\u0647\u0645 \u0645\u0627 \u062a\u0645\u0644\u0643\u064a\u0646…<\/strong><\/p>\n

           <\/p>\n\r\n\t\t

          \r\n\t\t\t
          \r\n\t\t\t\t
          \r\n\t\t\t\t\t
          \r\n\t\t\t\t\t\t

          0<\/h3>\r\n\t\t\t\t\t\t

          <\/h4>\r\n\t\t\t\t\t<\/div>\r\n\t\t\t\t\r\n\t\t\t\t
          \r\n\t\t\t\t<\/div>\r\n\t\t\t<\/div>\r\n\t\t\t\r\n\t\t\t
          \r\n\t\t\t\t\r\n\t\t\t\t\t\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0648\u0646: <\/strong>\r\n\t\t\t\t\t4.58<\/span>\r\n\t\t\t\t\t( 2<\/span> \u0623\u0635\u0648\u0627\u062a)<\/small>\r\n\t\t\t\t<\/span>\r\n\r\n\t\t\t\t
          \r\n\t\t\t\t\t\r\n\t\t\t\t\t\t<\/span>\r\n\t\t\t\t\t<\/span>\r\n\t\t\t\t<\/div>\r\n\t\t\t\t
          <\/div>\r\n\t\t\t<\/div>\r\n\t\t\r\n\t\t<\/div>\r\n\t<\/div>","protected":false},"excerpt":{"rendered":"

          \u0627\u0644\u0646\u0633\u0627\u0621 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u064a\u062a \u0648\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648!! \u0645\u0642\u0627\u0644 \u0642\u062f \u064a\u063a\u064a\u0631 \u062d\u064a\u0627\u062a\u0643   \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0642\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u062a\u062a\u062e\u0630\u064a\u0646\u0647\u0627 \u0641\u064a \u062d\u064a\u0627\u062a\u0643 \u0642\u0631\u0627\u0631 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u062c\u0645\u064a\u0639\u0646\u0627 \u064a\u0639\u0644\u0645 \u0623\u0647\u0645\u064a\u062a\u0647\u0627 \u0648\u0622\u062b\u0631\u0647\u0627 (\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629) \u0639\u0644\u0649 \u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0631\u0623\u0629\u060c \u0644\u0630\u0644\u0643 \u0623\u062d\u0628\u0628\u062a \u0623\u0646 \u0623\u0637\u0644\u0639\u0643 \u0639\u0644\u0649 \u0646\u0648\u0639\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0633\u064a\u0639\u0637\u064a\u0627\u0646\u0643 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062a\u062a\u0645\u0646\u064a\u0647\u0627\u060c \u0623\u0643\u0645\u0644\u064a \u0645\u0639\u0646\u0627 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0642\u0627\u0644 \u0644\u062a\u062a\u0639\u0631\u0641\u064a \u0639\u0644\u064a\u0647\u0645\u0627.   \u0623\u0648\u0644\u0627 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 …<\/p>\n","protected":false},"author":1,"featured_media":25255,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"footnotes":""},"categories":[6,294,11],"tags":[1906,353,318,1908,13,1907],"views":1557,"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/zahrashameya.com\/wp-content\/uploads\/2022\/12\/0000779.jpg","_links":{"self":[{"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/posts\/25254"}],"collection":[{"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=25254"}],"version-history":[{"count":1,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/posts\/25254\/revisions"}],"predecessor-version":[{"id":25256,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/posts\/25254\/revisions\/25256"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=\/wp\/v2\/media\/25255"}],"wp:attachment":[{"href":"https:\/\/zahrashameya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=25254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=25254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/zahrashameya.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=25254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}