{"id":167810,"date":"2025-10-29T14:09:41","date_gmt":"2025-10-29T11:09:41","guid":{"rendered":"https:\/\/intervalplus.com\/?p=167810"},"modified":"2025-10-29T14:09:45","modified_gmt":"2025-10-29T11:09:45","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/intervalplus.com\/ar\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629 \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0622\u0646"},"content":{"rendered":"\n<p>\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u061f&nbsp; \u0627\u0644\u062c\u0648\u0627\u0628 \u0644\u064a\u0633 \u0641\u064a \u0627\u0644\u062d\u0645\u064a\u0627\u062a \u0627\u0644\u0642\u0627\u0633\u064a\u0629 \u0623\u0648 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0633\u062d\u0631\u064a\u0629\u060c \u0628\u0644 \u0641\u064a \u0634\u064a\u0621 \u0628\u0633\u064a\u0637 \u0648\u0645\u0645\u062a\u0639 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647: <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>.&nbsp; \u0641\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0627\u0644\u0630\u0647\u0628\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642\u060c \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0628\u0634\u0643\u0644 \u0634\u0627\u0645\u0644. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u0623\u062e\u0630\u0643 \u0641\u064a \u062c\u0648\u0644\u0629 \u0645\u062a\u0643\u0627\u0645\u0644\u0629 \u062f\u0627\u062e\u0644 \u0639\u0627\u0644\u0645 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0644\u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <a href=\"https:\/\/intervalplus.com\/ar\/programs\/\"><strong>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629<\/strong><\/a>\u060c \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u0637\u0628\u064a\u0642\u0647\u0627 \u0628\u0637\u0631\u064a\u0642\u0629 \u0630\u0643\u064a\u0629 \u0648\u0622\u0645\u0646\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0645\u062a\u0642\u062f\u0651\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u061f<\/strong><\/h2>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 (Cardio) \u0647\u064a \u0627\u062e\u062a\u0635\u0627\u0631 \u0644\u0643\u0644\u0645\u0629 <strong>Cardiovascular Exercise<\/strong> \u0623\u064a &#8220;\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629&#8221;\u060c \u0648\u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0644\u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u0639\u064a\u0646\u0629.<br>\u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u0631\u062a\u0641\u0639 \u0646\u0628\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u064a\u0628\u062f\u0623 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0643\u0645\u0635\u062f\u0631 \u0644\u0644\u0637\u0627\u0642\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 <strong>\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629<\/strong>.<\/p>\n\n\n\n<p>\u062a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a\u060c \u0627\u0644\u062c\u0631\u064a\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0648\u062d\u062a\u0649 \u0627\u0644\u0631\u0642\u0635.<br>\u0627\u0644\u0633\u0631 \u0644\u0627 \u064a\u0643\u0645\u0646 \u0641\u064a \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u0642\u0637\u060c \u0628\u0644 \u0641\u064a <strong>\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0648\u0634\u062f\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/strong>.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong><\/h3>\n\n\n\n<p>\u0642\u0628\u0644 \u0623\u0646 \u0646\u062a\u062d\u062f\u062b \u0639\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0636\u0631\u0648\u0631\u0629 \u0644\u0643\u0644 \u0634\u062e\u0635:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629<\/strong><strong><br><\/strong> \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 (Metabolism) \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u062c\u0633\u0645\u0643 \u0633\u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<br><\/li>\n\n\n\n<li><strong>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646<\/strong><strong><br><\/strong> \u0643\u0644 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u062c\u0639\u0644 \u0642\u0644\u0628\u0643 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u0636\u062e \u0627\u0644\u062f\u0645\u060c \u0643\u0645\u0627 \u062a\u062d\u0633\u0651\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<br><\/li>\n\n\n\n<li><strong>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u062a\u0648\u062a\u0631<\/strong><strong><br><\/strong> \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0641\u0631\u0632 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0641\u062a\u0645\u0646\u062d\u0643 \u0634\u0639\u0648\u0631\u064b\u0627 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629.<br><\/li>\n\n\n\n<li><strong>\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><strong><br><\/strong> \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0646\u0627\u0645\u0648\u0646 \u0628\u0639\u0645\u0642 \u0648\u064a\u0633\u062a\u064a\u0642\u0638\u0648\u0646 \u0628\u062d\u064a\u0648\u064a\u0629 \u0623\u0643\u0628\u0631.<br><\/li>\n\n\n\n<li><strong>\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629<\/strong><strong><br><\/strong> \u064a\u0642\u0644\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u0633\u0643\u0631\u060c \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u0627\u0644\u0633\u0645\u0646\u0629.<br><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0633\u0631\u0639\u0629<\/strong><\/h3>\n\n\n\n<p>\u0625\u0644\u064a\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a\u060c \u0648\u0645\u0639\u0638\u0645\u0647\u0627 \u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0623\u062c\u0647\u0632\u0629 \u0623\u0648 \u0645\u0639\u062f\u0627\u062a \u062e\u0627\u0635\u0629:<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>1. \u0627\u0644\u062c\u0631\u064a (Running)<\/strong><\/h3>\n\n\n\n<p>\u0627\u0644\u062c\u0631\u064a \u0647\u0648 \u0623\u062d\u062f \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0631\u0642 \u0645\u0627 \u0628\u064a\u0646 <strong>600 \u0625\u0644\u0649 900 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0645\u0627\u0631\u0633\u0647 \u0628\u0641\u0639\u0627\u0644\u064a\u0629\u061f<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 5 \u062f\u0642\u0627\u0626\u0642 \u0644\u062a\u0633\u062e\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.<br><\/li>\n\n\n\n<li>\u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629.<br><\/li>\n\n\n\n<li>\u062d\u0627\u0648\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0646\u0641\u0633 \u0645\u0646\u062a\u0638\u0645.<br><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u064a\u062d\u0629:<\/strong><\/h4>\n\n\n\n<p>\u0627\u062e\u062a\u0631 \u0623\u0645\u0627\u0643\u0646 \u0637\u0628\u064a\u0639\u064a\u0629 \u0623\u0648 \u0645\u0636\u0645\u0627\u0631\u064b\u0627 \u0641\u064a <strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633<\/strong> \u0644\u062a\u062c\u0639\u0644 \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0645\u0645\u062a\u0639\u0629 \u0648\u0622\u0645\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0644 (Jump Rope)<\/strong><\/h3>\n\n\n\n<p>\u0642\u062f \u062a\u0628\u062f\u0648 \u0628\u0633\u064a\u0637\u0629\u060c \u0644\u0643\u0646\u0647\u0627 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0627\u0639\u0644\u064a\u0629 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<br>\u0641\u064a 15 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637\u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 <strong>250 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/strong>!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f\u0647\u0627:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<br><\/li>\n\n\n\n<li>\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0631\u0634\u0627\u0642\u0629.<br><\/li>\n\n\n\n<li>\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u0646\u0627\u062f\u064a.<br><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629:<\/strong><\/h4>\n\n\n\n<p>\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627\u060c \u0623\u0645\u0633\u0643 \u0627\u0644\u062d\u0628\u0644 \u0645\u0646 \u0627\u0644\u0637\u0631\u0641\u064a\u0646\u060c \u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0642\u0641\u0632 \u0628\u062e\u0641\u0629 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>3. \u062a\u0645\u0627\u0631\u064a\u0646 HIIT (\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629)<\/strong><\/h3>\n\n\n\n<p>\u064a\u064f\u0639\u062f HIIT \u0645\u0646 \u0623\u0642\u0648\u0649 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629.<br>\u0627\u0644\u0641\u0643\u0631\u0629 \u0647\u064a <strong>\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0639\u0627\u0644\u064a \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629<\/strong>\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 (\u0638\u0627\u0647\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062d\u0631\u0642).<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 HIIT \u0628\u0633\u064a\u0637:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>30 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639.<br><\/li>\n\n\n\n<li>20 \u062b\u0627\u0646\u064a\u0629 \u0631\u0627\u062d\u0629.<br><\/li>\n\n\n\n<li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<br><\/li>\n<\/ul>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0621 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0635\u0627\u0644\u0629 <strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633<\/strong> \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u062e\u062a\u0635\u064a\u0646 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0633\u0631\u064a\u0639\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>4. \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0623\u0648 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (Cycling)<\/strong><\/h3>\n\n\n\n<p>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0644\u0627 \u064a\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<br>\u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0645\u062a\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646.<br><\/li>\n\n\n\n<li>\u064a\u0639\u0632\u0632 \u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0644\u0628.<br><\/li>\n\n\n\n<li>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a.<br><\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0645\u0631\u0629 \u062a\u0645\u0627\u0631\u0633\u0647\u0627\u061f<\/strong><\/h4>\n\n\n\n<p>3 \u0625\u0644\u0649 4 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0625\u062d\u062f\u0627\u062b \u0641\u0631\u0642 \u0645\u0644\u062d\u0648\u0638 \u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u0644\u064a\u0627\u0642\u062a\u0647.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>5. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 (Swimming)<\/strong><\/h3>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645\u060c \u0641\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u064a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0645\u062b\u0644.<br>\u0641\u0647\u064a \u062a\u0645\u0631\u0651\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u062a\u062d\u0631\u0642 \u0645\u0627 \u0628\u064a\u0646 <strong>500 \u0625\u0644\u0649 700 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<br><\/li>\n\n\n\n<li>\u062a\u062e\u0641\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0646\u0639\u0634 \u0627\u0644\u062c\u0633\u0645.<br><\/li>\n\n\n\n<li>\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629.<br><\/li>\n<\/ul>\n\n\n\n<p>\u0641\u064a <strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633<\/strong>\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u062d\u0635\u0635 \u0633\u0628\u0627\u062d\u0629 \u0645\u0646\u0638\u0645\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0647\u062f\u0641\u0643 \u0628\u0633\u0631\u0639\u0629 \u0648\u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0639\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>6. \u0635\u0639\u0648\u062f \u0627\u0644\u062f\u0631\u062c (Stair Climbing)<\/strong><\/h3>\n\n\n\n<p>\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629.<br>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0633\u0631\u0639\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/strong><\/h4>\n\n\n\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0633\u0644\u0627\u0644\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u0629 \u0623\u0648 \u062c\u0647\u0627\u0632 \u0627\u0644\u0640Stairmaster \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a.<br>\u0627\u0628\u062f\u0623 \u0628\u0640 10 \u062f\u0642\u0627\u0626\u0642 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u062b\u0645 \u0632\u062f \u0627\u0644\u0648\u0642\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>7. \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 (Brisk Walking)<\/strong><\/h3>\n\n\n\n<p>\u0642\u062f \u064a\u0628\u062f\u0648 \u0628\u0633\u064a\u0637\u064b\u0627\u060c \u0644\u0643\u0646\u0647 \u0641\u0639\u0651\u0627\u0644 \u062c\u062f\u064b\u0627 \u062e\u0627\u0635\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646.<br>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0646\u0635\u064a\u062d\u0629 \u0641\u0639\u0627\u0644\u0629:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0628\u062e\u0637\u0648\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0645\u0639 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<br><\/li>\n\n\n\n<li>\u062e\u0635\u0635 \u0645\u0646 30 \u0625\u0644\u0649 45 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<br><\/li>\n\n\n\n<li>\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a \u062f\u0627\u062e\u0644 <strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633<\/strong> \u0641\u064a \u0628\u064a\u0626\u0629 \u0645\u0631\u064a\u062d\u0629 \u0648\u0622\u0645\u0646\u0629.<br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u0639\u0632\u064a\u0632 \u0646\u062a\u0627\u0626\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0645\u0627\u0631\u0633 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0627\u0646\u062a\u0638\u0627\u0645<\/strong><strong><br><\/strong> \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 4 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627. \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0627\u0644\u0633\u0631 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u062f\u0627\u0626\u0645\u0629.<br><\/li>\n\n\n\n<li><strong>\u0627\u062f\u0645\u062c \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong><strong><br><\/strong> \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u062a\u0646\u0627\u0633\u0642\u060c \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646.<br><\/li>\n\n\n\n<li><strong>\u0627\u0646\u062a\u0628\u0647 \u0644\u0644\u062a\u063a\u0630\u064a\u0629<\/strong><strong><br><\/strong> \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062d\u062f\u0647 \u0644\u0627 \u064a\u0643\u0641\u064a\u061b \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0627\u062a \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0628\u062a\u0639\u062f \u0639\u0646 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a \u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0634\u0628\u0639\u0629.<br><\/li>\n\n\n\n<li><strong>\u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0646\u0648\u0645<\/strong><strong><br><\/strong> \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u062c\u064a\u062f \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636.<br><\/li>\n\n\n\n<li><strong>\u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u062b\u0631\u0629<\/strong><strong><br><\/strong> \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0636\u0631\u0648\u0631\u064a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<br><\/li>\n\n\n\n<li><strong>\u0627\u0633\u062a\u0639\u0646 \u0628\u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/strong><strong><br><\/strong> \u0648\u062c\u0648\u062f \u0645\u062f\u0631\u0628 \u0645\u062e\u062a\u0635 \u0645\u062b\u0644 \u0645\u062f\u0631\u0628\u064a <strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633<\/strong> \u064a\u0636\u0645\u0646 \u0644\u0643 \u0623\u062f\u0627\u0621 \u0635\u062d\u064a\u062d\u064b\u0627 \u0648\u062a\u0642\u062f\u0645\u064b\u0627 \u0623\u0633\u0631\u0639.<br><\/li>\n<\/ol>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u062a\u062d\u062a\u0627\u062c \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/strong><\/h4>\n\n\n\n<p>\u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631\u060c \u0644\u0643\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u064a\u0644\u0627\u062d\u0638\u0648\u0646 \u062a\u062d\u0633\u0646\u064b\u0627 \u0641\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0645\u0632\u0627\u062c \u062e\u0644\u0627\u0644 <strong>\u0623\u0648\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u0646<\/strong> \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u060c<br>\u0623\u0645\u0627 \u0645\u0646 \u062d\u064a\u062b \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0641\u064a\u0645\u0643\u0646 \u0631\u0624\u064a\u0629 \u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0636\u062d\u0629 \u062e\u0644\u0627\u0644 <strong>4 \u0625\u0644\u0649 6 \u0623\u0633\u0627\u0628\u064a\u0639<\/strong> \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0645\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0628\u0633\u0647\u0648\u0644\u0629\u061f<\/strong><\/h4>\n\n\n\n<p>\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0647\u064a <strong>\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628<\/strong> \u0627\u0644\u0630\u064a \u064a\u0634\u062c\u0639\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u0645\u0646\u062d\u0643 \u0628\u064a\u0626\u0629 \u062a\u062d\u0641\u064a\u0632\u064a\u0629 \u0622\u0645\u0646\u0629.<br>\u0648\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u064a\u0628\u0631\u0632 <a href=\"https:\/\/intervalplus.com\/ar\/programs\/\"><strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633 <\/strong><\/a><strong>(Interval Plus)<\/strong> \u0643\u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0646\u062f\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u062a\u062c\u0631\u0628\u0629 \u0644\u064a\u0627\u0642\u0629 \u0645\u062a\u0643\u0627\u0645\u0644\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a.<\/p>\n\n\n\n<p>\u064a\u062a\u0645\u064a\u0632 \u0627\u0644\u0646\u0627\u062f\u064a \u0628\u0640:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0623\u062c\u0647\u0632\u0629 \u062d\u062f\u064a\u062b\u0629 \u0648\u0645\u062a\u0646\u0648\u0639\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<br><\/li>\n\n\n\n<li>\u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u062a\u062e\u0635\u0635\u064a\u0646 \u0644\u062a\u0635\u0645\u064a\u0645 \u0628\u0631\u0646\u0627\u0645\u062c \u064a\u0646\u0627\u0633\u0628 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<br><\/li>\n\n\n\n<li>\u0623\u062c\u0648\u0627\u0621 \u0645\u062d\u0641\u0632\u0629 \u0648\u0645\u0631\u064a\u062d\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631.<br><\/li>\n\n\n\n<li>\u062d\u0635\u0635 \u062c\u0645\u0627\u0639\u064a\u0629 \u0645\u0645\u062a\u0639\u0629 \u0645\u062b\u0644 \u0627\u0644\u0640HIIT\u060c \u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629.<br><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>\u0641\u064a \u0627\u0644\u062e\u062a\u0627\u0645<\/strong><\/h4>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u0648\u0633\u064a\u0644\u0629 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0628\u0644 \u0647\u064a \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629 \u064a\u0645\u0646\u062d\u0643 \u0637\u0627\u0642\u0629\u060c \u0635\u062d\u0629\u060c \u0648\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633.<br>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u062c\u0631\u064a\u060c \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062d\u0628\u0644\u060c \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629\u060c \u0627\u0644\u0623\u0647\u0645 \u0647\u0648 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0627\u0644\u0622\u0646 \u0648\u062a\u0633\u062a\u0645\u0631 \u0628\u062e\u0637\u0648\u0627\u062a \u062b\u0627\u0628\u062a\u0629.<\/p>\n\n\n\n<p>\u0627\u0628\u062f\u0623 \u064a\u0648\u0645\u0643 \u0628\u0637\u0627\u0642\u0629 \u062c\u062f\u064a\u062f\u0629\u060c \u0627\u0633\u062a\u062b\u0645\u0631 \u0641\u064a \u0635\u062d\u062a\u0643\u060c \u0648\u063a\u064a\u0651\u0631 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645.<br>\u0648\u0644\u0627 \u062a\u0646\u0633\u064e \u0623\u0646 \u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u062a\u0635\u0646\u0639 \u0627\u0644\u0641\u0627\u0631\u0642 \u0627\u0644\u062d\u0642\u064a\u0642\u064a \u0641\u064a \u0646\u062c\u0627\u062d\u0643.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p><strong>\u062e\u0630 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0646\u062d\u0648 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0622\u0646<\/strong><\/p>\n\n\n\n<p>\u0627\u0628\u062f\u0623 \u0631\u062d\u0644\u062a\u0643 \u0646\u062d\u0648 \u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0645\u062a\u0646\u0627\u0633\u0642 \u0641\u064a <a href=\"https:\/\/intervalplus.com\/ar\/\"><strong>\u0646\u0627\u062f\u064a \u0625\u0646\u062a\u0631\u0641\u0644 \u0628\u0644\u0633<\/strong><\/a>\u060c \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u062a\u062c\u0631\u0628\u0629 \u062a\u062f\u0631\u064a\u0628 \u0645\u0645\u064a\u0632\u0629 \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0648\u0627\u0644\u0623\u062c\u0648\u0627\u0621 \u0627\u0644\u062a\u062d\u0641\u064a\u0632\u064a\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/intervalplus.com\/ar\/gym-memberships\/\">&nbsp;<strong>\u0627\u062d\u062c\u0632 \u0627\u0634\u062a\u0631\u0627\u0643\u0643 \u0627\u0644\u064a\u0648\u0645<\/strong> <\/a>\u0648\u0627\u0633\u062a\u0639\u062f 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\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0633\u062d\u0631\u064a\u0629\u060c \u0628\u0644 \u0641\u064a \u0634\u064a\u0621 \u0628\u0633\u064a\u0637 \u0648\u0645\u0645\u062a\u0639 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0646\u0641\u0633\u0647: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648.&nbsp; 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