{"id":598809,"date":"2025-07-28T03:06:31","date_gmt":"2025-07-28T01:06:31","guid":{"rendered":"https:\/\/znnlb.com\/?p=598809"},"modified":"2025-07-28T03:06:52","modified_gmt":"2025-07-28T01:06:52","slug":"10-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%80-%d8%b4%d8%af%d9%91-%d8%a7%d9%84%d8%ac%d8%b3%d9%85","status":"publish","type":"post","link":"https:\/\/znnlb.com\/?p=598809","title":{"rendered":"10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0640 \u0634\u062f\u0651 \u0627\u0644\u062c\u0633\u0645!"},"content":{"rendered":"\n
\n

10 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0640 \u0634\u062f\u0651 \u0627\u0644\u062c\u0633\u0645!<\/mark><\/strong><\/p>\n<\/blockquote>\n\n\n\n



\u0644\u0643\u0644 \u0645\u0646 \u062a\u0628\u062d\u062b \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f\u0651 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u062d\u0642\u064a\u0642 \u0644\u064a\u0627\u0642\u0629 \u0645\u062a\u0643\u0627\u0645\u0644\u0629\u060c \u0641\u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0634\u0631 \u0647\u064a \u0646\u0642\u0637\u0629 \u0627\u0646\u0637\u0644\u0627\u0642 \u0645\u062b\u0627\u0644\u064a\u0629\u060c \u0641\u0645\u0639 \u0632\u062d\u0645\u0629 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0648\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0645\u062a\u0636\u0627\u0631\u0628\u0629 \u062d\u0648\u0644 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u060c \u0642\u062f \u064a\u0635\u0639\u0628 \u0623\u062d\u064a\u0627\u0646\u0627\u064b \u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0627 \u064a\u0646\u0627\u0633\u0628 \u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u0627\u060c \u0644\u0630\u0627 \u0646\u0639\u0631\u0636 \u0623\u0645\u0627\u0645\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0651\u0627\u0644\u0629 \u0648\u0628\u0633\u064a\u0637\u0629 \u064a\u0645\u0643\u0646 \u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062a\u062d\u0635\u0644\u064a \u0639\u0644\u0649 \u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f \u0648\u0645\u062a\u0646\u0627\u0633\u0642 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u062d\u062a\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong>


\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 Lunges<\/strong>
\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629. ( 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a x 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a).<\/strong>

\u0642\u0641\u064a \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629\u060c \u0648\u0627\u0631\u0641\u0639\u064a \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645.<\/strong>

\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629\u060c \u0639\u0644\u0649 \u0623\u0646 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0631\u0643\u0628\u062a\u0643 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/strong>
\u0639\u0648\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0648\u0643\u0631\u0651\u0631\u064a \u0627\u0644\u0623\u0645\u0631 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/strong>
<\/strong>

\u0627\u0644\u0633\u0643\u0648\u0627\u062a Squats<\/strong>

\u0645\u0646 \u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 20 \u062a\u0643\u0631\u0627\u0631).<\/strong>

\u0642\u0641\u064a \u0645\u0639 \u062a\u0628\u0627\u0639\u062f \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/strong>

\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0643\u0623\u0646\u0643 \u062a\u062c\u0644\u0633\u064a\u0646 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a\u060c \u062b\u0645 \u0639\u0648\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649.<\/strong>
<\/strong>


\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 Overhead Dumbbell Press<\/strong>

\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0643\u0651\u0628 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 12 \u062a\u0643\u0631\u0627\u0631).<\/strong>

\u0627\u062d\u0645\u0644\u064a \u062f\u0645\u0628\u0644 \u062e\u0641\u064a\u0641 (\u0646\u062d\u0648 4-5 \u0643\u063a).<\/strong>

\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633\u060c \u062b\u0645 \u0623\u0639\u064a\u062f\u064a\u0647\u0627 \u0628\u0628\u0637\u0621 \u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/strong>



<\/strong>

\u0633\u062d\u0628 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 Dumbbell Rows<\/strong>

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0642\u0648\u0651\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u064a\u0639\u0632\u0632 \u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0630\u0631\u0627\u0639).<\/strong>

\u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629\u060c \u0645\u0639 \u0634\u062f\u0651 \u0627\u0644\u0628\u0637\u0646.<\/strong>

\u0627\u0633\u062d\u0628\u064a \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u0631\u0643\u0651\u0632\u064a \u0639\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0638\u0647\u0631.<\/strong>
<\/strong>



\u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629 \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 Single-leg Deadlift<\/strong>

\u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u064a\u0642\u0648\u0651\u064a \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-12 \u062a\u0643\u0631\u0627\u0631 \u0644\u0643\u0644 \u0633\u0627\u0642).<\/strong>

\u0627\u062d\u0645\u0644\u064a \u062f\u0645\u0628\u0644 \u0648\u062e\u0630\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f.<\/strong>

\u0645\u064a\u0644\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0645\u062f\u0651\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062e\u0644\u0641\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.<\/strong>
<\/strong>

\u0628\u064a\u0631\u0628\u064a Burpees<\/strong>

\u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0645\u0644 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u064a\u0629. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a).<\/strong>

\u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u0646\u062a\u0642\u0644\u064a \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637 \u062b\u0645 \u0639\u0648\u062f\u064a \u0648\u0627\u0642\u0641\u0632\u064a \u0644\u0644\u0623\u0639\u0644\u0649.<\/strong>
<\/strong>


\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 Push-ups<\/strong>

\u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0645\u0648\u0644\u0627\u064b \u0648\u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062f\u0631\u060c \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a x \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627).<\/strong>

\u0627\u0628\u062f\u0626\u064a \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u062b\u0645 \u0627\u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0627\u0646\u0632\u0644\u064a \u0628\u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u064a\u0644\u0627\u0645\u0633 \u0635\u062f\u0631\u0643 \u0627\u0644\u0623\u0631\u0636.<\/strong>
\u0627\u062f\u0641\u0639\u064a \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u062c\u062f\u062f\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/strong>


<\/strong>

\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a Side Plank<\/strong>

\u064a\u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0648\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u062c\u0633\u0645. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-15 \u062a\u0643\u0631\u0627\u0631 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628 \u0623\u064830 \u062b\u0627\u0646\u064a\u0629 \u062b\u0628\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628)<\/strong>

\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0648\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u0627\u0639\u062f.<\/strong>

\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u062d\u062a\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong>
<\/strong>



\u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0643\u0627\u0645\u0644 High Plank<\/strong>

\u064a\u0642\u0648\u0651\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a. (2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 30 \u062b\u0627\u0646\u064a\u0629).<\/strong>

\u062e\u0630\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u063a\u0637\u060c \u0645\u0639 \u0634\u062f\u0651 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645.<\/strong>

\u062b\u0628\u062a\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0640 30 \u062b\u0627\u0646\u064a\u0629.<\/strong>
<\/strong>




\u0627\u0644\u062c\u0633\u0631 Glute Bridge<\/strong>

\u062a\u0645\u0631\u064a\u0646 \u0641\u0639\u0651\u0627\u0644 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0633\u0641\u0644\u064a. (3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-12 \u062a\u0643\u0631\u0627\u0631).<\/strong>

\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0639 \u0634\u062f\u0651 \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/strong>

\u062a\u0648\u0642\u0651\u0641\u064a \u0644\u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u0639\u0648\u062f\u064a \u0644\u0644\u0623\u0633\u0641\u0644.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

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