{"id":1733,"date":"2025-12-15T13:06:14","date_gmt":"2025-12-15T09:36:14","guid":{"rendered":"https:\/\/healthapp.pro\/mag\/?p=1733"},"modified":"2025-12-15T13:06:14","modified_gmt":"2025-12-15T09:36:14","slug":"exercise-to-lose-belly-fat","status":"publish","type":"post","link":"https:\/\/healthapp.pro\/mag\/?p=1733","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 | \u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645"},"content":{"rendered":"<h2><strong>\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/strong><\/h2>\n<p>\u0686\u0631\u0627 \u0628\u0627 \u0648\u062c\u0648\u062f \u0648\u0631\u0632\u0634\u060c \u0634\u06a9\u0645 \u0647\u0646\u0648\u0632 \u0644\u0627\u063a\u0631 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\u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u0634\u0648\u0646\u062f.<\/p>\n<p>\u0646\u0645\u0648\u0646\u0647\u200c \u0647\u0627:<\/p>\n<ul>\n<li>\u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u062a\u0646\u062f<\/li>\n<li>\u062f\u0648\u06cc\u062f\u0646 \u0622\u0631\u0627\u0645 \u06cc\u0627 \u0645\u062a\u0648\u0633\u0637<\/li>\n<li>\u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc<\/li>\n<li>\u0634\u0646\u0627<\/li>\n<\/ul>\n<p>\u0637\u0628\u0642 \u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u0645\u0646\u062a\u0634\u0631\u0634\u062f\u0647 \u062f\u0631 Obesity Reviews:<\/p>\n<ul>\n<li>150 \u062a\u0627 300 \u062f\u0642\u06cc\u0642\u0647 \u0641\u0639\u0627\u0644\u06cc\u062a \u0647\u0648\u0627\u0632\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0645\u0639\u0646\u06cc\u200c\u062f\u0627\u0631 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u060c \u0628\u0647\u200c \u0648\u06cc\u0698\u0647 \u0686\u0631\u0628\u06cc \u0627\u062d\u0634\u0627\u06cc\u06cc\u060c \u0631\u0627 \u0628\u0647\u200c\u0647\u0645\u0631\u0627\u0647 \u062f\u0627\u0631\u062f<\/li>\n<\/ul>\n<p>\u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0634\u062f\u062a \u0645\u062a\u0648\u0633\u0637 \u0648 \u062a\u062f\u0627\u0648\u0645\u060c \u0645\u0624\u062b\u0631\u062a\u0631 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627\u06cc \u0645\u0642\u0637\u0639\u06cc \u0648 \u0634\u062f\u06cc\u062f \u0627\u0633\u062a.<\/p>\n<ol start=\"2\">\n<li><strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a HIIT\u061b \u0645\u0624\u062b\u0631 \u0627\u0645\u0627 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u0622\u06af\u0627\u0647\u06cc<\/strong><\/li>\n<\/ol>\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0646\u0627\u0648\u0628\u06cc \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 (HIIT) \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u062b\u0631 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0642\u0648\u06cc\u060c \u062a\u0648\u062c\u0647 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0628\u0647 \u062e\u0648\u062f \u062c\u0644\u0628 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f.<\/p>\n<p>\u0645\u0632\u0627\u06cc\u0627\u06cc \u0639\u0644\u0645\u06cc HIIT:<\/p>\n<ul>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0635\u0631\u0641 \u0627\u0646\u0631\u0698\u06cc \u062d\u062a\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0627\u062d\u0634\u0627\u06cc\u06cc \u062f\u0631 \u0632\u0645\u0627\u0646 \u06a9\u0648\u062a\u0627\u0647\u200c \u062a\u0631<\/li>\n<li>\u0645\u0646\u0627\u0633\u0628 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f \u06a9\u0645\u200c \u0648\u0642\u062a<\/li>\n<\/ul>\n<p>\u0645\u0637\u0627\u0644\u0639\u0647\u200c \u0627\u06cc \u062f\u0631 British Journal of Sports Medicine \u0646\u0634\u0627\u0646 \u062f\u0627\u062f HIIT \u062f\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc \u06cc\u06a9\u0646\u0648\u0627\u062e\u062a\u060c \u06a9\u0627\u0647\u0634 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0631 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u06a9\u0646\u062f\u061b \u0627\u0645\u0627:<\/p>\n<ul>\n<li>\u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0633\u062a<\/li>\n<li>\u0628\u062f\u0648\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u0628\u062f\u0646\u06cc \u0645\u06cc\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u06cc\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0631\u0633 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0634\u0648\u062f<\/li>\n<\/ul>\n<ol start=\"3\">\n<li><strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc\u061b \u0639\u0627\u0645\u0644 \u067e\u0646\u0647\u0627\u0646 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/strong><\/li>\n<\/ol>\n<p>\u0628\u0631 \u062e\u0644\u0627\u0641 \u0628\u0627\u0648\u0631 \u0639\u0645\u0648\u0645\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u06cc\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u062f\u0627\u0631\u062f.<\/p>\n<p>\u062f\u0644\u0627\u06cc\u0644 \u0639\u0644\u0645\u06cc:<\/p>\n<ul>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc<\/li>\n<li>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u067e\u0627\u06cc\u0647<\/li>\n<li>\u0628\u0647\u0628\u0648\u062f \u062d\u0633\u0627\u0633\u06cc\u062a \u0627\u0646\u0633\u0648\u0644\u06cc\u0646\u06cc<\/li>\n<li>\u06a9\u0645\u06a9 \u0628\u0647 \u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u060c \u0628\u0647\u200c \u0648\u06cc\u0698\u0647 \u062f\u0631 \u0628\u0627\u0646\u0648\u0627\u0646<\/li>\n<\/ul>\n<p>\u0628\u0631 \u0627\u0633\u0627\u0633 \u062a\u0648\u0635\u06cc\u0647 American College of Sports Medicine\u060c \u062d\u062f\u0627\u0642\u0644 \u062f\u0648 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0648\u0631\u0632\u0634 \u0647\u0648\u0627\u0632\u06cc\u060c \u062a\u0631\u06a9\u06cc\u0628 \u0627\u06cc\u062f\u0647\u200c \u0622\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0627\u0633\u062a.<\/p>\n<ol start=\"4\">\n<li><strong> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core)<\/strong><\/li>\n<\/ol>\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u0645\u06cc\u0627\u0646\u200c\u062a\u0646\u0647:<\/p>\n<ul>\n<li>\u0628\u0647\u200c\u062a \u0646\u0647\u0627\u06cc\u06cc \u0634\u06a9\u0645 \u0631\u0627 \u0644\u0627\u063a\u0631 \u0646\u0645\u06cc\u06a9\u0646\u0646\u062f<\/li>\n<li>\u0627\u0645\u0627 \u0638\u0627\u0647\u0631 \u062a\u062e\u062a\u200c \u062a\u0631 \u0648 \u0633\u0641\u062a\u200c \u062a\u0631\u06cc \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u06a9\u0646\u0646\u062f<\/li>\n<li>\u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f \u0648 \u0627\u0641\u062a\u0627\u062f\u06af\u06cc \u0634\u06a9\u0645 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u06a9\u0646\u0646\u062f<\/li>\n<\/ul>\n<p>\u062f\u0631 \u0648\u0627\u0642\u0639 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u00ab\u0632\u06cc\u0631\u0628\u0646\u0627\u06cc \u0638\u0627\u0647\u0631\u06cc\u00bb \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0647\u0633\u062a\u0646\u062f\u060c \u0646\u0647 \u0639\u0627\u0645\u0644 \u0627\u0635\u0644\u06cc \u0686\u0631\u0628\u06cc\u200c \u0633\u0648\u0632\u06cc.<\/p>\n<h3>\u0646\u0642\u0634 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u062f\u0631 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645\u061b \u0646\u06a9\u062a\u0647\u200c \u0627\u06cc \u062d\u06cc\u0627\u062a\u06cc<\/h3>\n<p>\u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f\u060c \u0628\u0647\u200c \u0648\u06cc\u0698\u0647 \u0628\u0627\u0646\u0648\u0627\u0646\u060c \u067e\u0627\u0633\u062e \u0628\u062f\u0646 \u0628\u0647 \u0648\u0631\u0632\u0634 \u0628\u062f\u0648\u0646 \u062f\u0631 \u0646\u0638\u0631 \u06af\u0631\u0641\u062a\u0646 \u0647\u0648\u0631\u0645\u0648\u0646\u200c \u0647\u0627 \u0642\u0627\u0628\u0644 \u062a\u062d\u0644\u06cc\u0644 \u0646\u06cc\u0633\u062a.<\/p>\n<p><strong>\u0647\u0648\u0631\u0645\u0648\u0646\u200c \u0647\u0627\u06cc \u06a9\u0644\u06cc\u062f\u06cc:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 (\u0647\u0648\u0631\u0645\u0648\u0646 \u0627\u0633\u062a\u0631\u0633)<\/li>\n<li>\u0627\u0646\u0633\u0648\u0644\u06cc\u0646<\/li>\n<li>\u0627\u0633\u062a\u0631\u0648\u0698\u0646 \u0648 \u067e\u0631\u0648\u0698\u0633\u062a\u0631\u0648\u0646<\/li>\n<\/ul>\n<p><strong>\u0648\u0631\u0632\u0634 \u0645\u0646\u0638\u0645 \u0648 \u0645\u062a\u0639\u0627\u062f\u0644:<\/strong><\/p>\n<ul>\n<li>\u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0645\u0632\u0645\u0646 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u062f\u0647\u062f<\/li>\n<li>\u0645\u0642\u0627\u0648\u0645\u062a \u0627\u0646\u0633\u0648\u0644\u06cc\u0646\u06cc \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u062e\u0634\u062f<\/li>\n<li>\u0628\u0647 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u06a9\u0646\u062f<\/li>\n<\/ul>\n<p>\u0627\u0645\u0627 \u0648\u0631\u0632\u0634 \u0628\u06cc\u0634\u200c\u0627\u0632\u062d\u062f\u060c \u0628\u062f\u0648\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0627\u0641\u06cc\u060c \u0645\u06cc\u062a\u0648\u0627\u0646\u062f \u062f\u0642\u06cc\u0642\u0627\u064b \u0646\u062a\u06cc\u062c\u0647 \u0645\u0639\u06a9\u0648\u0633 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f \u0648 \u0628\u0627\u0639\u062b \u062a\u062c\u0645\u0639 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0634\u0648\u062f.<\/p>\n<h4>\u0628\u0627\u0648\u0631\u0647\u0627\u06cc \u0646\u0627\u062f\u0631\u0633\u062a \u0631\u0627\u06cc\u062c \u062f\u0631\u0628\u0627\u0631\u0647 \u0648\u0631\u0632\u0634 \u0648 \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645<\/h4>\n<ul>\n<li>\u0627\u0646\u062c\u0627\u0645 \u0631\u0648\u0632\u0627\u0646\u0647 \u0635\u062f\u0647\u0627 \u062d\u0631\u06a9\u062a \u0634\u06a9\u0645\u060c \u0686\u0631\u0628\u06cc \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0646\u0645\u06cc\u0628\u0631\u062f<\/li>\n<li>\u062a\u0639\u0631\u06cc\u0642 \u0632\u06cc\u0627\u062f \u0628\u0647\u200c \u0645\u0639\u0646\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0646\u06cc\u0633\u062a<\/li>\n<li>\u062d\u0630\u0641 \u06a9\u0627\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u0631\u0648\u0646\u062f \u0644\u0627\u063a\u0631\u06cc \u0631\u0627 \u06a9\u0646\u062f \u0645\u06cc\u06a9\u0646\u062f<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0634\u062f\u06cc\u062f \u0628\u062f\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u060c \u0627\u0644\u0632\u0627\u0645\u0627\u064b \u0645\u0624\u062b\u0631\u062a\u0631 \u0646\u06cc\u0633\u062a<\/li>\n<\/ul>\n<p>\u0627\u0635\u0644\u0627\u062d \u0627\u06cc\u0646 \u0628\u0627\u0648\u0631\u0647\u0627\u060c \u0627\u0648\u0644\u06cc\u0646 \u06af\u0627\u0645 \u0628\u0631\u0627\u06cc \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647 \u0648\u0627\u0642\u0639\u06cc \u0627\u0633\u062a.<\/p>\n<p>&nbsp;<\/p>\n<h4>\u0686\u0647 \u0645\u062f\u062a \u0637\u0648\u0644 \u0645\u06cc\u06a9\u0634\u062f \u062a\u0627 \u0634\u06a9\u0645 \u0644\u0627\u063a\u0631 \u0634\u0648\u062f\u061f<\/h4>\n<p>\u0628\u0631 \u0627\u0633\u0627\u0633 \u062f\u0627\u062f\u0647\u200c \u0647\u0627\u06cc \u0628\u0627\u0644\u06cc\u0646\u06cc:<\/p>\n<ul>\n<li>\u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 \u0627\u0632 \u0647\u0641\u062a\u0647 \u062f\u0648\u0645 \u062a\u0627 \u0633\u0648\u0645 \u0622\u063a\u0627\u0632 \u0645\u06cc\u0634\u0648\u062f<\/li>\n<li>\u06a9\u0627\u0647\u0634 \u0642\u0627\u0628\u0644 \u0645\u0634\u0627\u0647\u062f\u0647 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u06cc\u0646 \u0647\u0641\u062a\u0647 \u0686\u0647\u0627\u0631\u0645 \u062a\u0627 \u0647\u0634\u062a\u0645 \u062f\u06cc\u062f\u0647 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\u062f\u0633\u062a\u200c\u06cc\u0627\u0641\u062a\u0646\u06cc \u0627\u0633\u062a<\/li>\n<\/ul>\n<p>\u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u06a9\u0644\u06cc \u0628\u062f\u0646\u060c \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u0647\u0648\u0634\u0645\u0646\u062f\u0627\u0646\u0647 \u062a\u0645\u0631\u06cc\u0646\u060c \u062a\u0646\u0647\u0627 \u0645\u0633\u06cc\u0631 \u067e\u0627\u06cc\u062f\u0627\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0627\u0633\u062a.<\/p>\n<h4>\u0645\u0646\u0627\u0628\u0639 :<\/h4>\n<ul>\n<li>Harvard Medical School \u2013 Visceral Fat and Physical Activity<\/li>\n<li>American College of Sports Medicine (ACSM) Guidelines<\/li>\n<li>Obesity Reviews \u2013 Aerobic Exercise and Abdominal Fat<\/li>\n<li>British Journal of Sports Medicine \u2013 HIIT and Visceral Fat<\/li>\n<li>Journal of Strength and Conditioning Research \u2013 Spot Reduction Studies<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0686\u0631\u0627 \u0628\u0627 \u0648\u062c\u0648\u062f \u0648\u0631\u0632\u0634\u060c \u0634\u06a9\u0645 \u0647\u0646\u0648\u0632 \u0644\u0627\u063a\u0631 \u0646\u0645\u06cc\u0634\u0648\u062f\u061f \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0647\u0645\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0648\u0627\u0631\u062f \u0645\u0633\u06cc\u0631 \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0645\u06cc\u0634\u0648\u0646\u062f\u060c \u062f\u06cc\u0631 \u06cc\u0627 \u0632\u0648\u062f \u0628\u0627 \u06cc\u06a9 \u0633\u0624\u0627\u0644 \u0645\u0634\u062a\u0631\u06a9 \u0631\u0648 \u0628\u0647\u200c \u0631\u0648 \u0645\u06cc\u0634\u0648\u0646\u062f: \u00ab\u0686\u0631\u0627 \u0628\u0627 \u0627\u06cc\u0646\u06a9\u0647 \u0648\u0631\u0632\u0634 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\u0628\u0627\u0634\u06cc\u0645 &nbsp; \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645\u06cc \u0686\u06cc\u0633\u062a \u0648 \u0686\u0631\u0627 \u0627\u0647\u0645\u06cc\u062a \u067e\u0632\u0634\u06a9\u06cc \u062f\u0627\u0631\u062f\u061f \u0686\u0631\u0628\u06cc \u0634\u06a9\u0645 \u0641\u0642\u0637 \u06cc\u06a9 \u0645\u0633\u0626\u0644\u0647 \u0638\u0627\u0647\u0631\u06cc \u0646\u06cc\u0633\u062a \u0686\u0631\u0628\u06cc \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645 \u0628\u0647 \u062f\u0648 \u062f\u0633\u062a\u0647 \u0627\u0635\u0644\u06cc \u062a\u0642\u0633\u06cc\u0645 \u0645\u06cc\u0634\u0648\u062f: \u0686\u0631\u0628\u06cc \u0632\u06cc\u0631\u067e\u0648\u0633\u062a\u06cc: \u0647\u0645\u0627\u0646 \u0686\u0631\u0628\u06cc\u200c\u0627\u06cc \u06a9\u0647 \u0628\u0627 \u0644\u0645\u0633 \u0627\u062d\u0633\u0627\u0633 \u0645\u06cc\u0634\u0648\u062f \u0686\u0631\u0628\u06cc \u0627\u062d\u0634\u0627\u06cc\u06cc: \u0686\u0631\u0628\u06cc \u067e\u0646\u0647\u0627\u0646 \u0627\u0637\u0631\u0627\u0641 \u0627\u0646\u062f\u0627\u0645\u200c &hellip;<\/p>\n","protected":false},"author":1,"featured_media":1735,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[42],"tags":[],"class_list":["post-1733","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.7.1 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 | \u0645\u0639\u0631\u0641\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 - \u0645\u062c\u0644\u0647 \u0647\u0644\u062b \u0627\u067e<\/title>\n<meta name=\"description\" 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