{"id":12352,"date":"2022-03-26T11:27:44","date_gmt":"2022-03-26T11:27:44","guid":{"rendered":"http:\/\/fitness-andbeauty.com\/?p=12352"},"modified":"2022-03-23T11:32:26","modified_gmt":"2022-03-23T11:32:26","slug":"4-ways-to-burn-calories-instantly","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/ar\/4-ways-to-burn-calories-instantly\/","title":{"rendered":"4 \u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631"},"content":{"rendered":"

4 \u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631<\/p>\n

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u062d\u0627\u062a \u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0646\u0633\u0649 \u0642\u0631\u0627\u0621\u0629 \u0643\u062a\u0627\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0627\u0633\u062a\u0639\u062f \u0644\u0634\u064a\u0621 \u064a\u062a\u0637\u0644\u0628 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 100\u066a. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/p>\n

\n

\u0647\u0644 \u062a\u0631\u064a\u062f \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u064a\u0629\u061f \u0644\u0646 \u064a\u0643\u0648\u0646 \u0628\u062f\u0648\u0646 \u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062c\u0628\u0647\u0629 \u0645\u0628\u0644\u0644\u0629 \u0628\u0627\u0644\u0639\u0631\u0642. \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0630\u064a \u062a\u062e\u062a\u0627\u0631\u0647 \u0644\u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u0641\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062d\u0634\u062f \u0646\u0641\u0633\u0643 \u0644\u0628\u0630\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f. \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628 \u0645\u0631\u062a\u0641\u0639 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u064a\u0634\u0628\u0647 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0639\u062f\u0627\u062f \u0627\u0644\u0633\u0631\u0639\u0629 \u0641\u064a \u0627\u0644\u0633\u064a\u0627\u0631\u0629 – \u0641\u0647\u0648 \u064a\u0648\u0636\u062d \u0645\u062f\u0649 \u0633\u0631\u0639\u0629 \u062d\u0631\u0642 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062f\u0647\u0648\u0646. \u0643\u0644\u0645\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0645\u0643\u062b\u0641 \u060c \u0632\u0627\u062f\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0631\u0642\u0647\u0627 \u0644\u0643\u0644 \u0648\u062d\u062f\u0629 \u0632\u0645\u0646\u064a\u0629 \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0641\u064a \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n

\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0647\u0630\u0627 \u0644\u064a\u0633 \u0627\u0644\u0634\u0631\u0637 \u0627\u0644\u0648\u062d\u064a\u062f \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0641\u0639\u0627\u0644. \u0622\u062e\u0631 \u0647\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u0641\u0627\u062c\u0623\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0634\u064a\u0621 \u062c\u062f\u064a\u062f \u0648\u062a\u0639\u0628\u0626\u062a\u0647 \u0644\u0644\u0639\u0645\u0644 \u0627\u0644\u0634\u0627\u0642. \u0628\u062f\u0648\u0646\u0647\u0627 \u060c \u0633\u0648\u0641 \u064a\u0635\u0628\u062d\u0648\u0646 \u0643\u0633\u0627\u0644\u0649 \u060c \u0648\u0633\u0648\u0641 \u064a\u0639\u062a\u0627\u062f\u0648\u0646 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0648\u0633\u0648\u0641 \u064a\u0646\u062e\u0641\u0636 \u200b\u200b\u0645\u0639\u062f\u0644 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

\u062a\u0633\u062a\u0648\u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0643\u0644\u0627 \u0627\u0644\u0634\u0631\u0637\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0625\u062e\u0631\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644 \u0645\u0646 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0645\u0639\u062f\u0644 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0628\u0637\u064a\u0621. \u0642\u0628\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u060c \u0627\u0633\u062a\u0634\u0631 \u0637\u0628\u064a\u0628\u0643 \u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629 \u060c \u0623\u0648 \u062a\u062f\u062e\u0646 \u0627\u0644\u0633\u062c\u0627\u0626\u0631 \u0623\u0648 \u064a\u0632\u064a\u062f \u0639\u0645\u0631\u0643 \u0639\u0646 35 \u0639\u0627\u0645\u064b\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u060c \u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u0642\u0636\u0627\u0621 4-6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0644\u0644\u0628\u062f\u0621 \u0648\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u062c\u0647\u062f \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0627\u0644\u0630\u064a \u0633\u062a\u0648\u0627\u062c\u0647\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a.<\/p>\n

\u0623\u0648\u0644\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0627\u0635\u0644<\/strong>
\n\u0625\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0643\u0631\u0631 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u060c \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0648 \u0627\u0644\u0623\u062e\u0631\u0649. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0639\u062f\u0648 \u0648\u0627\u0644\u0645\u0633\u064a\u0631\u0629. \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u062a\u0631\u064a \u0628\u0639\u062f\u0629 \u0637\u0631\u0642: \u0627\u0644\u062c\u0631\u064a \u060c \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0623\u064a \u062c\u0647\u0627\u0632 \u0644\u0644\u0642\u0644\u0628 \u060c \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629. \u0646\u062d\u0646 \u0646\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u0628\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a \u060c \u0628\u062a\u0631\u062a\u064a\u0628 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0645\u0646 \u0645\u062f\u064a\u0646\u0629 \u0633\u0648\u0644\u062a \u0644\u064a\u0643 – \u0645\u0627\u064a\u0643\u0644 \u0628\u0627\u0646\u0643\u0633.
\n1. \u0627\u0644\u0625\u062d\u0645\u0627\u0621:<\/strong> 7 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0645\u0634\u0627\u064a\u0629 \u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 5-6 \u0643\u0645 \/ \u0633\u0627\u0639\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646 \u0636\u0628\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0628\u0632\u0627\u0648\u064a\u0629 3-5\u066a. \u0628\u0639\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u060c \u0627\u0646\u0632\u0644 \u0639\u0646 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u060c \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a \u060c \u0648\u0642\u0645 \u0628\u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 (\u0627\u0644\u062a\u0623\u0631\u062c\u062d \u060c \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646).
\n2. \u0633\u0628\u0631\u064a\u0646\u062a:<\/strong> \u0627\u0636\u0628\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u060c \u0648\u0632\u062f \u0645\u0646 \u0633\u0631\u0639\u062a\u0647 \u0625\u0644\u0649 \u0633\u0631\u0639\u0629 \u062a\u062a\u064a\u062d \u0644\u0643 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 90\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (90\u066a Tmax).
\n3. \u0627\u0644\u0628\u0627\u0642\u064a:<\/strong> \u062a\u0645\u0647\u0644 \u0625\u0644\u0649 4 \u0643\u0645 \/ \u0633\u0627\u0639\u0629 \u0648\u0627\u0645\u0634 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.
\n4. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621:<\/strong> \u0645\u0627\u0631\u0633 \u0642\u0641\u0632\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 15-20. \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u060c \u0648\u0627\u062f\u0641\u0639 \u0623\u0631\u062f\u0627\u0641\u0643 \u0628\u0642\u0648\u0629 \u0644\u0644\u062e\u0644\u0641 \u060c \u0648\u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u064b\u0627 \u060c \u062b\u0645 \u0627\u0647\u0628\u0637 \u0628\u0647\u062f\u0648\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 – \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 (\u0645\u0642\u064a\u0627\u0633 \u0627\u0644\u0636\u063a\u0637) \u0647\u064a \u062a\u062c\u0631\u0628\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649 \u060c \u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u062d\u0645\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u064a\u0643.
\n5. \u0627\u0644\u0628\u062b\u0642:<\/strong> \u062e\u0630 \u062f\u0645\u0628\u0644 \u060c \u0642\u0641 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0628\u062c\u0648\u0627\u0631 \u062c\u0627\u0646\u0628 \u0643\u062a\u0641\u064a\u0643 \u060c \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0623\u0635\u0627\u0628\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645. \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u064a\u062a\u0645 \u062a\u0645\u062f\u064a\u062f \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u062a\u0642\u0631\u064a\u0628\u064b\u0627. \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 15-20 \u0645\u0631\u0629.
\n6. Sprint:<\/strong> \u0627\u0636\u0628\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u060c \u0648\u0632\u062f \u0645\u0646 \u0633\u0631\u0639\u062a\u0647 \u0625\u0644\u0649 \u0633\u0631\u0639\u0629 \u062a\u062a\u064a\u062d \u0644\u0643 \u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0635\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0625\u0644\u0649 80\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (90\u066a Tmax).
\n7. \u0627\u0644\u0628\u0627\u0642\u064a:<\/strong> \u062a\u0645\u0647\u0644 \u0625\u0644\u0649 4 \u0643\u0645 \/ \u0633\u0627\u0639\u0629 \u0648\u0627\u0645\u0634 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.
\n8. \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0623\u0643\u0648\u0627\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u0632<\/strong>: \u062e\u0630 \u0627\u0644\u062f\u0645\u0628\u0644\u0632 \u0648\u0627\u0642\u0641 \u0628\u0631\u0641\u0642 \u060c \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u060c \u0645\u0639 \u0648\u0636\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0627\u0644\u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0641\u064a \u0648\u0636\u0639 \u0639\u0645\u0648\u062f\u064a \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u060c \u0648\u062a\u062d\u0648\u064a\u0644 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0628\u0623\u0635\u0627\u0628\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644. \u0627\u062b\u0646\u0650 \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0641\u0631\u062f\u0647\u0645\u0627 15-20 \u0645\u0631\u0629 \u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0630\u0631\u0627\u0639\u064a\u0643 (\u0639\u0645\u0648\u062f\u064a\u064b\u0627).
\n9. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637:<\/strong> \u0642\u0645 \u0628\u0639\u0645\u0644 15-20 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0623\u0648 \u0627\u0644\u0623\u0646\u062b\u0648\u064a (\u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636) \u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u062c\u0630\u0639\u0643.
\n10. \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639:<\/strong> \u0627\u0636\u0628\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0628\u0634\u0643\u0644 \u0645\u0633\u0637\u062d \u060c \u0648\u0642\u0645 \u0628\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062c\u0631\u064a \u0628\u0633\u0631\u0639\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0635\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0625\u0644\u0649 70\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (70\u066a Tmax).
\n11. \u0627\u0644\u0628\u0627\u0642\u064a:<\/strong> \u062e\u0641\u0641 \u0645\u0646 \u0633\u0631\u0639\u062a\u0643 \u0648\u0647\u0631\u0648\u0644 \u0644\u0645\u062f\u0629 1.5 \u062f\u0642\u064a\u0642\u0629.
\n12. \u0627\u0635\u0646\u0639 15-20 \u0644\u0627\u0639\u0628\u0627.<\/strong>
\n13. \u0627\u0644\u0646\u0647\u0627\u0626\u064a:<\/strong> \u0627\u0636\u0628\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 10-15\u066a \u0648\u0627\u0645\u0634 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 3-5 \u0643\u0645 \/ \u0633\u0627\u0639\u0629.
\n\u064a\u062c\u0628 \u0623\u0646 \u064a\u0635\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0625\u0644\u0649 60\u066a \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 (60\u066a Tmax). \u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u0627\u0636\u0628\u0637 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 1\u066a \u0648\u0627\u0645\u0634 \u0628\u0633\u0631\u0639\u0629 3 \u0643\u0645 \/ \u0633\u0627\u0639\u0629.
\n\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0642\u0645 \u0628\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.<\/p>\n

\u062b\u0627\u0646\u064a\u064b\u0627. \u0633\u0644\u0633\u0644\u0629 CrossFit \u0627\u0644\u0633\u0631\u064a\u0639\u0629<\/strong>
\n\u062a\u062f\u0631\u064a\u0628 CrossFit \u0647\u0648 \u0643\u0644 \u0634\u064a\u0621 \u0639\u0646 \u0628\u0630\u0644 \u0623\u0642\u0635\u0649 \u062c\u0647\u062f \u0641\u064a \u0623\u0642\u0635\u0631 \u0648\u0642\u062a \u0645\u0645\u0643\u0646. \u062a\u0645 \u0625\u0639\u062f\u0627\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u062f\u0646\u0627\u0647 \u0628\u0648\u0627\u0633\u0637\u0629 \u062f\u0648\u062c \u0643\u0627\u062a\u0648\u0646 \u060c \u0627\u0644\u0645\u0624\u0633\u0633 \u0627\u0644\u0645\u0634\u0627\u0631\u0643 \u0644\u0640 Cross Fit Endurance \u0641\u064a \u0643\u0627\u0644\u064a\u0641\u0648\u0631\u0646\u064a\u0627. \u064a\u062c\u0628 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u062a\u0644\u0648 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0639\u0644\u0649 \u062d\u062f\u0629 \u0623\u0648 \u0641\u064a \u0623\u064a \u0645\u062c\u0645\u0648\u0639\u0629.<\/p>\n

1.30-90 \u0635<\/strong>
\n1. \u0627\u0642\u0636 10-12 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u062d\u062a\u0649 \u064a\u0635\u0644 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0625\u0644\u0649 75\u066a \u0645\u0646 T max \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629. \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u062c\u0647\u0627\u0632 \u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u0648\u062a\u0631 \u0644\u062f\u064a\u0643 7 \u0639\u0644\u0649 \u0645\u0642\u064a\u0627\u0633 \u0645\u0646 1 \u0625\u0644\u0649 10.
\n2. \u0627\u062e\u062a\u0631 \u0623\u064a \u0646\u0634\u0627\u0637 \u0644\u0644\u0642\u0644\u0628 (\u0627\u0644\u062c\u0631\u064a \u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u060c \u0627\u0644\u0633\u0627\u0626\u0631) \u0648\u0642\u0645 \u0628\u0630\u0644\u0643 \u0628\u0623\u0642\u0635\u0649 \u0633\u0631\u0639\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629.
\n3. \u062a\u0648\u0642\u0641 \u0648\u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u060c \u0623\u0648 1.5 \u062f\u0642\u064a\u0642\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u062d\u0627\u0644\u0629 \u062c\u064a\u062f\u0629 \u062c\u062f\u064b\u0627.
\n\u0643\u0631\u0631 \u0630\u0644\u0643 2-3 \u0645\u0631\u0627\u062a.<\/p>\n

2. \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>
\n\u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u060c \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 10 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0642\u0631\u0641\u0635\u0627\u0621 \u0648 10 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 (\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0623\u0648 \u0646\u0633\u0627\u0626\u064a) \u0648\u0642\u0645 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 10 \u0645\u0631\u0627\u062a. \u0642\u0645 \u0628\u0640 9 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0642\u0631\u0641\u0635\u0627\u0621 \u060c 9 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0636\u063a\u0637 \u0648\u0627\u0646\u062a\u0642\u0644 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0625\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 9 \u0645\u0631\u0627\u062a \u060c \u062b\u0645 \u0642\u0645 \u0628\u0640 8 \u0639\u062f\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u060c 7 \u0639\u062f\u0627\u062a \u060c 6 \u060c 5 \u060c 4 \u060c 3 \u060c 2 \u060c \u0648\u0623\u062e\u064a\u0631\u0627\u064b \u0643\u0631\u0631 \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629. \u0627\u0633\u062a\u0631\u062d \u0642\u0644\u064a\u0644\u0627\u064b \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0633\u062a\u063a\u0631\u0642 \u0644\u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u062c\u0645\u0644\u0629. \u062a\u062d\u0642\u0642 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a.<\/p>\n

3.100 \u0645\u0631\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a<\/strong>
\n\u062a\u0645\u0631\u064a\u0646 Burpee \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647 \u0628\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u060c \u0648\u062a\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u062a\u0642\u0641\u0632 \u0631\u062c\u0644\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u060c \u0648\u062a\u0642\u0641\u0632 \u0644\u0644\u062e\u0644\u0641 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062f\u0639\u0648\u0645 \u0648\u0627\u0644\u0642\u0641\u0632 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639.
\n\u062a\u062a\u0645\u062b\u0644 \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u0625\u062c\u0631\u0627\u0621 100 \u062a\u0643\u0631\u0627\u0631 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0633\u0644\u0633\u0644 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a \u0645\u0645\u0643\u0646. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0628\u062f\u0623 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0640 25 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0648\u0623\u0646 \u064a\u0639\u0645\u0644\u0648\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u062d\u062a\u0649 50 \u0648 75 \u0648 100 \u062a\u0643\u0631\u0627\u0631.<\/p>\n

\u062b\u0627\u0644\u062b\u0627. \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0623\u0648 \u0631\u0643\u0648\u0628 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629<\/strong>
\n\u0644\u0627 \u062a\u0641\u0648\u062a \u0627\u0644\u0645\u062c\u0627\u062f\u064a\u0641 \u0627\u0644\u062c\u0627\u0641\u0629 \u0623\u0648 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u0641 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u062c\u0631\u0628 \u062a\u062f\u0631\u064a\u0628 Scott Nihejl \u060c \u0627\u0644\u0645\u062f\u0631\u0628 \u0641\u064a The Chatham Area Rowing Association \u0641\u064a \u0633\u0627\u0641\u0627\u0646\u0627 \u060c \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629.
\n1. \u0635\u0641 \u0623\u0648 \u062f\u0648\u0627\u0633\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.
\n2. \u0636\u0639 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062f\u0641\u0639. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u062f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u060c \u0642\u0644\u062f \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0645\u0643\u0627\u0646\u0647 \u060c \u0648\u0627\u0633\u062d\u0628 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0633\u0631\u0649 \u062a\u062d\u062a \u062c\u0633\u0645\u0643.
\n3. \u0646\u0635\u0641 \u0642\u0631\u0641\u0635\u0627\u0621: \u0636\u0639 \u0623\u0635\u0627\u0628\u0639\u0643 \u0623\u0639\u0644\u0649 \u0631\u0623\u0633\u0643 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u060c \u0648\u0627\u062f\u0641\u0639 \u0623\u0631\u062f\u0627\u0641\u0643 \u0628\u0642\u0648\u0629 \u0644\u0644\u062e\u0644\u0641.
\n4. \u0627\u0644\u0642\u0641\u0632 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631 \u0648\u0627\u0644\u064a\u0645\u064a\u0646 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629.
\n5. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642.
\n6. \u0635\u0641 \u0623\u0648 \u062f\u0648\u0627\u0633\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629.
\n7. \u0642\u0641 \u0641\u064a \u0627\u0646\u062f\u0641\u0627\u0639 (\u0648\u0636\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0645\u0627\u0645). \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u060c \u0648\u0627\u0642\u0641\u0632 \u0644\u0623\u0639\u0644\u0649 \u060c \u0648\u0628\u062f\u0651\u0644 \u0631\u062c\u0644\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u060c \u062b\u0645 \u0627\u0647\u0628\u0637 \u0628\u0631\u0641\u0642 \u0641\u064a \u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649. \u0627\u0644\u0642\u0641\u0632 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u0648\u062a\u063a\u064a\u064a\u0631 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u062a\u062f\u0631\u0628 \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.
\n8. \u0642\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 – \u0627\u062b\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u060c \u0648\u0627\u062f\u0641\u0639 \u0623\u0631\u062f\u0627\u0641\u0643 \u0628\u0642\u0648\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641. \u0627\u0642\u0641\u0632 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a \u0644\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u064b\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0642\u0645 \u0628\u0647\u0628\u0648\u0637 \u0646\u0627\u0639\u0645. \u0643\u0631\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.
\n9. \u0639\u0645\u0644 \u0627\u0644\u0633\u0631\u0648\u0627\u0644 \u0627\u0644\u0642\u0635\u064a\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.<\/p>\n

\u0631\u0627\u0628\u0639\u0627. \u0633\u0628\u0627\u062d\u0629<\/strong>
\n\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0645\u0643\u0627\u0646 \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621. \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0633\u0631\u064a\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u062d\u0627\u0631\u0628\u0629 \u0627\u0644\u0637\u064a\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0641\u064a \u0628\u0637\u0646\u0643.
\n\u062a\u0645 \u062a\u0637\u0648\u064a\u0631 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u0646 \u0642\u0628\u0644 \u0643\u0631\u064a\u062c \u0643\u064a\u0644\u0631 \u060c \u0631\u0626\u064a\u0633 \u0644\u062c\u0646\u0629 \u0645\u062f\u0631\u0628\u064a \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0641\u064a \u0646\u064a\u0648\u064a\u0648\u0631\u0643.
\n\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u062a\u0628\u0631 \u0646\u0641\u0633\u0643 \u0633\u0628\u0627\u062d\u064b\u0627 \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629:<\/strong>
\n1. \u0644\u062f\u064a\u0643 6.5 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u0633\u0628\u0627\u062d\u0629 450 \u0645\u062a\u0631 (18 \u0628\u0631\u0643\u0629 25 \u0645 \u0648 9 \u062d\u0645\u0627\u0645\u0627\u062a 50 \u0645) \u062d\u0631\u0629. \u0625\u0630\u0627 \u0623\u0646\u0647\u064a\u062a \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u063a\u0636\u0648\u0646 6.5 \u062f\u0642\u064a\u0642\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0633\u062a\u0631\u064a\u062d \u0628\u0642\u064a\u0629 \u0627\u0644\u0648\u0642\u062a \u060c \u0644\u0630\u0627 \u0641\u0643\u0644\u0645\u0627 \u0633\u0628\u062d\u062a 400 \u0645\u062a\u0631 \u0623\u0633\u0631\u0639 \u060c \u0632\u0627\u062f\u062a \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629. \u062b\u0645 \u0627\u0633\u0628\u062d \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 \u062c\u062f\u064b\u0627 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.
\n2. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 350 \u0645\u062a\u0631\u064b\u0627 \u0641\u064a 5.5 \u062f\u0642\u064a\u0642\u0629 (10 \u062d\u0645\u0627\u0645\u0627\u062a 25 \u0645\u062a\u0631\u064b\u0627 \u060c 5 \u062d\u0645\u0627\u0645\u0627\u062a 50 \u0645\u062a\u0631\u064b\u0627). \u062e\u0630 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0648\u0641\u0631\u0647 \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0633\u0628\u062d \u0628\u0633\u0631\u0639\u0629 \u0628\u0637\u064a\u0626\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.
\n3. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 250 \u0645\u062a\u0631\u064b\u0627 \u0641\u064a 4.5 \u062f\u0642\u064a\u0642\u0629 (10 \u062d\u0645\u0627\u0645\u0627\u062a 25 \u0645\u062a\u0631\u064b\u0627 \u060c 5 \u062d\u0645\u0627\u0645\u0627\u062a 50 \u0645\u062a\u0631\u064b\u0627). \u0627\u0633\u0645\u062d \u0644\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0648\u0641\u0631\u0647 \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.<\/p>\n

\u0647\u0644 \u0623\u0646\u062a \u0639\u062f\u0627\u0621 \u0633\u0628\u0627\u062d\u0629\u061f \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a:<\/strong>
\n1. \u0627\u0633\u0628\u062d \u0628\u0633\u0631\u0639\u0629 20 \u0645\u0633\u0628\u062d\u064b\u0627 \u0628\u0637\u0648\u0644 25 \u0645\u062a\u0631\u064b\u0627 \u0623\u0648 10 \u062d\u0645\u0627\u0645\u0627\u062a \u0633\u0628\u0627\u062d\u0629 \u0628\u0637\u0648\u0644 50 \u0645\u062a\u0631\u064b\u0627. \u0628\u0639\u062f \u0639\u0628\u0648\u0631 \u0643\u0644 \u062d\u0645\u0627\u0645 \u0633\u0628\u0627\u062d\u0629 \u060c \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u062a\u0631\u0641\u0629 100 \u0645\u062a\u0631 (4 \u062d\u0645\u0627\u0645\u0627\u062a 25 \u0645\u062a\u0631\u0627 \u060c \u0645\u0633\u0628\u062d\u0627\u0646 50 \u0645\u062a\u0631\u0627) \u0644\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.
\n2. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0641\u064a 16 \u0645\u0633\u0628\u062d\u064b\u0627 \u0628\u0637\u0648\u0644 25 \u0645\u062a\u0631\u064b\u0627 \u0623\u0648 8 \u062d\u0645\u0627\u0645\u0627\u062a \u0628\u0637\u0648\u0644 50 \u0645\u062a\u0631\u064b\u0627. \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0643\u0644 \u062a\u062c\u0645\u0639. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u062a\u0631\u0641\u0629 100 \u0645\u062a\u0631 (4 \u062d\u0645\u0627\u0645\u0627\u062a 25 \u0645\u062a\u0631\u0627 \u060c \u0645\u0633\u0628\u062d\u0627\u0646 50 \u0645\u062a\u0631\u0627).
\n3. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0633\u0631\u064a\u0639\u0629 \u0645\u0646 12 \u062d\u0645\u0627\u0645 \u0633\u0628\u0627\u062d\u0629 \u0628\u0637\u0648\u0644 25 \u0645\u062a\u0631\u064b\u0627 \u0623\u0648 6 \u062d\u0645\u0627\u0645\u0627\u062a \u0633\u0628\u0627\u062d\u0629 \u0628\u0637\u0648\u0644 50 \u0645\u062a\u0631\u064b\u0627. \u0628\u0639\u062f \u0639\u0628\u0648\u0631 \u0643\u0644 \u062d\u0645\u0627\u0645 \u0633\u0628\u0627\u062d\u0629 \u060c \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629. \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u062a\u0631\u0641\u0629 100 \u0645\u062a\u0631 (4 \u062d\u0645\u0627\u0645\u0627\u062a 25 \u0645\u062a\u0631\u0627 \u060c \u0645\u0633\u0628\u062d\u0627\u0646 50 \u0645\u062a\u0631\u0627).
\n4. \u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u0627\u0633\u0628\u062d 8 \u062d\u0645\u0627\u0645\u0627\u062a \u0633\u0628\u0627\u062d\u0629 \u0628\u0637\u0648\u0644 25 \u0645\u062a\u0631\u064b\u0627 \u0623\u0648 4 \u062d\u0645\u0627\u0645\u0627\u062a \u0633\u0628\u0627\u062d\u0629 \u0628\u0637\u0648\u0644 50 \u0645\u062a\u0631\u064b\u0627. \u0628\u0639\u062f \u0643\u0644 \u062a\u062c\u0645\u0639 \u060c \u0627\u0633\u062a\u0631\u062d \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629.<\/p>\n

\u0623\u0641\u0643\u0627\u0631 \u0623\u062e\u0631\u0649 \u0644\u062d\u0631\u0642 \u0639\u062f\u062f \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/strong>
\n– \u064a\u0644\u0639\u0628 \u0643\u0631\u0629 \u0627\u0644\u0633\u0644\u0629\u060c
\n– \u064a\u0631\u0643\u0636\u060c
\n– \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632
\n– \u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0632\u0644\u0627\u062c\u0627\u062a \u0639\u0628\u0631 \u0627\u0644\u0636\u0627\u062d\u064a\u0629
\n– \u062a\u0639\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0643\u062b\u0641\u0629
\n– \u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u062f\u0631\u0648\u0633 \u0627\u0644\u063a\u0632\u0644
\n– \u0627\u0631\u0642\u0635 \u0628\u0633\u0631\u0639\u0629<\/p>\n

\u064a\u0639\u062a\u0645\u062f \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0631\u0642\u0647\u0627 \u062e\u0644\u0627\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0639\u0644\u0649 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u060c \u0648\u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0642\u0636\u064a\u0647 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0648\u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0647\u0630\u0647 \u0627\u0644\u0642\u064a\u0645 \u060c \u0632\u0627\u062f \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

4 \u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u062d\u0627\u062a \u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0646\u0633\u0649 \u0642\u0631\u0627\u0621\u0629 \u0643\u062a\u0627\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0627\u0633\u062a\u0639\u062f \u0644\u0634\u064a\u0621 \u064a\u062a\u0637\u0644\u0628 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 100\u066a. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0647\u0644 \u062a\u0631\u064a\u062f \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u064a\u0629\u061f \u0644\u0646 \u064a\u0643\u0648\u0646 \u0628\u062f\u0648\u0646 \u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062c\u0628\u0647\u0629 \u0645\u0628\u0644\u0644\u0629 \u0628\u0627\u0644\u0639\u0631\u0642. \u0628\u063a\u0636 …<\/p>\n","protected":false},"author":1,"featured_media":13134,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3510],"tags":[7049,7058,7053,7045,7048,7047,7062,7052,7057,7059,7055,7046,7061,7063,7060,7051,4506,7056,7054,7050,7075,7065,7071,3709,3708,7064,7078,7077,7076,7079,7069,3710,7067,7072,7066,2544,7068,7070,1691,7073,3707,7074],"class_list":["post-12352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-4-ways-to-burn-calories","tag-50-ways-to-burn-500-calories","tag-burn-1000-calories","tag-burn-calories","tag-burn-calories-at-home","tag-burn-calories-fast","tag-burn-calories-without-exercise","tag-burn-calories-workout","tag-burn-fat","tag-calories","tag-fastest-ways-to-burn-calories","tag-how-to-burn-calories","tag-how-to-burn-calories-fast","tag-how-to-burn-calories-faster","tag-how-to-burn-fat","tag-how-to-burn-more-calories","tag-how-to-lose-weight","tag-ways-to-burn-500-calories","tag-ways-to-burn-calories","tag-workout-to-burn-calories","tag-7075","tag-7065","tag-7071","tag-3709","tag-3708","tag-7064","tag-7078","tag-7077","tag-7076","tag-7079","tag-7069","tag-3710","tag-7067","tag-7072","tag-7066","tag-2544","tag-7068","tag-7070","tag-1691","tag-7073","tag-3707","tag-7074"],"yoast_head":"\n4 \u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 - fitness and beauty<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fitness-andbeauty.com\/ar\/4-ways-to-burn-calories-instantly\/\" \/>\n<meta property=\"og:locale\" content=\"ar_AR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"4 \u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 - fitness and beauty\" \/>\n<meta property=\"og:description\" content=\"4 \u0637\u0631\u0642 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u062d\u0627\u062a \u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0646\u0633\u0649 \u0642\u0631\u0627\u0621\u0629 \u0643\u062a\u0627\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0627\u0633\u062a\u0639\u062f \u0644\u0634\u064a\u0621 \u064a\u062a\u0637\u0644\u0628 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 100\u066a. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646. \u0647\u0644 \u062a\u0631\u064a\u062f \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0631\u0627\u0645\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u064a\u0629\u061f \u0644\u0646 \u064a\u0643\u0648\u0646 \u0628\u062f\u0648\u0646 \u0636\u064a\u0642 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u062c\u0628\u0647\u0629 \u0645\u0628\u0644\u0644\u0629 \u0628\u0627\u0644\u0639\u0631\u0642. \u0628\u063a\u0636 …\" \/>\n<meta property=\"og:url\" content=\"https:\/\/fitness-andbeauty.com\/ar\/4-ways-to-burn-calories-instantly\/\" \/>\n<meta property=\"og:site_name\" content=\"fitness and beauty\" \/>\n<meta property=\"article:published_time\" content=\"2022-03-26T11:27:44+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/fitness-andbeauty.com\/wp-content\/uploads\/2022\/03\/woman-g07f524a5a_640.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"640\" \/>\n\t<meta property=\"og:image:height\" content=\"441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"admin\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0643\u064f\u062a\u0628 \u0628\u0648\u0627\u0633\u0637\u0629\" \/>\n\t<meta name=\"twitter:data1\" content=\"admin\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0648\u0642\u062a \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u064f\u0642\u062f\u0651\u0631\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 \u062f\u0642\u064a\u0642\u0629\" \/>\n<script type=\"application\/ld+json\" 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