{"id":4115,"date":"2022-01-26T13:00:00","date_gmt":"2022-01-26T13:00:00","guid":{"rendered":"https:\/\/motherscz.com\/?p=4115"},"modified":"2022-01-22T21:16:34","modified_gmt":"2022-01-22T21:16:34","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a8%d8%b7%d9%86-%d9%84%d8%b4%d8%af-%d8%a7%d9%84%d8%aa%d8%b1%d9%87%d9%84%d8%a7%d8%aa-%d8%a8%d8%a7%d9%84%d9%85%d9%86%d8%b2","status":"publish","type":"post","link":"https:\/\/motherscz.com\/?p=4115","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0634\u062f \u0627\u0644\u062a\u0631\u0647\u0644\u0627\u062a \u0628\u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0627\u0644\u062c\u064a\u0645 | 10 \u062a\u0645\u0627\u0631\u064a\u0646"},"content":{"rendered":"\n<p class=\"has-medium-font-size wp-block-paragraph\">\u062a\u0631\u0647\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u0643\u0644\u0629 \u062a\u0645\u0631 \u0628\u0647\u0627 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https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?resize=2048%2C2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?w=1236&amp;ssl=1 1236w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-2-scaled.jpg?w=1854&amp;ssl=1 1854w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/h4>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0647\u0648 \u0643\u0630\u0644\u0643 \u0645\u0646 \u0623\u0633\u0647\u0644\u0647\u0627.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0646\u0627\u0645\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643\u0650 \u0623\u0633\u0641\u0644 \u062f\u0645\u0627\u063a\u0643. \u0627\u0631\u0641\u0639\u064a \u0631\u062c\u0644\u064a\u0643\u0650 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u062d\u0631\u0643\u064a\u0647\u0627 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a\u0650 \u062a\u0631\u0643\u0628\u064a\u0646 \u062f\u0631\u0627\u062c\u0629.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0642\u0648\u0645\u064a \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629\u060c \u0627\u0631\u062a\u0627\u062d\u064a \u0642\u0644\u064a\u0644\u0627\u064b \u062b\u0645 \u0643\u0631\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\">\u062a\u0645\u0631\u064a\u0646 V-up<\/h4>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u064a\u062d\u062a\u0627\u062c \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0642\u062f \u064a\u0643\u0648\u0646 \u0635\u0639\u0628 \u0639\u0644\u064a\u0643\u0650 \u0625\u0646 \u0643\u0646\u062a\u0650 \u0645\u0627\u0632\u0644\u062a\u0650 \u0645\u0628\u062a\u062f\u0626\u0629\u061b \u0648\u0644\u0643\u0646 \u0644\u0647 \u0646\u062a\u0627\u0626\u062c \u0631\u0627\u0626\u0639\u0629.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0623\u0631\u0636\u0627\u064b \u062b\u0645 \u0627\u0628\u062f\u0626\u064a \u0628\u062b\u0646\u064a \u062c\u0632\u0639\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0633\u064a\u0642\u0627\u0646\u0643 \u0627\u0644\u0645\u0641\u0631\u0648\u062f\u0629 \u0644\u0623\u0639\u0644\u064a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0644\u064a\u0623\u062e\u0630 \u062c\u0633\u0645\u0643 \u0634\u0643\u0644 \u062d\u0631\u0641 <strong>V<\/strong>.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0643\u0631\u0631\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10.<\/p>\n\n\n\n<h3 class=\"has-large-font-size wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0628\u0637\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h3>\n\n\n\n<h3 class=\"wp-block-heading\" style=\"font-size:24px\">\u0636\u0631\u0628 \u0627\u0644\u0643\u0631\u0629 \u0645\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 (Overhead medicine ball slams)<\/h3>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u062a\u062a\u0645\u064a\u0632 \u0647\u0630\u0647 \u0627\u0644\u0643\u0631\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u062c\u064a\u0645 \u0628\u0643\u0648\u0646\u0647\u0627 \u062b\u0642\u064a\u0644\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0644\u0627 \u062a\u0631\u062a\u062f \u0639\u0646\u062f \u0636\u0631\u0628\u0647\u0627.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u064a\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0645\u0639 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0648\u062d\u0645\u0644 \u0627\u0644\u0643\u0631\u0629 \u0628\u0627\u0644\u064a\u062f \u062b\u0645 \u0636\u0631\u0628\u0647\u0627 \u0628\u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0645\u0639 \u0627\u0644\u062c\u0633\u0645 \u0645\u0634\u062f\u0648\u062f\u0627\u064b \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u064a\u0623\u062a\u064a \u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u0644\u0646\u0632\u0648\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0633\u0643\u0648\u0627\u062a squat \u0644\u0627\u0644\u062a\u0642\u0627\u0637 \u0627\u0644\u0643\u0631\u0629\u060c \u0648\u0647\u0643\u0630\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\">\u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0627\u0644\u0631\u0648\u0633\u064a<\/h4>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062c\u0644\u0633\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u062b\u0645 \u062a\u062d\u0645\u0644\u064a\u0646 \u0643\u0631\u0629 \u0627\u0644\u062c\u064a\u0645 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u0646\u0627\u0647\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0642 \u0628\u064a\u062f\u064a\u0643\u0650 \u0648\u0627\u0628\u0639\u062f\u064a\u0647\u0627 \u0642\u0644\u064a\u0644\u0627\u064b \u0639\u0646 \u0635\u062f\u0631\u0643.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0627\u0628\u062f\u0626\u064a \u0628\u0639\u062f \u0630\u0644\u0643 \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u062c\u0632\u0626\u064a \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u062a\u062c\u0627\u0647\u064a\u0646 \u0645\u062a\u0639\u0627\u0643\u0633\u064a\u0646\u060c \u0628\u0645\u0639\u0646\u0649 \u062d\u0631\u0643\u064a \u064a\u062f\u064a\u0643 \u0628\u0627\u0644\u0643\u0631\u0629 \u064a\u0645\u064a\u0646\u0627\u064b \u0648\u0642\u062f\u0645\u064a\u0643\u0650 \u064a\u0633\u0627\u0631\u0627\u064b \u062b\u0645 \u0627\u0639\u0643\u0633\u064a \u0648\u0643\u0631\u0631\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\">\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u062c\u062f\u064a\u0641<\/h4>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u064a\u0648\u062c\u062f \u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u064a\u0648\u062c\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u062a\u0648\u0641\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0628\u0637\u0646\u060c \u0627\u0633\u062a\u0634\u064a\u0631\u064a \u0645\u062f\u0631\u0628\u062a\u0643 \u0644\u0623\u0641\u0636\u0644 \u0646\u062a\u0627\u0626\u062c \u062f\u0648\u0646 \u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" style=\"font-size:24px\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 (strength training)<\/h4>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u062a\u0639\u0632\u0632 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0627 \u0641\u064a\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0641\u064a\u0646 \u0639\u0644\u0649 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u0648\u062a\u0633\u0646\u062f\u064a\u0646 \u0628\u0631\u0643\u0628\u0629 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0645\u0633\u0646\u062f \u0627\u0644\u062c\u064a\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0636\u0639\u064a \u0627\u0644\u064a\u062f \u0627\u0644\u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0642\u062f\u0645 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0646\u062f \u0648\u0627\u062d\u0645\u0644\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 dumbbells \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0634\u062f\u064a \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0648\u0632\u0646 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643. \u0643\u0631\u0631\u064a 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10 \u062b\u0645 \u0628\u062f\u0644\u064a.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3.jpg?resize=600%2C600&#038;ssl=1\" alt=\"\u0648\u0636\u0639\u064a\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\" class=\"wp-image-4113\" width=\"600\" height=\"600\" srcset=\"https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?resize=1024%2C1024&amp;ssl=1 1024w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?resize=300%2C300&amp;ssl=1 300w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?resize=768%2C768&amp;ssl=1 768w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?resize=1536%2C1536&amp;ssl=1 1536w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?resize=2048%2C2048&amp;ssl=1 2048w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?w=1236&amp;ssl=1 1236w, https:\/\/i0.wp.com\/motherscz.com\/wp-content\/uploads\/2021\/12\/%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86-%D8%A7%D9%84%D8%A8%D8%B7%D9%86-3-scaled.jpg?w=1854&amp;ssl=1 1854w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"has-huge-font-size wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0643\u0631\u0634 \u0628\u0633\u0631\u0639\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/h2>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u064a\u0648\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0641\u0642\u0637. \u062a\u0646\u0642\u0633\u0645 <a href=\"https:\/\/al-ain.com\/article\/abdominal-stretching-exercises-home\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/a> \u0647\u0630\u0647 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0637\u0646 \u0639\u0644\u0648\u064a\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0637\u0646 \u0633\u0641\u0644\u064a\u0629.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0643\u0631\u0646\u0634 <strong>Crunch <\/strong>\u0623\u0648 \u0645\u0627 \u064a\u0639\u0631\u0641 \u0645\u062c\u0627\u0632\u0627\u064b \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0644\u0647 \u062b\u0644\u0627\u062b\u0629 \u0623\u0646\u0648\u0627\u0639: \u0639\u0627\u062f\u064a \u0648\u062f\u0648\u0631\u0627\u0646 \u0648\u062c\u0644\u0648\u0633 sit ups.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0623\u0645\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0641\u0623\u0634\u0647\u0631\u0647\u0627 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0645\u0633\u0627\u062d\u0629 \u0627\u0644\u0632\u062c\u0627\u062c \u0648\u0627\u0644\u0645\u0642\u0635 \u0648\u0627\u0644\u0631\u0643\u0644.<\/p>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0648\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u062e\u062a\u0644\u0627\u0641 \u062d\u0631\u0643\u062a\u0647\u0627 \u0639\u0644\u0649 \u062d\u0633\u0628 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0643\u0645\u0627 \u064a\u0638\u0647\u0631 \u0628\u0648\u0636\u0648\u062d \u0645\u0646 \u0623\u0633\u0645\u0627\u0626\u0647\u0627.<\/p>\n\n\n\n<h2 class=\"has-huge-font-size wp-block-heading\">\u0646\u0635\u0627\u0626\u062d \u0639\u0627\u0645\u0629 \u062a\u0633\u0627\u0639\u062f \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/h2>\n\n\n\n<ul class=\"has-medium-font-size wp-block-list\"><li>\u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0623\u0643\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a<\/li><li>\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0648\u0644\u0648 \u0644\u0641\u062a\u0631\u0627\u062a \u0642\u0635\u064a\u0631\u0629<\/li><li>\u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062c\u0644\u062f \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u064a\u0627\u0647 \u0645\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0631\u0637\u0628\u0627\u062a \u0644\u0644\u062c\u0644\u062f<\/li><\/ul>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\">\u0627\u0644\u0645\u0644\u062e\u0635<\/h2>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\">\u062a\u0645\u0631 \u0627\u0644\u0645\u0631\u0623\u0629 \u0628\u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0648\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0628\u0647\u0627 \u0644\u0638\u0647\u0648\u0631 \u0627\u0644\u0643\u0631\u0634. \u0648\u0644\u0643\u0646 \u064a\u0648\u062c\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0634\u062f \u062a\u0631\u0647\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0643\u0631\u0634 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0648\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u0627\u064b \u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062c\u064a\u0645 \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0628\u0646\u062a\u0627\u0626\u062c \u0645\u062a\u0642\u062f\u0645\u0629 \u062c\u062f\u0627\u064b \u0648\u064a\u0645\u0643\u0646\u0647\u0627 \u0623\u0646 \u062a\u0648\u0635\u0644\u0643 \u0644\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u0637\u062d\u0629. \u0639\u0631\u0636\u0646\u0627 \u0643\u0644 \u0647\u0630\u0627 \u0648\u0623\u0643\u062b\u0631 \u0641\u064a \u0645\u0642\u0627\u0644\u0646\u0627 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646.<br><\/p>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\">\u0627\u0642\u0631\u0626\u064a \u0623\u064a\u0636\u0627\u064b <\/h2>\n\n\n\n<p class=\"has-medium-font-size wp-block-paragraph\"><strong><a href=\"https:\/\/motherscz.com\/?p=2313\">\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u0645\u0646 \u0623\u062c\u0644 \u0644\u064a\u0627\u0642\u0629 \u0645\u0633\u062a\u0645\u0631\u0629<\/a>.<\/strong><\/p>\n\n\n\n<h2 class=\"has-large-font-size wp-block-heading\">\u0627\u0644\u0645\u0635\u0627\u062f\u0631<\/h2>\n\n\n\n<ul class=\"has-medium-font-size wp-block-list\"><li><strong><a href=\"https:\/\/www.prevention.com\/fitness\/g20459708\/best-workouts-to-target-belly-fat\/\" title=\"prevention\">Best workout to target belly fat<\/a><\/strong><\/li><li><strong><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/top-exercises-belly-fat#1\" title=\"Top Exercises for Belly Fat\">Top Exercises for Belly Fat<\/a><\/strong><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0631\u0647\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u0643\u0644\u0629 \u062a\u0645\u0631 \u0628\u0647\u0627 \u0643\u0644 \u0633\u064a\u062f\u0629 \u0633\u0648\u0627\u0621\u064b \u0643\u0627\u0646 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0646\u062a\u064a\u062c\u0629 \u062a\u063a\u064a\u0631 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0627\u0644\u0633\u0646. \u0646\u0642\u062f\u0645 \u0644\u0643\u0650 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u062a\u062d\u0635\u0644\u064a \u0639\u0644\u0649 \u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f \u0628\u0627\u0644\u062c\u064a\u0645 \u0623\u0648 \u0628\u062f\u0648\u0646\u0647. \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u064a\u0648\u062c\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646 \u0643\u0645\u0627 \u064a\u0648\u062c\u062f \u062e\u0635\u064a\u0635\u0627\u064b \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0628\u0637\u0646. \u062a\u062a\u0646\u0648\u0639 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u062d\u064a\u062b \u0637\u0628\u064a\u0639\u062a\u0647\u0627\u060c &hellip;<\/p>\n","protected":false},"author":13,"featured_media":4111,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[5],"tags":[468,574,576,575],"class_list":["post-4115","post","type-post","status-publish","format-standard","has-post-thumbnail","","category-5","tag-468","tag-574","tag-576","tag-575"],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"\u062a\u0631\u0647\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u0643\u0644\u0629 \u062a\u0645\u0631 \u0628\u0647\u0627 \u0643\u0644 \u0633\u064a\u062f\u0629 \u0633\u0648\u0627\u0621\u064b 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