{"id":457,"date":"2021-07-13T12:16:19","date_gmt":"2021-07-13T08:46:19","guid":{"rendered":"https:\/\/bamorabi.ir\/mag\/?p=457"},"modified":"2021-07-13T14:44:06","modified_gmt":"2021-07-13T11:14:06","slug":"6-ways-to-reduce-body-fat-while-increasing-muscle","status":"publish","type":"post","link":"https:\/\/bamorabi.ir\/mag\/fitness\/6-ways-to-reduce-body-fat-while-increasing-muscle\/","title":{"rendered":"\u0634\u0634 \u0631\u0627\u0647 \u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062e\u0627\u0646\u0645 \u0647\u0627"},"content":{"rendered":"

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\u062f\u0631 \u0627\u062f\u0627\u0645\u0647 6 \u0631\u0627\u0647 \u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u0628\u0647 \u0633\u0645\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc \u0634\u0648\u062f.<\/p>\n

    \n
  1. \n

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      \n
    1. \n

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      \"\"<\/p>\n

        \n
      1. \n

        \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0627\u0631\u0627\u062a \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f<\/h2>\n<\/li>\n<\/ol>\n

        \u0627\u0646\u062a\u0638\u0627\u0631 \u0648\u062c\u0648\u062f \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u0631\u0627 \u062f\u0627\u0634\u062a\u06cc\u062f \u0646\u0647\u061f \u0628\u0627\u06cc\u062f \u0645\u0635\u0631\u0641 \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0627\u0631\u062a \u0631\u0627 \u062d\u0630\u0641 \u06a9\u0646\u06cc\u062f – \u0646\u0647 \u06a9\u0627\u0645\u0644\u0627 \u0627\u0645\u0627 \u062a\u0627 \u062c\u0627\u06cc\u06cc\u06a9\u0647 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u0627\u06cc\u062f \u0645\u0635\u0631\u0641 \u0634\u0648\u062f. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0648\u0631\u062f \u0645\u0634\u06a9\u0644 \u062f\u0627\u0631\u06cc\u0645 \u06a9\u0647 \u0645\u0648\u062c\u0628 \u0686\u0627\u0642\u06cc \u0645\u06cc \u0634\u0648\u062f.<\/p>\n

        \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0627\u0631\u062a \u0647\u0627 \u0631\u0627 \u062f\u0631 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0633\u0648\u062f \u0631\u0627 \u062f\u0627\u0631\u0646\u062f \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f: \u062f\u0648 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0648 \u062f\u0642\u06cc\u0642\u0627 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646. \u0628\u0642\u06cc\u0647 \u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u062f\u0631\u06cc\u0627\u0641\u062a \u06a9\u0646\u06cc\u062f. \u0633\u0628\u0632\u06cc\u062c\u0627\u062a \u0627\u0646\u0631\u0698\u06cc \u0634\u0645\u0627 \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0645\u06cc \u06a9\u0646\u0646\u062f \u0648 \u0627\u0632 \u06af\u0631\u0633\u0646\u06af\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc \u06a9\u0646\u0646\u062f.<\/p>\n

        \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 3.3 \u06af\u0631\u0645 \u06a9\u0631\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 ( 2.2 \u06af\u0631\u0645 \u0627\u06af\u0631 \u0627\u0636\u0627\u0641\u0647 \u0648\u0632\u0646 \u062f\u0627\u0631\u06cc\u062f) \u0645\u06cc \u062a\u0648\u0627\u0646\u062f \u062e\u0648\u0628 \u0628\u0627\u0634\u062f. \u0627\u0644\u0628\u062a\u0647 \u0645\u06cc\u0632\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0631\u0648\u0632 \u0628\u0631 \u0631\u0648\u06cc \u0627\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0627\u062b\u0631 \u06af\u0630\u0627\u0631 \u0627\u0633\u062a. \u062f\u0631 \u0631\u0648\u0632 \u0647\u0627\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0645\u06cc \u06a9\u0646\u06cc\u062f 1.65 \u062a\u0627 2.2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648 \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f.<\/p>\n

          \n
        1. \n

          \u0686\u0631\u0628\u06cc \u0647\u0627\u06cc \u0633\u0627\u0644\u0645 \u0628\u062e\u0648\u0631\u06cc\u062f<\/h2>\n<\/li>\n<\/ol>\n

          \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062e\u0627\u0646\u0645 \u0647\u0627 \u0645\u0635\u0631\u0641 \u0686\u0631\u0628\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0632\u0646 \u0634\u062f\u06cc\u062f\u0627 \u06a9\u0645 \u0645\u06cc \u06a9\u0646\u0646\u062f. \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0648\u0632\u0646 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc \u062f\u0647\u0646\u062f \u0628\u0644\u06a9\u0647 \u0645\u0648\u060c \u067e\u0648\u0633\u062a \u0632\u06cc\u0628\u0627 \u0648 \u0646\u0627\u062e\u0646 \u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0647\u0645 \u0627\u0632 \u062f\u0633\u062a \u0645\u06cc \u062f\u0647\u0646\u062f. \u0686\u0631\u0628\u06cc \u0647\u0627 \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u062d\u0641\u0638 \u0633\u0627\u062e\u062a\u0627\u0631 \u0633\u0644\u0648\u0644 \u0647\u0627 \u0648 \u0633\u0637\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0627\u06cc\u0641\u0627 \u0645\u06cc \u06a9\u0646\u0646\u062f\u060c \u0648 \u0647\u0631 \u06a9\u062f\u0627\u0645 \u062f\u0631 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0644\u0627\u0632\u0645 \u0647\u0633\u062a\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u062d\u0633 \u0633\u06cc\u0631\u06cc \u0647\u0645 \u0646\u0642\u0634 \u062f\u0627\u0631\u0646\u062f.<\/p>\n

          \u062a\u0644\u0627\u0634 \u06a9\u0646\u06cc\u062f \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0648\u0632\u0646\u062a\u0627\u0646 1.1 \u06af\u0631\u0645 \u0686\u0631\u0628\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u062e\u0627\u0646\u0645 \u0628\u0627 \u0648\u0632\u0646 68 \u06a9\u06cc\u0644\u0648\u06af\u0631\u0645 \u0628\u0627\u06cc\u062f 75 \u06af\u0631\u0645 \u0686\u0631\u0628\u06cc \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632 \u0645\u0635\u0631\u0641 \u06a9\u0646\u062f. \u0645\u0637\u0645\u0626\u0646 \u0634\u0648\u06cc\u062f \u0627\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 \u0627\u0632 \u0645\u0646\u0627\u0628\u0639 \u0645\u062e\u062a\u0644\u0641 \u062a\u0627\u0645\u06cc\u0646 \u0634\u0648\u062f \u062a\u0627 \u0627\u0632 \u0645\u0632\u0627\u06cc\u0627\u06cc \u0627\u0646\u0648\u0627\u0639 \u0686\u0631\u0628\u06cc \u0647\u0627 (\u0627\u0648\u0645\u06af\u0627 3\u060c 6 \u0648 \u0686\u0631\u0628\u06cc \u0647\u0627\u06cc \u0627\u0634\u0628\u0627\u0639) \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u06cc\u062f.<\/p>\n

          \u0645\u062b\u0627\u0644 \u0647\u0627\u06cc \u0627\u0632 \u0686\u0631\u0628\u06cc \u0633\u0627\u0644\u0645 \u0634\u0627\u0645\u0644 \u0645\u0627\u0647\u06cc \u0642\u0632\u0644 \u0622\u0644\u0627\u060c \u0645\u0627\u0647\u06cc \u0633\u0627\u0631\u062f\u06cc\u0646\u060c \u06af\u0631\u062f\u0648\u060c \u0645\u063a\u0632\u06cc\u062c\u0627\u062a\u060c \u0622\u0648\u0627\u06a9\u0627\u062f\u0648\u060c \u0631\u0648\u063a\u0646 \u0632\u06cc\u062a\u0648\u0646\u060c \u0632\u0631\u062f\u0647 \u062a\u062e\u0645 \u0645\u0631\u063a \u0648 \u0631\u0648\u063a\u0646 \u0646\u0627\u0631\u06af\u06cc\u0644 \u0647\u0633\u062a\u0646\u062f.<\/p>\n

          \"\"<\/p>\n

            \n
          1. \n

            \u0645\u06cc\u0632\u0627\u0646 \u0645\u062a\u0648\u0633\u0637 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u06cc\u062f<\/h2>\n<\/li>\n<\/ol>\n

            \u0628\u0631\u0627\u06cc \u0631\u0639\u0627\u06cc\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc\u060c \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u062a\u0627 \u0645\u06cc\u0632\u0627\u0646 \u0645\u0646\u0627\u0633\u0628 \u0645\u0635\u0631\u0641 \u06a9\u0627\u0644\u0631\u06cc \u062e\u0648\u062f \u0631\u0627 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0646\u0631\u0698\u06cc \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n

            \u0646\u06af\u0627\u0647\u06cc \u0628\u0647 \u062a\u0648\u0635\u06cc\u0647 \u0647\u0627\u06cc \u0645\u0627 \u0628\u0631\u0627\u06cc \u0647\u0631 \u06a9\u062f\u0627\u0645 \u0628\u06cc\u0627\u0646\u062f\u0627\u0632\u06cc\u0645 \u062a\u0627 \u0628\u0628\u06cc\u0646\u06cc\u0645 \u0686\u0637\u0648\u0631 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0627\u0646\u062f:<\/p>\n\n\n\n\n\n\n
            \n

            \u0645\u0627\u062f\u0647 \u063a\u0630\u0627\u06cc\u06cc<\/strong><\/p>\n<\/td>\n

            		\n

            \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646 \u0628\u062f\u0646<\/strong><\/p>\n<\/td>\n

            		\n

            \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0647\u0631 \u06af\u0631\u0645<\/strong><\/p>\n<\/td>\n

            		\n

            \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641\u06cc<\/strong><\/p>\n<\/td>\n<\/tr>\n

            \n

            \u067e\u0631\u0648\u062a\u0626\u06cc\u0646<\/strong><\/p>\n<\/td>\n

            		\n

            3.3<\/p>\n<\/td>\n

            		\n

            4<\/p>\n<\/td>\n

            		\n

            900<\/p>\n<\/td>\n<\/tr>\n

            \n

            \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/strong><\/p>\n<\/td>\n

            		\n

            3.3<\/p>\n<\/td>\n

            		\n

            4<\/p>\n<\/td>\n

            		\n

            900<\/p>\n<\/td>\n<\/tr>\n

            \n

            \u0686\u0631\u0628\u06cc<\/strong><\/p>\n<\/td>\n

            		\n

            1.1<\/p>\n<\/td>\n

            		\n

            9<\/p>\n<\/td>\n

            		\n

            675<\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

            \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0631\u0698\u06cc\u0645 \u0646\u06cc\u0633\u062a\u06cc\u062f! \u0628\u0644\u06a9\u0647 \u062a\u0644\u0627\u0634 \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u06a9\u0646\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0631\u0627 \u0647\u0645 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc \u062f\u0647\u06cc\u062f. \u06cc\u06a9 \u062e\u0627\u0646\u0645 \u06a9\u0647 \u0642\u0635\u062f \u0628\u062f\u0646 \u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u062f \u0628\u0627\u06cc\u062f \u0628\u06cc\u0646 \u0645\u0648\u0627\u062f \u063a\u0630\u0627\u06cc\u06cc \u062a\u0639\u0627\u062f\u0644 \u0628\u0631\u0642\u0631\u0627\u0631 \u06a9\u0646\u062f \u0648 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06cc \u06a9\u0627\u0641\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641 \u06a9\u0646\u062f \u062a\u0627 \u0627\u0646\u0631\u0698\u06cc \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0631\u0627 \u062a\u0627\u0645\u06cc\u0646 \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0648\u0635\u06cc\u0647 \u0647\u0627 \u0642\u0631\u0627\u0631 \u0627\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u062f.<\/p>\n

              \n
            1. \n

              \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u06a9\u0646\u06cc\u062f \u0646\u0647 \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc<\/h2>\n<\/li>\n<\/ol>\n

              \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0632\u0631\u06af\u062a\u0631\u06cc\u0646 \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u062e\u0627\u0646\u0645 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u0631\u0648\u0646\u062f \u062b\u0627\u0628\u062a \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u0633\u062a. \u0628\u0631\u0627\u06cc \u06a9\u0627\u0644\u0631\u06cc \u0633\u0648\u0632\u06cc \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a \u0627\u0645\u0627 \u0645\u0646\u062c\u0631 \u0628\u0647 \u06a9\u0645\u0628\u0648\u062f \u06a9\u0627\u0644\u0631\u06cc \u0645\u06cc \u0634\u0648\u062f \u0648 \u0628\u062f\u0646 \u0628\u0647 \u062c\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0627\u0642\u062f\u0627\u0645 \u0628\u0647 \u0645\u0635\u0631\u0641 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u06cc \u06a9\u0646\u062f. \u0628\u0647 \u062c\u0627\u06cc \u0622\u0646 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u0632\u0647 \u0627\u06cc \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 (HIIT) \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06a9\u0627\u0631\u062f\u06cc\u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f. \u0686\u0631\u0627\u061f \u0686\u0631\u0627 \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0648\u062c\u0628 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0648 \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0628\u0647\u062a\u0631 \u0645\u06cc \u0634\u0648\u062f \u06a9\u0647 \u06cc\u06a9 \u0645\u0639\u0627\u0645\u0644\u0647 \u06cc \u0628\u0631\u062f-\u0628\u0631\u062f \u0627\u0633\u062a.<\/p>\n

              \u0628\u0639\u062f \u0627\u0632 3-5 \u062f\u0642\u06cc\u0642\u0647 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646\u060c \u0627\u0648\u0644\u06cc\u0646 \u0628\u0627\u0632\u0647 60 \u062b\u0627\u0646\u06cc\u0647 \u0627\u06cc \u0631\u0627 \u0628\u0627 \u062a\u0645\u0627\u0645 \u062a\u0648\u0627\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0633\u067e\u0633 \u0627\u062c\u0627\u0632\u0647 \u062f\u0647\u06cc\u062f \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0622\u0631\u0627\u0645 \u0634\u0648\u062f \u06a9\u0647 2-4 \u062f\u0642\u06cc\u0642\u0647 \u0632\u0645\u0627\u0646 \u0645\u06cc \u0628\u0631\u062f. \u0633\u067e\u0633 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0627 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646\u06cc\u062f. \u0646\u06a9\u062a\u0647 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u0632\u0647 \u0627\u06cc \u0628\u0627 \u0641\u0634\u0627\u0631 \u0628\u0627\u0644\u0627 \u0627\u0646\u062c\u0627\u0645 \u0647\u0631 \u0642\u0633\u0645\u062a \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062a\u0645\u0627\u0645 \u0627\u0646\u0631\u0698\u06cc \u0627\u0633\u062a. \u062f\u0631 \u063a\u06cc\u0631 \u0627\u06cc\u0646\u0635\u0648\u0631\u062a \u0646\u062a\u06cc\u062c\u0647 \u0646\u0627 \u0627\u0645\u06cc\u062f \u06a9\u0646\u0646\u062f\u0647 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f.<\/p>\n

              \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u0632\u0647 \u0627\u06cc \u0628\u0627 \u0641\u0634\u0627\u0631 \u0628\u0627\u0644\u0627 (HIIT) \u0628\u0631\u0627\u06cc \u0628\u062f\u0646 \u062f\u0634\u0648\u0627\u0631 \u0627\u0633\u062a \u067e\u0633 \u0647\u0631 \u0631\u0648\u0632 \u0622\u0646 \u0647\u0627 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u0646\u062f\u0647\u06cc\u062f. \u0628\u06cc\u0646 1-3 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u0647\u0641\u062a\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06af\u0631 \u0627\u062d\u0633\u0627\u0633 \u0645\u06cc \u06a9\u0646\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062a\u0645\u0627\u0645 \u0627\u0646\u0631\u0698\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0645\u06cc \u06af\u06cc\u0631\u0646\u062f \u0645\u06cc \u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0622\u0646 \u0647\u0627 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u06cc\u062f<\/p>\n

              \"\"<\/p>\n

              \n","protected":false},"excerpt":{"rendered":"

              \u0631\u0627\u0647 \u06a9\u0627\u0631\u0647\u0627\u06cc\u06cc \u0628\u0631\u0627\u06cc \u0686\u0631\u0628\u06cc \u0633\u0648\u0632\u06cc \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0628\u0631\u0627\u06cc \u062e\u0627\u0646\u0645 \u0647\u0627 \u0627\u0632 \u0632\u0628\u0627\u0646 \u067e\u0627\u0626\u0644\u06cc\u0646 \u0646\u0648\u0631\u062f\u06cc\u0646 \u060c \u0645\u062f\u0644 \u0648 \u0645\u0631\u0628\u06cc \u0641\u06cc\u062a\u0646\u0633 \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0645\u0637\u0631\u062d \u062c\u0647\u0627\u0646 : \u0645\u0642\u0627\u0644\u0627\u062a \u0628\u062f\u0646 \u0633\u0627\u0632\u06cc \u0648 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0628\u0631\u0627\u06cc \u0645\u0631\u062f\u0627\u0646 \u062c\u0647\u062a \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0631\u0627 \u0645\u0637\u0631\u062d \u0645\u06cc \u06a9\u0646\u062f \u0627\u0645\u0627 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062e\u0627\u0646\u0645 \u0647\u0627 \u062a\u0645\u0627\u06cc\u0644\u06cc \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 …<\/p>\n","protected":false},"author":1,"featured_media":470,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[41],"tags":[54,55],"class_list":["post-457","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-54","tag-55"],"yoast_head":"\n\u0634\u0634 \u0631\u0627\u0647 \u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0628\u062f\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u062e\u0627\u0646\u0645 \u0647\u0627 - \u0628\u0627 \u0645\u0631\u0628\u06cc 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