![\"امرأة](\"https:\/\/media.barbellagym.com\/cdn-cgi\/image\/,format=auto\/2026\/01\/541326-35-35325-1024x538.jpg\")
<\/figure>\n\n\u0634\u0631\u062d \u0627\u0644\u0645\u0641\u0647\u0648\u0645<\/h2>\n\n\u0645\u0627\u0630\u0627 \u064a\u0639\u0646\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n\n
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\u0641\u064a \u062c\u0648\u0647\u0631\u0647\u060c \u064a\u062a\u0639\u0644\u0642 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0628\u062a\u0637\u0628\u064a\u0642 \u0636\u063a\u0637 \u0645\u062d\u0643\u0645 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u062a\u0649 \u062a\u062a\u0643\u064a\u0641 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0623\u0646 \u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649. \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0627\u0644\u062a\u0643\u064a\u0641 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0627\u062a\u0633\u0627\u0642\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0648\u0627\u0644\u062c\u0647\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0623\u0648 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644. <\/p>\n\n
\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0628\u062f\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062e\u0628\u0631\u0629\u060c \u0627\u0644\u0623\u0647\u062f\u0627\u0641\u060c \u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u062a\u0627\u062d\u0629\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u0633\u0627\u0633 \u064a\u0628\u0642\u0649 \u0643\u0645\u0627 \u0647\u0648:<\/p>\n\n
- \n
- \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0639 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/li>\n\n\n\n
- \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/li>\n\n\n\n
- \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a \u0628\u0628\u0637\u0621 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a<\/li>\n<\/ul>\n\n
\u0643\u064a\u0641 \u064a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649<\/h3>\n\n
\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u0627\u0644\u062e\u0644\u0637 \u0628\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u062b\u0644:<\/p>\n\n
- \n
- \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>: \u064a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u0642\u062f\u0631\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0644\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646<\/li>\n\n\n\n
- \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/strong>: \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0642\u062f\u0645 \u0627\u0644\u0642\u0648\u0629<\/li>\n\n\n\n
- \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>: \u064a\u062f\u0639\u0645 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0644\u0643\u0646\u0647 \u0644\u0627 \u064a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0628\u0645\u0641\u0631\u062f\u0647<\/li>\n<\/ul>\n\n
\u062a\u062a\u0645\u064a\u0632 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u0623\u0646\u0647\u0627 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u062f\u0645 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0633\u0631\u0639\u0629 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0648 \u0627\u0644\u062a\u0646\u0648\u0639 \u0627\u0644\u0645\u0633\u062a\u0645\u0631.<\/p>\n\n
![\"امرأة](\"https:\/\/media.barbellagym.com\/cdn-cgi\/image\/,format=auto\/2026\/01\/3532164126-1024x538.jpg\")
<\/figure>\n\n\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0631\u0624\u0649 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/h2>\n\n
\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n\n
\u064a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u062a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0645\u0638\u0647\u0631. \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062f\u0639\u0645: <\/p>\n\n
- \n
- \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644<\/strong><\/li>\n\n\n\n
- \u062a\u062d\u0633\u064a\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631<\/li>\n\n\n\n
- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062f\u0639\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/strong><\/li>\n\n\n\n
- \u062d\u0631\u0643\u0629 \u064a\u0648\u0645\u064a\u0629 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629<\/strong>\u060c \u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639\u060c \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u0648\u0642\u0648\u0641<\/li>\n\n\n\n
- \u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong>\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646<\/li>\n\n\n\n
- \u062b\u0642\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong><\/li>\n<\/ul>\n\n
\u062a\u0645\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0625\u0644\u0649 \u0627\u0644\u0628\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u064a\u0643\u0627\u0641\u0626 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0635\u0628\u0631 \u0648\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0634\u062f\u0629 \u0648\u062d\u062f\u0647\u0627. <\/p>\n\n
\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h3>\n\n
\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0628\u062f\u0623 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0644\u0623\u0633\u0628\u0627\u0628 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n\n
- \n
- \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0642\u062f\u0631\u0629<\/li>\n\n\n\n
- \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0647\u064a\u0643\u0644 \u0628\u0639\u062f \u0633\u0646\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u062e\u0637\u0637\u0629<\/li>\n\n\n\n
- \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0628\u062f\u064a\u0644 \u0645\u0633\u062a\u062f\u0627\u0645 \u0644\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0641\u0631\u0637<\/li>\n\n\n\n
- \u062f\u0639\u0645 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644<\/li>\n\n\n\n
- \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0649<\/li>\n<\/ul>\n\n
\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0645\u0631\u0646\u061b \u064a\u0645\u0643\u0646 \u062a\u0643\u064a\u064a\u0641\u0647 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0648\u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u0627\u062a\u060c \u0648\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n\n
\u0644\u0645\u0627\u0630\u0627 \u064a\u0647\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635<\/h3>\n\n
\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0634\u062c\u064a\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u0638\u0647\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0648\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0648\u0627\u0642\u0639\u064a\u0629 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u0633\u062a\u062c\u064a\u0628\u0646 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0646\u0638\u0645. <\/p>\n\n
\u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629:<\/p>\n\n
- \n
- \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u062a\u0639\u0627\u0641\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0645\u0646 \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0639\u062a\u062f\u0644<\/li>\n\n\n\n
- \u064a\u062f\u0639\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0642\u0635 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631<\/li>\n\n\n\n
- \u064a\u0633\u0627\u0639\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u0645\u062e\u0627\u0648\u0641 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 “\u0627\u0644\u062a\u0636\u062e\u0645” \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u062d\u0643\u0645<\/li>\n\n\n\n
- \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062f\u0639\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0644\u0627\u0644\u064a\u0629 \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a<\/li>\n<\/ul>\n\n
\u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0628\u0631\u0641\u0639 \u0623\u062b\u0642\u0644 \u0648\u0632\u0646 \u0645\u0645\u0643\u0646. \u0625\u0646\u0647 \u064a\u062a\u0639\u0644\u0642 \u0628\u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u062c\u0647\u062f \u0628\u0623\u0645\u0627\u0646 \u0648\u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631. <\/p>\n\n
![\"امرأة](\"https:\/\/media.barbellagym.com\/cdn-cgi\/image\/,format=auto\/2026\/01\/54643674317-1024x538.jpg\")
<\/figure>\n\n\u0627\u0644\u062e\u0631\u0627\u0641\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0641\u0627\u0647\u064a\u0645 \u0627\u0644\u062e\u0627\u0637\u0626\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n\n
\u0627\u0644\u062e\u0631\u0627\u0641\u0629 1: \u0631\u0641\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u0644\u0623\u062b\u0642\u0627\u0644 \u0633\u064a\u0624\u062f\u064a \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0625\u0644\u0649 “\u0627\u0644\u062a\u0636\u062e\u0645”<\/h3>\n\n
\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0645\u0644\u064a\u0629 \u0628\u0637\u064a\u0626\u0629 \u062a\u062a\u0623\u062b\u0631 \u0628\u0627\u0644\u062c\u064a\u0646\u0627\u062a\u060c \u062d\u062c\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u064a\u0624\u062f\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0625\u0644\u0649 \u0645\u0638\u0647\u0631 \u0623\u0643\u062b\u0631 \u0635\u0644\u0627\u0628\u0629 \u0648\u0642\u0648\u0629\u060c \u0648\u0644\u064a\u0633 \u062d\u062c\u0645\u064b\u0627 \u0645\u0641\u0631\u0637\u064b\u0627. <\/p>\n\n
\u0627\u0644\u062e\u0631\u0627\u0641\u0629 2: \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u063a\u064a\u0631 \u0622\u0645\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n\n
\u0639\u0646\u062f \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0648\u0623\u062f\u0627\u0626\u0647\u0627 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u064a\u064f\u0639\u062a\u0628\u0631 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0622\u0645\u0646\u064b\u0627 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0648\u0627\u0633\u0639. \u062a\u062d\u062f\u062b \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0644\u064a\u0633 \u0645\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0633\u064a\u0626\u0629 \u0623\u0648 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0633\u0631\u064a\u0639 \u062c\u062f\u064b\u0627. <\/p>\n\n
\u0627\u0644\u062e\u0631\u0627\u0641\u0629 3: \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0641\u0636\u0644 \u0644\u0644\u0646\u0633\u0627\u0621<\/h3>\n\n
\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0641\u064a\u062f\u0629\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0642\u0646\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u062a\u062a\u0637\u0644\u0628 \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0643\u0627\u0641\u064a\u0629<\/strong>. \u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0623\u0646\u0647\u0627 \u062a\u062d\u062f\u064d \u0643\u0627\u0641\u064d \u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u0642\u062f\u0645. <\/p>\n\n
\u0627\u0644\u062e\u0631\u0627\u0641\u0629 4: \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0643\u0644 \u064a\u0648\u0645 \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c<\/h3>\n\n
\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u062a\u0642\u062f\u0645. \u062a\u0633\u062a\u0641\u064a\u062f \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 2-4 \u062c\u0644\u0633\u0627\u062a \u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062e\u0628\u0631\u0629 \u0648\u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a. <\/p>\n\n
\u0627\u0644\u062e\u0631\u0627\u0641\u0629 5: \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u062c\u0645\u0627\u0644\u064a\u0627\u062a<\/h3>\n\n
\u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u062a\u0642\u062f\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0633\u064a\u0646\u0647 \u0644\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/p>\n\n
\u0643\u064a\u0641\u064a\u0629 \u062a\u0637\u0628\u064a\u0642 \u0647\u0630\u0627 \u0628\u0623\u0645\u0627\u0646 \u0648\u0641\u0639\u0627\u0644\u064a\u0629<\/h2>\n\n
\u0627\u0628\u062f\u0623 \u0628\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629<\/h3>\n\n
\u062a\u064f\u0628\u0646\u0649 \u0645\u0639\u0638\u0645 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u062d\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629:<\/p>\n\n
- \n
- \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u0648 \u062a\u0646\u0648\u064a\u0639\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/li>\n\n\n\n
- \u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 (\u0645\u062b\u0644 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u064a\u062a\u0629)<\/li>\n\n\n\n
- \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0641\u0639 (\u0627\u0644\u0636\u063a\u0637\u0627\u062a\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637)<\/li>\n\n\n\n
- \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0633\u062d\u0628 (\u0627\u0644\u0635\u0641\u0648\u0641\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629)<\/li>\n\n\n\n
- \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0646\u0648\u0627\u0629<\/li>\n<\/ul>\n\n
\u062a\u0639\u0644\u0645 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u064a\u0647\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0646\u0648\u0639 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n
![\"امرأة](\"https:\/\/media.barbellagym.com\/cdn-cgi\/image\/,format=auto\/2026\/01\/35467347-1024x538.jpg\")
<\/figure>\n\n\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u0634\u062f\u0629<\/h3>\n\n
\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u064a\u062f \u0641\u064a \u0636\u0645\u0627\u0646 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u062a\u0642\u0648\u0645 \u0628\u0645\u0639\u0638\u0645 \u0627\u0644\u0639\u0645\u0644. \u064a\u0633\u062a\u0641\u064a\u062f \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0645\u0646: <\/p>\n\n
- \n
- \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0628\u0637\u0623 \u0648\u0645\u062a\u062d\u0643\u0645 \u0641\u064a\u0647\u0627<\/li>\n\n\n\n
- \u0623\u0648\u0632\u0627\u0646 \u0645\u0639\u062a\u062f\u0644\u0629 \u062a\u0633\u0645\u062d \u0628\u0646\u0637\u0627\u0642 \u0643\u0627\u0645\u0644 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n\n\n\n
- \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0648\u0627\u0636\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/li>\n<\/ul>\n\n
\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0639\u0631 \u0627\u0644\u062a\u0642\u062f\u0645 \u0628\u0623\u0646\u0647 \u062a\u062d\u062f\u064d \u0648\u0644\u0643\u0646\u0647 \u064a\u0645\u0643\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a\u0647.<\/p>\n\n
\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0627\u0644\u062a\u0642\u062f\u0645<\/h3>\n\n
\u062a\u062a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0632\u062f\u0627\u062f \u0636\u063a\u0637 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642: <\/p>\n\n
- \n
- \u0625\u0636\u0627\u0641\u0629 \u0643\u0645\u064a\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646<\/li>\n\n\n\n
- \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/li>\n\n\n\n
- \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n\n\n\n
- \u062a\u0642\u0644\u064a\u0644 \u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0642\u0644\u064a\u0644\u0627\u064b<\/li>\n<\/ul>\n\n
\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0623\u0648 \u062f\u0631\u0627\u0645\u0627\u062a\u064a\u0643\u064a\u064b\u0627 \u0644\u064a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0627\u064b.<\/p>\n\n
\u0627\u0644\u0647\u064a\u0643\u0644 \u064a\u0647\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0643\u0645\u0627\u0644<\/h3>\n\n
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- \n
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- \n
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- \u064a\u062f\u064a\u0631\u0648\u0646 \u0636\u063a\u0648\u0637\u064b\u0627 \u0639\u0627\u0644\u064a\u0629 \u0623\u0648 \u062a\u0639\u0627\u0641\u064a\u064b\u0627 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645<\/li>\n<\/ul>\n\n
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