{"id":4026,"date":"2026-10-03T12:59:51","date_gmt":"2026-10-03T12:59:51","guid":{"rendered":"https:\/\/coachezzelite.com\/?p=4026"},"modified":"2026-10-03T12:59:51","modified_gmt":"2026-10-03T12:59:51","slug":"3-day-gym-workout-beginners","status":"publish","type":"post","link":"https:\/\/coachezzelite.com\/en\/3-day-gym-workout-beginners\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u064a\u0645 3 \u0623\u064a\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u062e\u0637\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u062c"},"content":{"rendered":"<article dir=\"rtl\" lang=\"ar\" style=\"line-height:1.95;color:#152b45\">\n<p>\u0644\u0648 \u0628\u062a\u062f\u062e\u0644 \u0627\u0644\u062c\u064a\u0645 \u0648\u0645\u0634 \u0639\u0627\u0631\u0641 \u062a\u0628\u062f\u0623 \u0628\u0625\u064a\u0647\u060c \u0641\u0625\u0646 <strong>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u064a\u0645 3 \u0623\u064a\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0646\u0638\u0645 \u0623\u0633\u0628\u0648\u0639\u0643 \u0648\u062a\u062a\u0627\u0628\u0639 \u062a\u0642\u062f\u0645\u0643. \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0645\u062b\u0627\u0644 \u0639\u0645\u0644\u064a \u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0628\u062d\u064a\u062b \u062a\u062a\u0639\u0644\u0645 \u062d\u0631\u0643\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0644 \u064a\u0648\u0645.<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u062c\u062f\u0648\u0644 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0648\u0644\u064a\u0633 \u0628\u0631\u0646\u0627\u0645\u062c\u064b\u0627 \u0644\u062a\u0623\u0647\u064a\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u0639\u0646\u062f \u0648\u062c\u0648\u062f \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u0623\u0648 \u062c\u0631\u0627\u062d\u0629 \u062d\u062f\u064a\u062b\u0629\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0644\u0627\u0621\u0645\u0629 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0645\u062e\u062a\u0635.<\/p>\n<h2>\u0643\u064a\u0641 \u062a\u0648\u0632\u0639 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n<p>\u0627\u062e\u062a\u0631 \u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645 \u063a\u064a\u0631 \u0645\u062a\u062a\u0627\u0644\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u062a \u0648\u0627\u0644\u0625\u062b\u0646\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621\u060c \u0648\u0627\u062a\u0631\u0643 \u064a\u0648\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a. \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644 \u0646\u0641\u0651\u0630 A \u062b\u0645 B \u062b\u0645 A\u061b \u0648\u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a B \u062b\u0645 A \u062b\u0645 B. \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0645\u0627 \u062f\u0645\u062a \u062a\u062a\u0642\u062f\u0645 \u0648\u062a\u062a\u0639\u0627\u0641\u0649 \u062c\u064a\u062f\u064b\u0627.<\/p>\n<p>\u0627\u0644\u062c\u0644\u0633\u0629 \u062a\u0633\u062a\u063a\u0631\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 40\u201360 \u062f\u0642\u064a\u0642\u0629 \u062d\u0633\u0628 \u0631\u0627\u062d\u062a\u0643 \u0648\u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u0623\u062c\u0647\u0632\u0629. \u0627\u0628\u062f\u0623 \u0628\u0645\u0634\u064a \u0623\u0648 \u062f\u0631\u0627\u062c\u0629 \u062e\u0641\u064a\u0641\u0629 5\u201310 \u062f\u0642\u0627\u0626\u0642\u060c \u062b\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u062a\u0645\u0647\u064a\u062f\u064a\u0629 \u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u061b \u0647\u0630\u0647 \u0644\u0627 \u062a\u064f\u062d\u0633\u0628 \u0636\u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n<h2>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 A: \u0633\u0643\u0648\u0627\u062a \u0648\u062f\u0641\u0639 \u0648\u0633\u062d\u0628<\/h2>\n<div style=\"overflow-x:auto\"><table style=\"width:100%;border-collapse:collapse\" border=\"1\" cellpadding=\"9\"><caption>\u062c\u062f\u0648\u0644 \u0627\u0644\u062c\u0644\u0633\u0629 A<\/caption><thead><tr><th scope=\"col\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/th><th scope=\"col\">\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/th><th scope=\"col\">\u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/th><\/tr><\/thead><tbody>\n<tr><td>Goblet Squat \u2014 \u0633\u0643\u0648\u0627\u062a \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/td><td>2 \u00d7 8\u201312<\/td><td>\u0645\u062f\u0649 \u0645\u0631\u064a\u062d \u0648\u0643\u0639\u0628 \u062b\u0627\u0628\u062a<\/td><\/tr>\n<tr><td>Chest Press Machine \u2014 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0635\u062f\u0631<\/td><td>2 \u00d7 8\u201312<\/td><td>\u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0627\u0644\u0645\u0642\u0627\u0628\u0636<\/td><\/tr>\n<tr><td>Seated Cable Row \u2014 \u0633\u062d\u0628 \u0623\u0631\u0636\u064a \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/td><td>2 \u00d7 10\u201312<\/td><td>\u0627\u0633\u062d\u0628 \u062f\u0648\u0646 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062c\u0630\u0639<\/td><\/tr>\n<tr><td>Leg Curl \u2014 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632<\/td><td>2 \u00d7 10\u201315<\/td><td>\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0631\u062c\u0648\u0639<\/td><\/tr>\n<tr><td>Calf Raise \u2014 \u0631\u0641\u0639 \u0627\u0644\u0633\u0645\u0627\u0646\u0629<\/td><td>2 \u00d7 12\u201315<\/td><td>\u062f\u0648\u0646 \u0627\u0631\u062a\u062f\u0627\u062f<\/td><\/tr>\n<tr><td>Dead Bug \u2014 \u062f\u064a\u062f \u0628\u0627\u062c<\/td><td>2 \u00d7 6\u20138 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/td><td>\u062d\u0631\u0651\u0643 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u062f\u0648\u0646 \u062a\u0642\u0648\u064a\u0633 \u0627\u0644\u0638\u0647\u0631<\/td><\/tr>\n<\/tbody><\/table><\/div>\n<h2>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 B: \u0631\u062c\u0644 \u0648\u0638\u0647\u0631 \u0648\u0643\u062a\u0641<\/h2>\n<div style=\"overflow-x:auto\"><table style=\"width:100%;border-collapse:collapse\" border=\"1\" cellpadding=\"9\"><caption>\u062c\u062f\u0648\u0644 \u0627\u0644\u062c\u0644\u0633\u0629 B<\/caption><thead><tr><th scope=\"col\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/th><th scope=\"col\">\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/th><th scope=\"col\">\u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/th><\/tr><\/thead><tbody>\n<tr><td>Leg Press \u2014 \u0636\u063a\u0637 \u0627\u0644\u0623\u0631\u062c\u0644<\/td><td>2 \u00d7 10\u201312<\/td><td>\u062a\u0648\u0642\u0641 \u0642\u0628\u0644 \u0627\u0644\u062a\u0641\u0627\u0641 \u0627\u0644\u062d\u0648\u0636 \u0639\u0646 \u0627\u0644\u0645\u0633\u0646\u062f<\/td><\/tr>\n<tr><td>Lat Pulldown \u2014 \u0633\u062d\u0628 \u0639\u0644\u0648\u064a \u0623\u0645\u0627\u0645\u064a<\/td><td>2 \u00d7 8\u201312<\/td><td>\u0627\u0633\u062d\u0628 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u062f\u0648\u0646 \u062c\u0630\u0628 \u062e\u0644\u0641 \u0627\u0644\u0631\u0642\u0628\u0629<\/td><\/tr>\n<tr><td>Incline Push-up \u2014 \u0636\u063a\u0637 \u0639\u0644\u0649 \u0633\u0637\u062d \u0645\u0631\u062a\u0641\u0639<\/td><td>2 \u00d7 8\u201312<\/td><td>\u0627\u0633\u062a\u062e\u062f\u0645 \u0633\u0637\u062d\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627 \u0648\u0627\u0631\u062a\u0641\u0627\u0639\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627<\/td><\/tr>\n<tr><td>Glute Bridge \u2014 \u062c\u0633\u0631 \u0627\u0644\u0645\u0624\u062e\u0631\u0629<\/td><td>2 \u00d7 10\u201315<\/td><td>\u0627\u0631\u0641\u0639 \u0628\u0627\u0644\u062d\u0648\u0636 \u062f\u0648\u0646 \u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u062a\u0642\u0648\u064a\u0633 \u0627\u0644\u0638\u0647\u0631<\/td><\/tr>\n<tr><td>Lateral Raise \u2014 \u0631\u0641\u0631\u0641\u0629 \u062c\u0627\u0646\u0628\u064a\u0629<\/td><td>2 \u00d7 10\u201315<\/td><td>\u0648\u0632\u0646 \u062e\u0641\u064a\u0641 \u0648\u0645\u062f\u0649 \u0645\u0631\u064a\u062d<\/td><\/tr>\n<tr><td>Bird Dog \u2014 \u0628\u064a\u0631\u062f \u062f\u0648\u062c<\/td><td>2 \u00d7 6\u20138 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/td><td>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062d\u0648\u0636<\/td><\/tr>\n<\/tbody><\/table><\/div>\n<h2>\u0645\u0627 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0643\u0645 \u0623\u0633\u062a\u0631\u064a\u062d\u061f<\/h2>\n<p>\u0627\u062e\u062a\u0631 \u0648\u0632\u0646\u064b\u0627 \u064a\u0633\u0645\u062d \u0628\u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0639 \u0625\u062d\u0633\u0627\u0633 \u0623\u0646\u0643 \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u062f\u0627\u0621 \u062a\u0643\u0631\u0627\u0631\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0628\u062a\u0643\u0646\u064a\u0643 \u062c\u064a\u062f. \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0644\u0648\u0635\u0648\u0644 \u0644\u0644\u0641\u0634\u0644 \u0627\u0644\u0639\u0636\u0644\u064a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0627\u0633\u062a\u0631\u062d \u0646\u062d\u0648 90\u2013120 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u060c \u0648\u064a\u0645\u0643\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0631\u0627\u062d\u0629 \u0625\u0644\u0649 2\u20133 \u062f\u0642\u0627\u0626\u0642 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0639\u062f \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<p>\u0644\u0648 \u0644\u0645 \u062a\u0635\u0644 \u0644\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u062e\u0641\u0651\u0636 \u0627\u0644\u0648\u0632\u0646. \u0627\u0637\u0644\u0628 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u062c\u064a\u0645 \u062a\u0639\u0644\u064a\u0645\u0643 \u0636\u0628\u0637 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062c\u062f\u064a\u062f\u0629\u061b \u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062d\u062f\u0647 \u0644\u0627 \u064a\u0643\u0641\u064a \u0644\u062a\u0639\u0644\u0651\u0645 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<h2>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u062c \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639 \u0627\u0644\u0623\u0648\u0644\u0649<\/h2>\n<ol><li><strong>\u062a\u0639\u0644\u0651\u0645 \u0648\u0633\u062c\u0651\u0644:<\/strong> \u0627\u0643\u062a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0648\u0644\u0627 \u062a\u0632\u062f \u0627\u0644\u062d\u0645\u0644 \u0644\u0645\u062c\u0631\u062f \u0623\u0646 \u0634\u062e\u0635\u064b\u0627 \u0628\u062c\u0627\u0646\u0628\u0643 \u064a\u0631\u0641\u0639 \u0623\u0643\u062b\u0631.<\/li>\n<li><strong>\u0627\u0631\u0641\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0648\u0644\u064b\u0627:<\/strong> \u0641\u064a \u062a\u0645\u0631\u064a\u0646 8\u201312\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0646 8 \u0625\u0644\u0649 12 \u0628\u062a\u0643\u0646\u064a\u0643 \u062b\u0627\u0628\u062a.<\/li>\n<li><strong>\u062b\u0645 \u0632\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629:<\/strong> \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062c\u0632 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0646\u0633\u0628\u064a\u0629 \u062e\u0644\u0627\u0644 \u062c\u0644\u0633\u062a\u064a\u0646\u060c \u062c\u0631\u0651\u0628 \u0623\u0635\u063a\u0631 \u0632\u064a\u0627\u062f\u0629 \u0645\u062a\u0627\u062d\u0629 \u0648\u0627\u0628\u062f\u0623 \u0645\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0644 \u0645\u062c\u062f\u062f\u064b\u0627.<\/li>\n<li><strong>\u0631\u0627\u062c\u0639 \u0627\u0644\u062a\u0639\u0627\u0641\u064a:<\/strong> \u0625\u0630\u0627 \u0647\u0628\u0637 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0648 \u0627\u0633\u062a\u0645\u0631 \u0625\u062c\u0647\u0627\u062f \u0634\u062f\u064a\u062f\u060c \u062e\u0641\u0641 \u0627\u0644\u062d\u0645\u0644 \u0648\u0631\u0627\u062c\u0639 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062c\u0644\u0633\u0627\u062a.<\/li><\/ol>\n<h2>\u0647\u0644 \u0627\u0644\u062c\u062f\u0648\u0644 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0623\u0645 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0636\u0645\u0646 \u062e\u0637\u0629 \u0644\u0623\u064a \u0645\u0646 \u0627\u0644\u0647\u062f\u0641\u064a\u0646\u060c \u0644\u0643\u0646 \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u062a\u0639\u062a\u0645\u062f \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629. \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u062a\u062d\u062a\u0627\u062c \u0639\u062c\u0632\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0641\u064a \u0627\u0644\u0633\u0639\u0631\u0627\u062a\u060c \u0648\u0644\u0627 \u064a\u0648\u062c\u062f \u062a\u0645\u0631\u064a\u0646 \u064a\u0636\u0645\u0646 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u062d\u062f\u0647\u0627. \u0627\u0628\u062f\u0623 \u0628\u062a\u0642\u062f\u064a\u0631 \u0627\u062d\u062a\u064a\u0627\u062c\u0643 \u0639\u0628\u0631 <a href=\"https:\/\/coachezzelite.com\/en\/calorie-macro-calculator\/\">calorie and macro calculator<\/a>\u060c \u062b\u0645 \u0639\u062f\u0651\u0644 \u062d\u0633\u0628 \u062a\u0642\u062f\u0645\u0643\u061b \u0627\u0644\u0631\u0642\u0645 \u062a\u0642\u062f\u064a\u0631\u064a.<\/p>\n<h2>FAQ<\/h2>\n<h3>\u0647\u0644 \u062b\u0644\u0627\u062b\u0629 \u0623\u064a\u0627\u0645 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u061f<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0628\u062f\u0627\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0625\u0630\u0627 \u0627\u0644\u062a\u0632\u0645\u062a \u0648\u062a\u062f\u0631\u062c\u062a. \u062c\u0648\u062f\u0629 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0623\u0647\u0645 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u064a\u0627\u0645 \u0642\u0628\u0644 \u0623\u0646 \u062a\u062d\u062a\u0627\u062c\u0647\u0627.<\/p>\n<h3>\u0647\u0644 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062f\u0644\u064a\u0644 \u0646\u062c\u0627\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h3>\n<p>\u0644\u064a\u0633 \u0634\u0631\u0637\u064b\u0627. \u0642\u0650\u0633 \u062a\u0642\u062f\u0645\u0643 \u0628\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646\u060c \u0648\u0623\u0648\u0642\u0641 \u0627\u0644\u062d\u0631\u0643\u0629 \u0625\u0630\u0627 \u0633\u0628\u0628\u062a \u0623\u0644\u0645\u064b\u0627 \u062d\u0627\u062f\u064b\u0627 \u0623\u0648 \u063a\u064a\u0631 \u0645\u0639\u062a\u0627\u062f.<\/p>\n<h3>\u0623\u064a\u0646 \u0623\u0636\u0639 \u0627\u0644\u0625\u0637\u0627\u0644\u0627\u062a\u061f<\/h3>\n<p>\u062e\u0635\u0635 \u0644\u0647\u0627 \u0648\u0642\u062a\u064b\u0627 \u064a\u0646\u0627\u0633\u0628\u0643 \u0628\u0639\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u0648\u0627\u0642\u0631\u0623 <a href=\"https:\/\/coachezzelite.com\/en\/?p=3936\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0627\u062a \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a> \u0644\u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n<aside style=\"padding:22px;background:#eef5fb;border-right:5px solid #ed8724;border-radius:10px\">\n<h2>\u0639\u0627\u064a\u0632 \u062c\u062f\u0648\u0644 \u0645\u0646\u0627\u0633\u0628 \u0644\u062c\u0633\u0645\u0643 \u0648\u0648\u0642\u062a\u0643\u061f<\/h2>\n<p>\u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u0639\u0627\u0645 \u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u0648\u062a\u0631\u0627\u062c\u0639 \u062a\u0642\u062f\u0645\u0643. \u0628\u0627\u0642\u0629 Standard \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u0623\u0647\u062f\u0627\u0641 \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0648Elite \u062a\u0642\u062f\u0645 \u0645\u062a\u0627\u0628\u0639\u0629 \u0623\u062f\u0642 \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062d\u0627\u0644\u0629 \u0648\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0635\u064a\u0646.<\/p>\n<p><a href=\"https:\/\/coachezzelite.com\/en\/services\/\"><strong>\u0634\u0648\u0641 \u0628\u0627\u0642\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u0648\u0646\u0644\u0627\u064a\u0646 \u0648\u0627\u0634\u062a\u0631\u0643 \u0645\u0639 \u0643\u0648\u062a\u0634 \u0639\u0632<\/strong><\/a>. \u0648\u0644\u062a\u0646\u0638\u064a\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629\u060c \u062a\u0635\u0641\u0651\u062d <a href=\"https:\/\/coachezzelite.com\/en\/?p=3503\">The Complete Stretching Book<\/a>.<\/p>\n<\/aside>\n<p><small>\u0645\u0631\u062c\u0639 \u0644\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0639\u0627\u0645\u0629: <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/strength-training\/art-20046670\">\u0645\u0627\u064a\u0648 \u0643\u0644\u064a\u0646\u0643: \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/a>. \u062c\u062f\u0648\u0644 A\/B \u0645\u062b\u0627\u0644 \u062a\u0637\u0628\u064a\u0642\u064a\u060c \u0648\u0644\u0627 \u064a\u0646\u0633\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u0635\u062f\u0631 \u0628\u0648\u0635\u0641\u0647 \u0648\u0635\u0641\u0629 \u0641\u0631\u062f\u064a\u0629.<\/small><\/p>\n<\/article>","protected":false},"excerpt":{"rendered":"<p>\u062e\u0637\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0643\u0627\u0645\u0644 3 \u0623\u064a\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u062c\u062f\u0648\u0644\u064a A \u0648B\u060c \u0645\u0639 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0645\u0639 \u0643\u0648\u062a\u0634 \u0639\u0632.<\/p>","protected":false},"author":1,"featured_media":0,"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_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","_yoast_wpseo_title":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u064a\u0645 3 \u0623\u064a\u0627\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 | \u0643\u0648\u062a\u0634 \u0639\u0632","_yoast_wpseo_metadesc":"\u0627\u0628\u062f\u0623 \u0628\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062c\u064a\u0645 3 \u0623\u064a\u0627\u0645 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