{"id":1679,"date":"2018-07-17T08:23:47","date_gmt":"2018-07-17T08:23:47","guid":{"rendered":"http:\/\/askdryusra.com\/?p=1679"},"modified":"2018-07-17T10:11:47","modified_gmt":"2018-07-17T10:11:47","slug":"10-%d8%ae%d8%b1%d8%a7%d9%81%d8%a7%d8%aa-%d8%ad%d9%88%d9%84-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d8%a9","status":"publish","type":"post","link":"https:\/\/askdryusra.com\/?p=1679","title":{"rendered":"10\u00a0\u062e\u0631\u0627\u0641\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0631\u064a\u0627\u0636\u0629"},"content":{"rendered":"

\u0627\u0644\u062a\u0639\u0631\u0642 \u0648\u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0633 \u062f\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f<\/strong><\/span><\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 1:<\/span> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u0623\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u062c\u0644. \u00a0<\/strong><\/p>\n

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

\u0623\u0643\u062b\u0631 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0639\u0646\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0628\u0633\u0628\u0628 \u0645\u0627 \u064a\u062a\u0645 \u0627\u0633\u062a\u0647\u0644\u0627\u0643\u0647 \u0645\u0646 \u0637\u0627\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0626\u0647\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u062c\u0628 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0644\u0623\u0643\u0644 \u0628\u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 2:<\/span> \u064a\u0645\u0643\u0646\u0643 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0645\u0646\u0637\u0642\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0639\u0646\u062f \u062a\u062f\u0631\u064a\u0628\u0647\u0627. <\/strong><\/p>\n

\"\"<\/a>
\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u0637\u062d\u0629 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0634\u062d\u0648\u0645 \u0645\u0646 \u0643\u0644 \u0627\u0644\u062c\u0633\u0645 <\/strong><\/span><\/figcaption><\/figure>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0648\u0636\u0639\u064a \u0644\u0645\u0646\u0637\u0642\u0629 \u0645\u0639\u064a\u0646\u0629 \u0644\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u062a\u0647\u0627 \u0644\u0644\u0634\u062d\u0648\u0645\u060c \u0645\u062b\u0644\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0627 \u062a\u0624\u062f\u064a \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0634\u062d\u0648\u0645 \u0628\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646. \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u062d\u0648\u0645 \u0645\u0646 \u0645\u0646\u0637\u0642\u0629 \u0645\u0639\u064a\u0646\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u064a\u062c\u0628 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0634\u062d\u0648\u0645 \u0645\u0646 \u0643\u0644 \u0627\u0644\u062c\u0633\u0645.<\/p>\n

\u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 “High-Intensity Interval Training- HIIT” \u0623\u0646 \u062a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0645\u0645\u062a\u0627\u0632\u0629\u060c \u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u062d\u0627\u062c\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u0645\u0627 \u064a\u062d\u0631\u0636 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/p>\n

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

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 3:<\/span> \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0643\u062b\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646. <\/strong><\/p>\n

\"\"<\/a>
\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0644\u064a\u0633\u062a \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u00a0<\/strong><\/span><\/figcaption><\/figure>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0641\u0625\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (\u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a\u060c \u0623\u0648 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629) \u0641\u0642\u0637 \u0644\u0645\u062f\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u064a\u0645\u0643\u0646 \u0625\u0644\u0651\u0627\u00a0 \u062a\u0639\u0637\u064a \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0645\u0631\u062c\u0648\u0629\u060c \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0647\u064a \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0630\u0644\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645\u0647\u0627 \u0642\u0644\u064a\u0644\u0627\u060c \u0644\u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 \u0641\u0627\u0626\u062f\u0629 \u0623\u0643\u0628\u0631 \u0648\u0628\u0648\u0642\u062a \u0623\u0642\u0635\u0631 \u0641\u064a \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n

\u0637\u0628\u0639\u0627 \u0644\u0627 \u0646\u0646\u0633\u0649 \u0636\u0631\u0648\u0631\u0629 \u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u062d\u0645\u064a\u0629\u060c \u0644\u0623\u0646\u0647\u0627 \u0627\u0644\u0623\u0647\u0645 \u0628\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646.<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 4:<\/span> \u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062f\u0644\u064a\u0644 \u0623\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f: <\/strong><\/p>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0623\u062d\u064a\u0627\u0646\u0627 \u062a\u0633\u0628\u0628 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0626\u0647\u0627 \u0648\u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0644\u0627\u062d\u0642\u060c \u0648\u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u064a\u0633 \u0645\u0624\u0634\u0631\u0627\u064b \u0644\u062c\u0648\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u062f\u0644 \u0639\u0644\u0649 \u0623\u0646 \u0648\u062c\u0648\u062f \u0639\u0628\u0621 \u0632\u0627\u0626\u062f \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0639\u0644\u0649 \u0639\u062f\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n

\u0627\u0644\u0646\u0635\u064a\u062d\u0629 \u0644\u0644\u062a\u062e\u0641\u064a\u0641 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0648\u062e\u0627\u0635\u0629 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0627\u0644\u0646\u0648\u0645 \u0644\u0645\u062f\u0629 \u0643\u0627\u0641\u064a\u0629.<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 5:<\/span> \u064a\u062c\u0628 \u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0646\u0648\u0627\u062f\u064a \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629: <\/strong><\/p>\n

\"\"<\/a>
\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0646\u0627\u062f\u064a- \u0644\u064a\u0633 \u0627\u062c\u0628\u0627\u0631\u064a\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u062c\u064a\u062f\u0629. <\/strong><\/span><\/figcaption><\/figure>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u0639\u0646\u064a \u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0636\u062f \u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u062c\u0647\u0627\u0632 \u062a\u062f\u0631\u064a\u0628 \u0623\u0648 \u0648\u0632\u0646. \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 \u0634\u0631\u0627\u0626\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0643\u0631\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062f\u064a\u0629 \u00a0\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 6: <\/strong><\/span>\u0627\u0644\u062a\u0639\u0631\u0642 \u062f\u0644\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f<\/strong><\/p>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u064a\u0646\u062c\u0645 \u0627\u0644\u062a\u0639\u0631\u0642 \u0639\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0647\u062f\u0641 \u0644\u062e\u0641\u0636 \u0627\u0644\u062d\u0631\u0627\u0631\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0625\u0646 \u0627\u0644\u062a\u0639\u0631\u0642 \u0644\u064a\u0633 \u062f\u0644\u064a\u0644\u0627 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0645\u0645\u0627 \u0644\u0627 \u0634\u0643 \u0641\u064a\u0647 \u0623\u0646\u0651 \u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0631\u0641\u0639 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0644\u0644\u062a\u0639\u0631\u0642\u060c \u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0628\u0632\u064a\u0627\u062f \u0627\u0644\u062a\u0639\u0631\u0642\u060c \u0645\u062b\u0644 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0648 \u0648\u062f\u0631\u062c\u0629 \u0627\u0644\u0631\u0637\u0648\u0628\u0629 \u0641\u064a \u0645\u0643\u0627\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 7<\/span>: <\/strong>\u064a\u062c\u0628 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062a\u062d\u0645\u064a\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/strong><\/p>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0645\u0645\u0627 \u0644\u0627\u0634\u0643 \u0641\u064a\u0647 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0644\u0630\u0647\u0627\u0628 \u0641\u0648\u0631\u0627\u064b \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0644\u0643\u0646 \u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0630\u0644\u0643 \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0633\u062a\u0639\u0645\u0627\u0644\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f \u062a\u0645\u0631\u064a\u0646\u0647\u0627 \u062d\u062a\u0649 \u062a\u0639\u0637\u064a \u0646\u062a\u064a\u062c\u0629 \u062c\u064a\u062f\u0629.<\/p>\n

\"\"<\/a>
\u062a\u0645\u0631\u064a\u0646<\/strong>\u00a0\u0627\u0644\u0637\u062d\u0646 “\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0639 \u0645\u0646 \u0648\u0636\u063a\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621” \u0644\u064a\u0633 \u0625\u062c\u0628\u0627\u0631\u064a\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/strong><\/span><\/figcaption><\/figure>\n

\u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062c\u0628 \u0623\u0644\u0651\u0627 \u064a\u062a\u0639\u062f\u0649 \u062a\u0647\u064a\u0626\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0633\u0644\u0627\u0645\u062a\u0647\u0627 \u0648\u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0634\u062f \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u064a\u0646\u0635\u062d \u0623\u0644\u0651\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 5 \u062f\u0642\u0627\u0626\u0642.<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u062987: <\/strong><\/span>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u062d\u0646 “\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0639 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627” \u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/strong><\/p>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0644\u0627 \u0634\u0643 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0639 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u062c\u064a\u062f\u0629 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 “Crunch” \u0648\u0644\u0643\u0646\u0647\u0627 \u0644\u064a\u0633 \u0627\u0644\u0623\u0641\u0636\u0644. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646\u00a0\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u0648\u062d\u062a\u0649 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0633\u0643\u0648\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 “blank”.<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 9:<\/span> \u00a0<\/strong>\u064a\u062c\u0628 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0640 20 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648\u0627\u0626\u064a\u0629 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629<\/strong>.<\/p>\n

\"\"<\/a>
\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643: \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u0648\u0628\u062f\u064a\u0644 \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u062e\u0646 \u062e\u0627\u0635\u0629 \u0644\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0627 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631. <\/span><\/figcaption><\/figure>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646 \u0628\u0648\u0642\u062a \u0623\u0642\u0635\u0631 \u0628\u0643\u062b\u064a\u0631 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 (High Intensity Interval Training-HIIT)\u060c \u062d\u064a\u062b \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062c\u0628\u0631 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0632\u0627\u0626\u062f \u0644\u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0627\u0643\u0633\u062c\u064a\u0646 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062e\u0644\u0627\u0644 \u0645\u062f\u0629 \u0642\u0635\u064a\u0631\u0629\u060c \u0648\u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u0646\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0644\u0643\u0646 \u0628\u0648\u0642\u062a \u0623\u0642\u0635\u0631<\/p>\n

\u0627\u0644\u062e\u0631\u0627\u0641\u0629 10: <\/strong><\/span>\u064a\u062c\u0628 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0648\u0645\u064a\u0627: <\/strong><\/p>\n

\u0627\u0644\u062d\u0642\u064a\u0642\u0629:<\/strong> \u0647\u0630\u0627 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u060c \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0633\u0628\u0628 \u062a\u0641\u0643\u0643 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0645\u0646 \u0628\u0639\u062f\u0647\u0627 \u064a\u062a\u0645 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0626\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0642\u0648\u0649\u060c \u0648\u062d\u062a\u0649 \u062a\u062a\u0645 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0641\u062a\u0631\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u0627 \u064a\u062d\u0631\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0641\u0631\u0635\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u064a\u0636\u0639 \u0639\u0628\u0626\u0627\u064b \u0632\u0627\u0626\u062f\u0627 \u0639\u0644\u064a\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u0639\u0643\u0633 \u0633\u0644\u0628\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0645\u0648\u0647\u0627 \u0648\u0642\u0648\u062a\u0647\u0627. \u064a\u0641\u0636\u0644 \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0644\u064a\u0648\u0645 \u0623\u0648 \u064a\u0648\u0645\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u060c \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0623\u0642\u0644 \u0634\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062a\u0645\u062f\u062f. \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 3-4 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u060c \u0648\u064a\u062e\u062a\u0644\u0641 \u062a\u0648\u0627\u062a\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0633\u0628 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n

\u0627\u0644\u0645\u0635\u0627\u062f\u0631<\/p>\n

https:\/\/www.self.com\/story\/12-workout-myths-that-just-need-to-die<\/a><\/p>\n

http:\/\/www.businessinsider.com\/workout-misconceptions-and-myths-2015-8<\/a><\/p>\n

http:\/\/www.uksport.gov.uk\/<\/a><\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

\u0627\u0644\u062a\u0639\u0631\u0642 \u0648\u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0633 \u062f\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f \u0627\u0644\u062e\u0631\u0627\u0641\u0629 1: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062c\u0639\u0644…<\/p>\n","protected":false},"author":1,"featured_media":1680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[4,66],"tags":[633,635,634,636,606,632,18,637],"_links":{"self":[{"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/posts\/1679"}],"collection":[{"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/askdryusra.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1679"}],"version-history":[{"count":5,"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/posts\/1679\/revisions"}],"predecessor-version":[{"id":1684,"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/posts\/1679\/revisions\/1684"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/askdryusra.com\/index.php?rest_route=\/wp\/v2\/media\/1680"}],"wp:attachment":[{"href":"https:\/\/askdryusra.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1679"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/askdryusra.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1679"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/askdryusra.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1679"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}