{"id":2367,"date":"2023-01-25T07:50:00","date_gmt":"2023-01-25T07:50:00","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2367"},"modified":"2023-04-22T05:59:32","modified_gmt":"2023-04-22T05:59:32","slug":"a-classic-beginners-workout-for-bigger-legs","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d9%83%d9%84%d8%a7%d8%b3%d9%8a%d9%83%d9%8a-%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86-%d8%aa%d8%ac%d8%b1%d9%8a%d8%a8-%d9%84%d8%a3%d8%b1%d8%ac%d9%84-%d8%a3%d9%83%d8%a8%d8%b1\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0623\u0631\u062c\u0644 \u0623\u0643\u0628\u0631"},"content":{"rendered":"<p>\u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u062e\u0637\u064a \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642 \u0628\u0633\u0628\u0628 \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0623\u0644\u0645 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\u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/li>\n<li>\u062a\u0642\u0648\u064a\u0629 \u0639\u0638\u0627\u0645\u0643<\/li>\n<li>\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/li>\n<li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u062a\u0632\u0648\u064a\u062f\u0643 \u0628\u0646\u0637\u0627\u0642 \u0643\u0627\u0645\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/li>\n<li>\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/li>\n<\/ul>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-2423 size-full\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment.png\" alt=\"\" width=\"681\" height=\"418\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment.png 681w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-300x184.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-18x12.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-561x344.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-265x163.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-531x326.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-364x223.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/core-engagment-608x373.png 608w\" sizes=\"(max-width: 681px) 100vw, 681px\" \/><\/p>\n<h2>\u0633\u062a\u0629 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n<p>\u0623\u062f\u0646\u0627\u0647 \u0633\u062a\u0629 \u0623\u0631\u062c\u0644<a href=\"https:\/\/anabolic-coach.com\/ar\/\u0631\u0648\u062a\u064a\u0646-\u062a\u062c\u0631\u064a\u0628-\u0622\u0645\u0646-\u0644\u0646\u0645\u0648-\u0627\u0644\u0639\u0636\u0644\u0627\u062a\/\" target=\"_blank\" rel=\"noopener\"> \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/a> \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0627\u0644\u064a\u0648\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0623\u0646 \u062a\u0633\u062a\u0634\u064a\u0631 \u0645\u062f\u0631\u0628\u064b\u0627 \u0642\u0628\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643.<\/p>\n<h2>\u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2>\n<p>\u0628\u0639\u062f \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0623\u062c\u0631\u0627\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0642\u062f\u0645 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0625\u0646\u0647\u0627 \u062d\u0631\u0643\u0629 \u0642\u0627\u062a\u0644\u0629 \u0633\u062a\u0641\u0639\u0644 \u0627\u0644\u0639\u062c\u0627\u0626\u0628 \u0644\u0633\u0627\u0642\u064a\u0643 \u0625\u0630\u0627 \u0646\u0641\u0630\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d 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width=\"700\" height=\"403\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges.png 700w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-300x173.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-561x323.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-265x153.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-531x306.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-364x210.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Dumbbell-Lunges-608x350.png 608w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h2>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642<\/h2>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 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href=\"https:\/\/anabolic-coach.com\/ar\/\u062f\u0644\u064a\u0644-\u062e\u0627\u0635-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-\u062d\u0648\u0644-\u0643\u064a\u0641\u064a\u0629-\u0623\u0646-\u064a\u0635\u0628\u062d-\u0644\u0627\/\">\u0645\u0628\u062a\u062f\u0626<\/a> \u062b\u0645 \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0633\u064a\u0646 \u0634\u0643\u0644\u0643 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629 \u0641\u064a \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h2>\u0627\u0644\u0643\u0630\u0628 \u0627\u0644\u0636\u0641\u0627\u0626\u0631<\/h2>\n<p>\u0645\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0644\u062f\u064a\u0643 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u062c\u0647\u0632\u0629 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wp-image-2425\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions.jpg\" alt=\"\" width=\"700\" height=\"308\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions.jpg 700w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-300x132.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-18x8.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-561x247.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-265x117.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-531x234.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-364x160.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/01\/Leg-Extensions-608x268.jpg 608w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<h2>\u064a\u0642\u0641 \u0627\u0644\u0639\u062c\u0644 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\u0628\u062d\u0636\u0648\u0631 \u0645\u062f\u0631\u0628 \u0645\u0624\u0647\u0644. \u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0645\u0643\u0627\u0633\u0628 \u0645\u0646 \u062a\u062c\u0631\u0628\u0629 \u0647\u0624\u0644\u0627\u0621<a href=\"https:\/\/anabolic-coach.com\/ar\/6-\u062a\u062f\u0631\u064a\u0628\u0627\u062a-\u062d\u0631\u0643\u0627\u062a-\u062a\u062d\u0628-\u062a\u0643\u0631\u0647\/\" target=\"_blank\" rel=\"noopener\"> \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/a> \u062f\u0648\u0646 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0648\u0644\u0627\u064b. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u064a\u0626 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0625\u0635\u0627\u0628\u0627\u062a \u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u0645\u062f\u0631\u0628 \u062d\u064a \u0648\u062f\u0648\u062f \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u0648\u062c\u064a\u0647. \u0625\u0630\u0627 \u0643\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0646\u0627 \u0647\u0646\u0627 \u0627\u0644\u064a\u0648\u0645.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0645\u0646 \u0627\u0644\u0645\u063a\u0631\u064a \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u062e\u0637\u064a \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642 \u0628\u0633\u0628\u0628 \u062a\u0623\u062e\u0631 \u0638\u0647\u0648\u0631 \u0623\u0644\u0645 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