{"id":2904,"date":"2023-09-13T10:11:50","date_gmt":"2023-09-13T10:11:50","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2904"},"modified":"2024-04-25T21:53:48","modified_gmt":"2024-04-25T21:53:48","slug":"prevent-muscle-cramps-in-bodybuilding","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d9%85%d9%86%d8%b9-%d8%aa%d8%b4%d9%86%d8%ac%d8%a7%d8%aa-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%81%d9%8a-%d9%83%d9%85%d8%a7%d9%84-%d8%a7%d9%84%d8%a3%d8%ac%d8%b3%d8%a7%d9%85\/","title":{"rendered":"\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a: \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646\u0647\u0627 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u061f"},"content":{"rendered":"<p>\u0644\u064a\u0633 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u0646 \u064a\u0639\u0627\u0646\u064a \u0644\u0627\u0639\u0628\u0648 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height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>\u0645\u0627 \u0647\u064a \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h2>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u0645\u0639 \u0623\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u064a\u0634\u0643\u0648\u0646 \u0645\u0646 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0639\u0646\u064a \u0630\u0644\u0643 \u0623\u0646\u0647\u0645 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u062d\u0627\u0644\u0629 \u062a\u062a\u0645\u064a\u0632 \u0628\u0627\u0644\u062a\u0634\u0646\u062c \u0627\u0644\u0645\u0624\u0644\u0645 \u0627\u0644\u0644\u0627\u0625\u0631\u0627\u062f\u064a \u0644\u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629.<\/p>\n<p>\u0645\u0646 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decoding=\"async\" class=\"aligncenter size-full wp-image-2917\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/muscle-cramps-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u0623\u0633\u0628\u0627\u0628 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645<\/h2>\n<p>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0633\u0628\u0628 \u0645\u062d\u062f\u062f \u0645\u0639\u0631\u0648\u0641 \u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0646\u0648\u0628\u0629 \u062a\u0634\u0646\u062c \u0639\u0636\u0644\u064a \u0633\u0648\u0627\u0621 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0623\u0648 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0645\u0639\u0631\u0648\u0641\u0629\u060c \u0648\u0628\u0639\u0636 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0647\u0630\u0647 \u0647\u064a:<\/p>\n<h3>#1. \u0639\u0636\u0644\u0627\u062a \u063a\u064a\u0631 \u0645\u0631\u0646\u0629 \u0648\u0645\u0634\u062f\u0648\u062f\u0629:<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u062a\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0628\u062f\u0648 \u063a\u064a\u0631 \u0645\u0631\u0646\u0629 \u0628\u0633\u0628\u0628 \u0639\u062f\u0645 \u0643\u0641\u0627\u064a\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0623\u0648 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0642\u062f \u062a\u0643\u0648\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u063a\u064a\u0631 \u0645\u0631\u0646\u0629 \u0648\u0645\u062a\u0635\u0644\u0628\u0629 \u0648\u0645\u0634\u062f\u0648\u062f\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u0628\u062f\u0646\u064a\u0629 \u0633\u064a\u0626\u0629 \u0628\u0633\u0628\u0628 \u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0635\u062d\u0629 \u0623\u0648 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u0631 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u064a\u0632 \u0628\u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<h3>#2. \u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062c\u0641\u0627\u0641:<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0625\u0631\u062c\u0627\u0639 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0633\u0648\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u062c\u0633\u0645\u0643 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0634\u0646\u062c\u0627\u062a \u0639\u0641\u0648\u064a\u0629.<\/p>\n<p><a href=\"https:\/\/anabolic-coach.com\/ar\/\u0627\u0628\u0642-\u0631\u0637\u0628\u064b\u0627-\u062e\u0644\u0627\u0644-\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a-\u0627\u0644\u0645\u0643\u062b\u0641\u0629\/\" target=\"_blank\" rel=\"noopener\">\u062a\u062c\u0641\u064a\u0641<\/a> \u0628\u0633\u0628\u0628 \u0639\u0627\u062f\u0627\u062a \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0633\u064a\u0626\u0629\u060c \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0639\u0631\u0642 \u0627\u0644\u0645\u0641\u0631\u0637 \u0623\u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0625\u0644\u0649 \u062d\u0631\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u062d\u0633\u0646 \u0633\u064a\u0631 \u0627\u0644\u0639\u0645\u0644 \u0648\u0646\u0645\u0648 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629.<\/p>\n<h3>#3. \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0639\u0636\u0644\u0627\u062a\u0643:<\/h3>\n<p>\u0633\u0648\u0641 \u062a\u062a\u0639\u0631\u0636 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0625\u062e\u0636\u0627\u0639 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0645\u0639\u064a\u0646\u0629 \u0644\u0645\u062c\u0647\u0648\u062f \u0628\u062f\u0646\u064a \u0643\u0628\u064a\u0631.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u064a\u0635\u0627\u0628\u0648\u0646 \u0628\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u062e\u0631\u0637\u0648\u0646 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT).<\/p>\n<p>\u0625\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0625\u062c\u0647\u0627\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0639\u0627\u0645\u0644 \u062e\u0637\u0631 \u0643\u0628\u064a\u0631 \u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0639\u0645\u0644\u064a\u0627\u062a \u0625\u062d\u0645\u0627\u0621 \u0639\u0627\u0645\u0629 \u0648\u0627\u0633\u0639\u0629 \u0627\u0644\u0646\u0637\u0627\u0642 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0642\u0628\u0644 \u062a\u0643\u062b\u064a\u0641 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0628\u062a\u0645\u0631\u064a\u0646 \u0631\u0626\u064a\u0633\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646 HIIT \u0623\u0648 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n<h3>#4. \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0629:<\/h3>\n<p>\u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u0625\u0631\u0647\u0627\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0641\u064a \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0634\u0646\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u062c\u0626.<\/p>\n<p>\u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0647\u0648 \u0623\u0645\u0631 \u0634\u0627\u0626\u0639 \u0628\u064a\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u0631\u0641\u0639\u0648\u0646 \u0623\u0648\u0632\u0627\u0646\u064b\u0627 \u062b\u0642\u064a\u0644\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0644\u0627\u0625\u0631\u0627\u062f\u064a\u0629 \u0648\u0627\u0644\u0627\u0631\u062a\u0639\u0627\u0634 \u0647\u064a \u0623\u0639\u0631\u0627\u0636 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0631\u0636 \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2918\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury.jpg\" alt=\"\" width=\"750\" height=\"421\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-561x315.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-265x149.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-531x298.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Muscle-Fatigue-and-Injury-608x341.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#5. \u0646\u0642\u0635 \u0627\u0644\u062a\u0631\u0648\u064a\u0629 \u0623\u0648 \u0627\u0646\u062e\u0641\u0627\u0636 \u0641\u064a \u0625\u0645\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u062f\u0645:<\/h3>\n<p>\u064a\u0639\u062f \u0639\u062f\u062f \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 (RBC) \u0645\u0647\u0645\u064b\u0627 \u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u0624\u0643\u0633\u062c \u0648\u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0645\u063a\u0630\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0643\u0631\u0627\u062a \u0627\u0644\u062f\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0644\u062f\u064a\u0643\u060c \u0633\u064a\u062a\u0645 \u062d\u0631\u0645\u0627\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a \u0645\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u062d\u064a\u0648\u064a\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0634\u0646\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0643\u0631\u062f \u0641\u0639\u0644 \u0639\u0644\u0649 \u0646\u062f\u0631\u0629 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u062f\u0645 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646.<\/p>\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0631 \u0647\u0630\u0647\u060c \u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0639\u062f\u062f\u064b\u0627 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647 \u0645\u0646 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\u0627\u0644\u0645\u0635\u0627\u0628\u0629.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u0625\u0644\u0649 \u0646\u0642\u0635 \u0627\u0644\u062a\u0631\u0648\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u0646\u062e\u0641\u0636 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0638\u0647\u0648\u0631 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627.<\/p>\n<h4>\u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627<\/h4>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0639\u0631\u0642 \u0627\u0644\u0646\u0633\u0627\u060c \u0648\u0647\u064a \u062d\u0627\u0644\u0629 \u064a\u0648\u062c\u062f \u0641\u064a\u0647\u0627 \u0636\u063a\u0637 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\u0648\u062a\u062a\u0633\u0628\u0628 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644.<\/p>\n<p>\u0647\u0630\u0627 \u0627\u0644\u0641\u0642\u062f \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0644\u0643\u0644 \u0645\u0646 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0644\u062f\u064a\u0643\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062e\u0644\u0644 \u064a\u0633\u0628\u0628 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2919\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Sciatica-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u062a\u0633\u062a\u0645\u0631 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h2>\n<p>\u064a\u0628\u062f\u0623 \u062a\u0634\u0646\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a \u0628\u0627\u0644\u062a\u0642\u0644\u0635 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0644\u0643 \u0623\u0644\u0645\u064b\u0627 \u0641\u064a \u0645\u0648\u0642\u0639 \u0627\u0644\u062a\u0634\u0646\u062c \u0648\u062d\u0648\u0644\u0647.<\/p>\n<p>\u064a\u062a\u0645\u064a\u0632 \u0627\u0646\u0642\u0628\u0627\u0636 \u0623\u0648 \u062a\u0642\u0635\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644 \u0627\u0644\u0639\u0638\u0645\u064a \u0628\u062a\u0634\u0646\u062c\u0627\u062a \u0644\u0627 \u0625\u0631\u0627\u062f\u064a\u0629 \u0648\u0645\u062a\u0641\u0631\u0642\u0629 \u0644\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u062a\u0645\u0631 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0645\u0646 \u0623\u0642\u0644 \u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0631\u0628\u0639 \u0633\u0627\u0639\u0629.<\/p>\n<h2>\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h2>\n<p>\u0625\u0646 \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u062c\u064a\u062f \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0647\u0648 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0628\u0627\u0644\u0641\u0639\u0644 \u0645\u0646\u0639 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0646\u062c\u0627\u062d \u0627\u0644\u0645\u0645\u0627\u062b\u0644. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062a\u062c\u0646\u0628 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0644\u0646 \u062a\u062e\u0637\u0626 \u0625\u0630\u0627 \u0627\u062a\u0628\u0639\u062a \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<h3>#1. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643:<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0632\u064a\u062f \u0645\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0633\u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0631\u0646\u0629 \u0648\/\u0623\u0648 \u0627\u0644\u0645\u0634\u062f\u0648\u062f\u0629.<\/p>\n<h3>#2. \u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621:<\/h3>\n<p>\u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u064a \u062a\u062f\u0631\u064a\u0628 HIIT \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u062a\u062d\u062a\u0627\u062c \u0623\u0648\u0644\u0627\u064b \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0646\u0634\u0637\u0629 \u0644\u062a\u062f\u0641\u0626\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0642\u0628\u0644 \u0625\u062e\u0636\u0627\u0639\u0647\u0627 \u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0643\u062b\u0641\u0629.<\/p>\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0633\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062f\u0641\u0626\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0643\u0627\u0641\u062d\u0629 \u0645\u0634\u0643\u0644\u0629 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3>#3. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u062a\u0643:<\/h3>\n<p>\u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0645\u064a\u0627\u0647 \u0627\u0644\u0634\u0631\u0628 \u0627\u0644\u0646\u0638\u064a\u0641\u0629 \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u062d\u062a\u0649 \u0628\u0639\u062f \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f.<\/p>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627\u060c \u0633\u062a\u0636\u0645\u0646 \u062d\u0635\u0648\u0644 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0643\u0647\u0627\u0631\u0644 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u062a\u0639\u0645\u0644 \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0645\u0639 \u062a\u062c\u0646\u0628 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<h3>#4. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u062c\u064a\u062f:<\/h3>\n<p>\u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0630\u0648 \u0642\u064a\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0633\u0648\u0641 \u064a\u0642\u0637\u0639 \u0634\u0648\u0637\u0627 \u0637\u0648\u064a\u0644\u0627 \u0641\u064a \u062d\u0645\u0627\u064a\u062a\u0643 \u0645\u0646 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0632\u0648\u064a\u062f \u0646\u0638\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0623\u0643\u0645\u0644\u0647 \u0628\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0633\u064a\u062a\u0645 \u062a\u0632\u0648\u064a\u062f \u0623\u0646\u0633\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u0627\u0644\u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0645\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629.<\/p>\n<h3>#5. \u062a\u062f\u0644\u064a\u0643:<\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062e\u0641\u064a\u0641 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u0629 \u0648\u0627\u062d\u062f\u0629.<\/p>\n<p>\u0644\u0636\u0645\u0627\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u0629 \u0623\u062d\u062f \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u064a\u0646\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646\u0643.<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062a\u0634\u0646\u062c\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0634\u062f\u064a\u062f\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0628\u0633\u0631\u0639\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0648\u0636\u0639 \u0643\u064a\u0633 \u0645\u0646 \u0627\u0644\u062b\u0644\u062c \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0636\u0637\u0631\u0628\u0629.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u062f\u0648\u064a\u0629 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0644\u062a\u0646\u0638\u064a\u0645 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0628\u0634\u0623\u0646 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0648\u0641\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2920\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage.jpeg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage.jpeg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-300x168.jpeg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-18x10.jpeg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-192x108.jpeg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-384x216.jpeg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-364x205.jpeg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-728x409.jpeg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-561x314.jpeg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-265x148.jpeg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-531x297.jpeg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/09\/Massage-608x340.jpeg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u0627\u0641\u0643\u0627\u0631 \u0627\u062e\u064a\u0631\u0629<\/h2>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0633\u0628\u0628\u064b\u0627 \u062d\u0642\u064a\u0642\u064a\u064b\u0627 \u0644\u0644\u0642\u0644\u0642 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0645\u0639\u0638\u0645 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u062f\u0645 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0643\u062b\u064a\u0631\u064b\u0627 \u0641\u064a \u062d\u062f\u0648\u062b \u062a\u0642\u0644\u0635\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0628\u0642\u0627\u0621 \u0631\u0637\u0628\u064b\u0627 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0648\u0642\u0627\u062a\u060c \u0648\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0646\u0638\u064a\u0641\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0643\u0644 \u062c\u0644\u0633\u0629 HIIT.<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u062f \u062a\u0643\u0648\u0646 \u0623\u062d\u062f \u0623\u0639\u0631\u0627\u0636 \u0645\u0634\u0643\u0644\u0629 \u0635\u062d\u064a\u0629 \u0623\u0643\u062b\u0631 \u062e\u0637\u0648\u0631\u0629 \u0644\u0645 \u064a\u062a\u0645 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\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0628\u0634\u0623\u0646 \u0639\u0644\u0627\u062c \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0628\u064a\u0646 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0645\u0641\u064a\u062f\u0629 \u0623\u062e\u0631\u0649.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0644\u064a\u0633 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u0646 \u064a\u0639\u0627\u0646\u064a \u0644\u0627\u0639\u0628\u0648 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0645\u0646 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u062a\u0634\u0646\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0623\u0648 \u062c\u0644\u0633\u0629 \u062a\u062f\u0631\u064a\u0628 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629. \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u062f\u0648\u064a\u0646\u0629 \u0646\u062c\u064a\u0628 \u0639\u0644\u0649 \u0633\u0624\u0627\u0644 \u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u061f \u0643\u0645\u0627 \u0646\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0644\u062a\u0634\u0646\u062c \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0631\u064a\u0627\u0636\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0645\u0639 \u0627\u0644\u0625\u0634\u0627\u0631\u0629 \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 [\u2026] <a class=\"g1-link g1-link-more\" 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