{"id":2958,"date":"2023-10-12T12:54:24","date_gmt":"2023-10-12T12:54:24","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=2958"},"modified":"2023-12-29T01:42:56","modified_gmt":"2023-12-29T01:42:56","slug":"building-muscle-and-strengths-womens","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%88%d9%82%d9%88%d8%a9-%d8%a7%d9%84%d9%85%d8%b1%d8%a3%d8%a9\/","title":{"rendered":"\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u0648\u0629 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0645\u0631\u0623\u0629"},"content":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0627\u0645\u0631\u0623\u0629 \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0642\u0648\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0648\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0634\u0648\u0631 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<h2>\u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a 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\u0633\u062a\u0643\u0648\u0646 \u062c\u0647\u0648\u062f\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u064a\u062a\u0629 \u0639\u0646\u062f \u0627\u0644\u0648\u0635\u0648\u0644. \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0625\u062d\u0628\u0627\u0637\u060c \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646\u0643 \u0644\u0645 \u062a\u062d\u062f\u062f \u0623\u0628\u062f\u064b\u0627 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u062a\u0648\u062c\u064a\u0647 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u0648\u0627\u0635\u0644\u0629 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n<h3>#2. \u062a\u062d\u0642\u0642 \u0645\u0646 \u0635\u062d\u062a\u0643<\/h3>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0642\u0628\u0644 \u0623\u064a \u0647\u062f\u0641 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062d\u062f\u064a\u062f \u0645\u0648\u0639\u062f \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u0644\u0625\u062c\u0631\u0627\u0621 \u0641\u062d\u0635 \u0634\u0627\u0645\u0644 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645.<\/p>\n<h3>#3. \u0642\u0645 \u0628\u0645\u0648\u0627\u0621\u0645\u0629 \u0646\u0641\u0633\u0643 \u0645\u0639 \u0645\u0631\u0634\u062f<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u062e\u0628\u0631\u0629 \u0642\u0644\u064a\u0644\u0629 \u0623\u0648 \u0645\u0639\u062f\u0648\u0645\u0629 \u0641\u064a \u0631\u064a\u0627\u0636\u0629 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0633\u062a\u062d\u0633\u0646 \u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0645\u0631\u0634\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u062f\u0621. \u0642\u062f \u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0645\u0631\u0634\u062f \u0643\u0645\u062f\u0631\u0628 \u0634\u062e\u0635\u064a \u064a\u0642\u062f\u0645 \u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0648\u0627\u0644\u062a\u064a \u062a\u0636\u0645\u0646 \u0644\u0643 \u0627\u0644\u0646\u062c\u0627\u062d.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2960\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor.png\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor.png 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-728x409.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/yourself-with-a-Mentor-608x340.png 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h3>#4. \u062a\u0639\u0644\u0645 \u0648\u0641\u0647\u0645 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0645\u0646\u0627\u0633\u0628<\/h3>\n<p>\u0623\u062d\u062f \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062d\u0627\u0633\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u0631\u062a\u0643\u0628\u0647\u0627 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u062f\u0623\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u062c\u064b\u0627 \u062a\u062f\u0631\u064a\u0628\u064a\u064b\u0627 \u0647\u0648 \u0639\u062f\u0645 \u0641\u0647\u0645 \u0648\u062a\u0642\u062f\u064a\u0631 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0641\u064a \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u0645\u062a\u0636\u0645\u0646\u0629 \u0641\u064a \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0647\u0645.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0633\u064a\u0626 \u0625\u0644\u0649 \u0625\u0635\u0627\u0628\u0627\u062a \u0637\u0641\u064a\u0641\u0629 \u0648\u062e\u0637\u064a\u0631\u0629\u060c \u0644\u0630\u0627 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0641\u0647\u0645 \u062a\u0645\u0627\u0645\u064b\u0627 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062a\u0646\u0648\u064a \u062a\u0646\u0641\u064a\u0630\u0647 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0643\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0627\u0644\u0623\u0645\u0631 \u0628\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n<h3>#5. \u062a\u062b\u0642\u064a\u0641 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n<p>\u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0623\u064a \u062a\u0645\u0631\u064a\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0623\u0646 \u062a\u0639\u0631\u0641 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u064a\u0633\u062a\u0647\u062f\u0641\u0647\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u062f\u0631\u0628\u0647\u0627. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0637\u0631\u064a\u0642\u0643 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0643\u0644\u0645\u0627 \u0642\u0645\u062a \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h3>#6. \u0627\u062d\u062a\u0641\u0638 \u0628\u0643\u062a\u0627\u0628 \u0627\u0644\u0633\u062c\u0644<\/h3>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u062a\u0648\u062b\u064a\u0642 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0633\u062c\u0644 \u0634\u0627\u0645\u0644 \u0644\u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0627\u0644\u064a\u0648\u0645\u064a \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<p>\u064a\u0639\u062f \u062f\u0641\u062a\u0631 \u0627\u0644\u0633\u062c\u0644 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0647\u0645\u064b\u0627 \u0623\u064a\u0636\u064b\u0627 \u0644\u062a\u062a\u0628\u0639 \u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u062a\u0641\u0639\u0644\u0647 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0623\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0633\u064a\u0646\u0647.<\/p>\n<h3>#7. \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0645\u0647\u0645<\/h3>\n<p>\u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0623\u064a \u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0627\u062d\u0629 \u0644\u0643. \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0645\u0648\u0627\u0621\u0645\u0629 \u062e\u0637\u062a\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0639 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0623\u062c\u0644 \u062a\u062d\u0633\u064a\u0646 \u0646\u062a\u0627\u0626\u062c 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\u062a\u0643\u0648\u0646 \u0645\u062a\u0633\u0642\u064b\u0627 \u0641\u064a \u062c\u0647\u0648\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0633\u062a\u0644\u0627\u062d\u0638 \u062a\u062d\u0633\u064a\u0646\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629.<\/p>\n<p>\u0644\u0627\u062d\u0638 \u0623\u0646 \u0643\u0644 \u0634\u062e\u0635 \u064a\u062a\u0641\u0627\u0639\u0644 \u0645\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0628\u0639\u0636 \u0642\u062f \u064a\u062e\u062a\u0628\u0631 \u0627\u0644\u0642\u0648\u0629 \u0648\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0633\u0631\u0639\u0629\u060c \u0641\u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0628\u0639\u0636 \u0627\u0644\u0622\u062e\u0631 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u064a\u0634\u0647\u062f\u0648\u0627 \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0643\u0627\u0633\u0628 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2961\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results.png\" alt=\"\" width=\"901\" height=\"504\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results.png 901w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-300x168.png 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-768x430.png 768w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-18x10.png 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-192x108.png 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-384x216.png 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-364x205.png 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-561x314.png 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-265x148.png 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-531x297.png 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-728x407.png 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-608x340.png 608w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Consistency-Breeds-Results-758x424.png 758w\" sizes=\"(max-width: 901px) 100vw, 901px\" \/><\/p>\n<h3>#10. \u0644\u0627 \u062a\u0646\u0633\u0649 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/h3>\n<p>\u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0644\u0627 \u062a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0641\u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0631\u064a\u062d\u060c \u0641\u0625\u0646\u0643 \u062a\u0645\u0646\u062d \u062c\u0633\u0645\u0643 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c\u0647 \u0644\u0625\u0635\u0644\u0627\u062d \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0625\u0635\u0644\u0627\u062d \u0623\u0646\u0633\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0633\u062a\u0634\u0639\u0631 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\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0645\u062a\u0627\u062d\u0629\u060c \u0644\u0643\u0646 \u062c\u0645\u064a\u0639\u0647\u0627 \u062a\u0634\u062a\u0631\u0643 \u0641\u064a \u0634\u064a\u0621 \u0648\u0627\u062d\u062f \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a. \u062a\u0648\u0641\u0631 \u062c\u0645\u064a\u0639\u0647\u0627 \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0633\u062c\u064a\u0644 \u0641\u064a\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0628\u0631\u0646\u0627\u0645\u062c\u0643 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a. \u0627\u062d\u0635\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0641\u0622\u062e\u0631 \u0634\u064a\u0621 \u062a\u0631\u064a\u062f\u0647 \u0647\u0648 \u062a\u0639\u0637\u0644 \u062e\u0632\u0627\u0646\u0629 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<p>\u0633\u064a\u0643\u0648\u0646 \u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0634\u062e\u0635\u064a \u0641\u064a \u0623\u0641\u0636\u0644 \u0648\u0636\u0639 \u0644\u0633\u0631\u062f \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0641\u0639\u0627\u0644\u060c \u0644\u0630\u0627 \u062a\u062d\u062f\u062b \u0645\u0639\u0647 \u0623\u0648 \u0645\u0639\u0647\u0627.<\/p>\n<h2>\u0645\u0627 \u0647\u064a \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u064a\u062f \u0644\u0644\u0646\u0633\u0627\u0621\u061f<\/h2>\n<p>\u064a\u0639\u062f \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0648\u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0644\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u062b\u0627\u0644\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627.<\/p>\n<p>\u0633\u064a\u0633\u062a\u0644\u0632\u0645 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0623\u0646 \u062a\u0630\u0647\u0628 \u0625\u0644\u0649 \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u062e\u0645\u0633 (5) \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0639 \u0642\u0636\u0627\u0621 \u062b\u0644\u0627\u062b\u0629 (3) \u0623\u064a\u0627\u0645 \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u064a\u0646\u0645\u0627 \u062a\u0642\u0636\u064a \u064a\u0648\u0645\u064a\u0646 (2) \u0641\u064a \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u0648\u062a\u0647.<br \/>\n\u064a\u0645\u0643\u0646\u0643 \u062d\u062c\u0632 \u064a\u0648\u0645\u064a\u0646 (2) \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062f\u0646\u0627\u0647:<\/p>\n<ul>\n<li>\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0644\u0631\u0648\u062a\u064a\u0646\u0643<\/li>\n<li>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621: \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li>\n<li>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0644\u062a\u062f\u0631\u064a\u0628\u0643<\/li>\n<li>\u0627\u0644\u062e\u0645\u064a\u0633: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0647\u0648 \u0623\u0645\u0631 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/li>\n<li>\u0627\u0644\u062c\u0645\u0639\u0629: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0647\u0648 \u0627\u062e\u062a\u064a\u0627\u0631\u064a \u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/li>\n<li>\u0627\u0644\u0633\u0628\u062a: \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<li>\u0627\u0644\u0623\u062d\u062f: \u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/li>\n<\/ul>\n<h3>\u0627\u0644\u0627\u062b\u0646\u064a\u0646: \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u0645\u062b\u0644\u064a\u0646<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u0627\u0631\u062a\u062f\u0627\u062f \u0643\u0627\u0628\u0644 \u063a\u0644\u0648\u062a<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u062f\u0641\u0639 \u0627\u0644\u0648\u0631\u0643 \u0628\u0627\u0644\u062d\u062f\u064a\u062f<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062f\u0645\u0628\u0644<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u062a\u0635\u0639\u064a\u062f \u0627\u0644\u062f\u0645\u0628\u0644<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0645\u0631\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT) \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h3>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621: \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u0645\u062b\u0644\u064a\u0646<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u0633\u062d\u0628 \u0644\u0644\u0623\u0633\u0641\u0644<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u0635\u0641 \u0627\u0644\u0643\u0627\u0628\u0644 \u062c\u0627\u0644\u0633\u064b\u0627<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4A.\u062a\u0645\u062f\u064a\u062f \u0639\u0644\u0648\u064a \u0644\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4 \u0628. \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0636\u0641\u064a\u0631\u0629<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5 \u0623. \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0628\u0644<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5 \u0628. \u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0643\u0627\u0628\u0644<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0645\u0631\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0634\u062f\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 Stepmill.<\/p>\n<h3>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621: \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u0645\u062b\u0644\u064a\u0646<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u0631\u0643\u0644\u0629 \u0627\u0644\u0639\u0648\u062f\u0629<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0627\u0644\u0633\u0648\u0645\u0648 \u0645\u0646 \u0633\u0645\u064a\u062b (\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u0648\u064a\u0629)<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u0643\u0623\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0623\u0645\u0631\u064b\u0627 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0642\u0636\u0627\u0621 \u062d\u0648\u0627\u0644\u064a 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a \u0628\u0645\u064a\u0644 \u064a\u062a\u0631\u0627\u0648\u062d \u0645\u0646 10 \u0625\u0644\u0649 15%.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2962\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs.jpg\" alt=\"\" width=\"751\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs.jpg 751w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-728x407.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/Glutes-and-Legs-608x340.jpg 608w\" sizes=\"(max-width: 751px) 100vw, 751px\" \/><\/p>\n<h3>\u0627\u0644\u062e\u0645\u064a\u0633: \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u0644\u0623\u0643\u062a\u0627\u0641<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u0645\u062b\u0644\u064a\u0646<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u0630\u0628\u0627\u0628\u0629 \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u0622\u0644\u064a\u0629<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633<\/p>\n<p>&nbsp;<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u0627\u0646\u062d\u062f\u0631 \u0627\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u0628\u0644<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a 15 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0622\u0644\u0629 \u0627\u0644\u062a\u062c\u062f\u064a\u0641.<\/p>\n<h3>\u0627\u0644\u062c\u0645\u0639\u0629: \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0631\u062c\u0644\u064a\u0646<\/h3>\n<table>\n<tbody>\n<tr>\n<td width=\"208\"><strong>\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong><\/td>\n<td width=\"208\"><strong>\u0645\u0645\u062b\u0644\u064a\u0646<\/strong><\/td>\n<\/tr>\n<tr>\n<td width=\"208\">1. \u0627\u0646\u062d\u062f\u0631 \u0643\u0633\u0627\u0631\u0629 \u0627\u0644\u062c\u0645\u062c\u0645\u0629<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">2. \u0627\u0646\u062d\u062f\u0631 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0636\u0641\u064a\u0631\u0629<\/td>\n<td width=\"208\">3<\/td>\n<td width=\"208\">12<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">3. \u0635\u0628\u0627\u062d \u0627\u0644\u062e\u064a\u0631<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">4. \u0645\u0644\u062d\u0642\u0627\u062a \u0627\u0644\u0633\u0627\u0642<\/td>\n<td width=\"208\">2-3<\/td>\n<td width=\"208\">12-15<\/td>\n<\/tr>\n<tr>\n<td width=\"208\">5. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0645\u0645\u064a\u062a\u0629<\/td>\n<td width=\"208\">3-4<\/td>\n<td width=\"208\">6-12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629\u060c \u0648\u0644\u0643\u0646 \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0627\u0644\u0634\u062f\u0629 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 Stepmill.<\/p>\n<p>\u0639\u0637\u0644\u0627\u062a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u062a\u0639\u0627\u0641\u064a: \u064a\u0645\u0643\u0646\u0643 \u0642\u0636\u0627\u0621 \u0639\u0637\u0644\u0627\u062a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0641\u064a \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0642\u0636\u064a\u0647 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0639\u0637\u0644\u0629 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0623\u0648 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0631\u0648\u0633\u064a\u0629.<\/p>\n<h2>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629 \u0628\u0639\u062f \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<p>\u0628\u0639\u062f \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u0635\u062d\u064a\u062d \u0644\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0627\u0644\u0645\u0648\u0636\u062d\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0634\u0648\u0631\u060c \u0623\u0648 \u0623\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0648\u0642\u0639 \u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n<h3>#1. \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h3>\n<p>\u0647\u0630\u0647 \u0647\u064a \u0627\u0644\u0641\u0627\u0626\u062f\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0648\u0642\u0639\u0647\u0627 \u0645\u0646 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0643\u0645\u0628\u062a\u062f\u0626\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0638\u0644 \u0635\u0627\u062f\u0642\u064b\u0627 \u0645\u0639 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u062a\u0627\u0626\u062c. \u0644\u0627\u062d\u0638 \u0623\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0623\u062a\u064a \u0645\u0639 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u0627\u0633\u0628 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n<h3>#2. \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629<\/h3>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u062a\u062f\u0631\u064a\u0628 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0633\u062a\u0628\u0646\u064a \u0642\u0648\u062a\u0647\u0627 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0641\u064a \u0623\u0646\u0634\u0637\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<h3>#3. \u062a\u0639\u0627\u0641\u064a \u0623\u0633\u0631\u0639<\/h3>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0631\u0627\u0642\u0628\u0629 \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0644\u0646 \u062a\u0642\u0648\u0645 \u0641\u0642\u0637 \u0628\u062a\u0633\u0631\u064a\u0639 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u064b\u0627 \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u062a\u062c\u062f\u064a\u062f\u0647\u0627.<\/p>\n<h3>#4. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/h3>\n<p>\u0644\u0627 \u0628\u062f \u0623\u0646 \u064a\u062a\u062d\u0633\u0646 \u062a\u0631\u0643\u064a\u0632\u0643 \u0645\u0639 \u0627\u0644\u062a\u0632\u0627\u0645\u0643 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0646\u0638\u0645 \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0629 \u0648\u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<h3>#5. \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629<\/h3>\n<p>\u0645\u0645\u0627 \u0644\u0627 \u0634\u0643 \u0641\u064a\u0647 \u0623\u0646 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0639\u064a\u0634 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629. \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0636\u064a \u0648\u0642\u062a\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629\u060c \u0641\u0625\u0646\u0643 \u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter size-full wp-image-2963\" src=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women.jpg\" alt=\"\" width=\"750\" height=\"420\" srcset=\"https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women.jpg 750w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-300x168.jpg 300w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-18x10.jpg 18w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-192x108.jpg 192w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-384x216.jpg 384w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-364x205.jpg 364w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-728x409.jpg 728w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-561x314.jpg 561w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-265x148.jpg 265w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-531x297.jpg 531w, https:\/\/anabolic-coach.com\/wp-content\/uploads\/2023\/10\/benefits-bodybuilding-women-608x340.jpg 608w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/p>\n<h2>\u0627\u0641\u0643\u0627\u0631 \u0627\u062e\u064a\u0631\u0629<\/h2>\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646 \u0623\u0641\u0636\u0644 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0647\u0648 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u062a\u0645\u062b\u0644\u0629 \u0641\u064a \u0628\u0646\u0627\u0621 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643 \u0645\u0633\u0628\u0642\u064b\u0627 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u062a\u0635\u0631\u064a\u062d \u0637\u0628\u064a \u0644\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/p>\n<p>\u062a\u0623\u0643\u062f \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0623\u0646 \u0644\u062f\u064a\u0643 \u062f\u0641\u062a\u0631 \u0633\u062c\u0644 \u0644\u062a\u0648\u062b\u064a\u0642 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u062a\u0641\u0635\u064a\u0644\u0627\u064b \u0645\u0646 \u0623\u062d\u062f \u0645\u062d\u062a\u0631\u0641\u064a IFBB \u0647\u0646\u0627 \u0627\u0644\u064a\u0648\u0645.<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0627\u0645\u0631\u0623\u0629 \u062a\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0642\u0648\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0644\u0645\u062f\u0629 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0648\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0626\u064a\u0629 \u0627\u0644\u0648\u0627\u0631\u062f\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0634\u0648\u0631 \u0645\u0641\u064a\u062f\u0629 \u062c\u062f\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0641\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621. \u0645\u0627 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u064a \u062a\u0645\u0631\u064a\u0646 [\u2026] <a class=\"g1-link g1-link-more\" href=\"https:\/\/anabolic-coach.com\/ar\/%d8%a8%d9%86%d8%a7%d8%a1-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d9%88%d9%82%d9%88%d8%a9-%d8%a7%d9%84%d9%85%d8%b1%d8%a3%d8%a9\/\">\u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":2972,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69,73],"tags":[],"class_list":{"0":"post-2958","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training","8":"category-womens"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.0 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Building Muscle and Strength\u2019s Women&#039;s Workout - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Discover effective exercises and training strategies tailored to enhance your strength, sculpt muscles, and achieve your fitness goals with confidence.\" 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