{"id":3640,"date":"2024-06-27T09:40:23","date_gmt":"2024-06-27T09:40:23","guid":{"rendered":"https:\/\/anabolic-coach.com\/?p=3640"},"modified":"2026-03-25T15:21:06","modified_gmt":"2026-03-25T15:21:06","slug":"comprehensive-guide-5-day-dumbbell-only-workout-plan-for-total-body-transformation","status":"publish","type":"post","link":"https:\/\/anabolic-coach.com\/ar\/\u062f\u0644\u064a\u0644-\u0634\u0627\u0645\u0644-\u0644\u062e\u0637\u0629-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u062f\u0645\u0628\u0644-\u0641\u0642\u0637-\u0644\u0645\u062f\u0629-5-\u0623\/","title":{"rendered":"\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644: \u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u0642\u0637 \u0644\u0645\u062f\u0629 5 \u0623\u064a\u0627\u0645 \u0644\u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644"},"content":{"rendered":"

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 <\/p>\n

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 <\/p>\n

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\u062a\u0633\u062e\u064a\u0646:<\/b><\/p>\n

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 <\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629<\/b><\/p>\n

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 <\/p>\n

\u0627\u0643\u062a\u0634\u0641 - \u062d\u0644<\/b><\/p>\n

    \n
  1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0646\u0634:<\/b><\/li>\n<\/ol>\n

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     <\/p>\n

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     <\/p>\n

      \n
    1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0627\u0626\u0644:\u00a0<\/b><\/li>\n<\/ol>\n

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       <\/p>\n

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       <\/p>\n

        \n
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         <\/p>\n

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         <\/p>\n

          \n
        1. \u0643\u0646\u0632\u0629 \u0635\u0648\u0641\u064a\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

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           <\/p>\n

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           <\/p>\n

            \n
          1. \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0630\u0631\u0627\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633<\/b><\/li>\n<\/ol>\n

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             <\/p>\n

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             <\/p>\n

              \n
            1. \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633<\/b><\/li>\n<\/ol>\n

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               <\/p>\n

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               <\/p>\n

               <\/p>\n

              \"\"<\/p>\n

              \u062a\u0631\u0637\u064a\u0628:<\/b><\/p>\n

              \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0635\u062f\u0631 \u0627\u0644\u062b\u0627\u0628\u062a \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633 \u0645\u0646 \u0623\u062c\u0644 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n

              \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a: \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/b><\/h2>\n

              \u062a\u0633\u062e\u064a\u0646: <\/b>\u00a0\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0643\u0645\u0627 \u0641\u0639\u0644\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644\u060c \u0648\u0630\u0644\u0643 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0644\u0641 \u0627\u0644\u062c\u0630\u0639.<\/span><\/p>\n

              <\/h2>\n

              \u0627\u0643\u062a\u0634\u0641 - \u062d\u0644<\/b><\/p>\n

              <\/h2>\n
                \n
              1. \u0635\u0641\u0648\u0641 \u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0645\u0646\u062d\u0646\u064a\u0629<\/b><\/li>\n<\/ol>\n

                \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                <\/h2>\n

                \u0627\u0646\u062d\u0646\u0650 \u0645\u0646 \u0627\u0644\u062e\u0635\u0631 \u0645\u0645\u0633\u0643\u064b\u0627 \u0628\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0631\u0643\u064a\u0643\u060c \u0645\u0639 \u0634\u062f \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u064a\u0643 \u0645\u0639\u064b\u0627.\u00a0<\/span><\/p>\n

                <\/h2>\n
                  \n
                1. \u0635\u0641\u0648\u0641 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629<\/b><\/li>\n<\/ol>\n

                  \u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639<\/span><\/p>\n

                  <\/h2>\n

                  \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0642\u0639\u062f \u0644\u0644\u062f\u0639\u0645\u060c \u0642\u0645 \u0628\u0631\u0641\u0639 \u062f\u0645\u0628\u0644 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0633\u062d\u0628\u0647 \u0628\u0627\u062a\u062c\u0627\u0647 \u0648\u0631\u0643\u064a\u0643\u060c \u0648\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u0623\u062e\u0631\u0649.\u00a0<\/span><\/p>\n

                  <\/h2>\n
                    \n
                  1. \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                    \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/span><\/p>\n

                    <\/h2>\n

                    \u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u0646\u062d\u0646\u0650 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062b\u0645 \u0642\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.\u00a0<\/span><\/p>\n

                    <\/h2>\n
                      \n
                    1. \u0647\u0632 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                      \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                      <\/h2>\n

                      \u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b\u060c \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643. \u0627\u0631\u0641\u0639 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0623\u0630\u0646\u064a\u0643 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647\u0645\u0627 \u0644\u0644\u062e\u0644\u0641.\u00a0<\/span><\/p>\n

                      <\/h2>\n
                        \n
                      1. \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                        \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                        <\/h2>\n

                        \u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0648\u062c\u0647\u0647\u0627 \u0644\u0644\u0623\u0639\u0644\u0649. \u0623\u0628\u0642\u0650 \u0630\u0631\u0627\u0639\u064a\u0643 \u0642\u0631\u064a\u0628\u062a\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0646\u062d\u0648 \u0643\u062a\u0641\u0643 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647\u0627 \u0628\u0627\u0644\u0643\u0627\u0645\u0644.\u00a0\u00a0<\/span><\/p>\n

                        <\/h2>\n
                          \n
                        1. \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0627\u0644\u0645\u0637\u0631\u0642\u0629<\/b><\/li>\n<\/ol>\n

                          \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                          <\/h2>\n

                          \u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u0627\u064b\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0627\u062d\u062a\u0627 \u064a\u062f\u064a\u0643 \u0645\u062a\u0642\u0627\u0628\u0644\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0633\u062d\u0628 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u0623\u0646\u0632\u0644\u0647\u0627 \u0644\u0623\u0633\u0641\u0644.\u00a0<\/span><\/p>\n

                          \"\"<\/p>\n

                          \u062a\u0631\u0637\u064a\u0628:<\/b><\/p>\n

                          \u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u062a\u0633\u062a\u0647\u062f\u0641 \u0638\u0647\u0631\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0630\u0631\u0627\u0639\u064a\u0643. \u0645\u062f\u0651\u062f \u0638\u0647\u0631\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/span><\/p>\n

                          \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b: \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/b><\/h2>\n

                          \u062a\u0633\u062e\u064a\u0646:<\/b><\/p>\n

                          \u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636.\u00a0<\/span><\/p>\n

                          <\/h4>\n

                          \u0627\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u0648\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/span><\/p>\n

                          <\/h4>\n

                          \u0627\u0643\u062a\u0634\u0641 - \u062d\u0644:<\/b><\/p>\n

                            \n
                          1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                            \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                            <\/h4>\n

                            \u0642\u0641 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0628\u062c\u0627\u0646\u0628\u0643 \u0623\u0648 \u0643\u062a\u0641\u064a\u0643. \u0645\u0639 \u0631\u0641\u0639 \u0635\u062f\u0631\u0643\u060c \u0627\u0646\u062d\u0646\u0650 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u062b\u0645 \u0642\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.\u00a0<\/span><\/p>\n

                            \u00a0<\/span><\/p>\n

                              \n
                            1. \u0627\u0646\u062f\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                              \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0633\u0627\u0642<\/span><\/p>\n

                              <\/h4>\n

                              \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643\u060c \u0648\u062a\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u062c\u0630\u0639\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.\u00a0<\/span><\/p>\n

                              <\/h4>\n
                                \n
                              1. \u0627\u0644\u0631\u0641\u0639\u0629 \u0627\u0644\u0631\u0648\u0645\u0627\u0646\u064a\u0629<\/b><\/li>\n<\/ol>\n

                                \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                <\/h4>\n

                                \u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0648\u0627\u0646\u062d\u0646\u0650 \u0639\u0646\u062f \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0639 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629.\u00a0<\/span><\/p>\n

                                <\/h4>\n
                                  \n
                                1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u062c \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                  \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0633\u0627\u0642<\/span><\/p>\n

                                  <\/h4>\n

                                  \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644. \u0627\u0635\u0639\u062f \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0623\u0648 \u0635\u0646\u062f\u0648\u0642 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0633\u0627\u0642\u064a\u0643 \u0648\u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0648\u0642\u0648\u0641.\u00a0<\/span><\/p>\n

                                  <\/h4>\n
                                    \n
                                  1. \u0644\u0641\u0627\u0626\u0641 \u0631\u0648\u0633\u064a\u0629<\/b><\/li>\n<\/ol>\n

                                    \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 20 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 (10 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628)<\/span><\/p>\n

                                    <\/h4>\n

                                    \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636. \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643 \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628 \u0625\u0644\u0649 \u0622\u062e\u0631.<\/span><\/p>\n

                                    <\/h4>\n
                                      \n
                                    1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                      \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/span><\/p>\n

                                      <\/h4>\n

                                      \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0646\u062d\u0646\u0650\u060c \u062b\u0645 \u0623\u0646\u0632\u0644 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0631\u0643\u0628\u0629 \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.\u00a0<\/span><\/p>\n

                                      \"\"<\/h4>\n

                                      \u062a\u0631\u0637\u064a\u0628:<\/b><\/p>\n

                                      \u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u062a\u0633\u062a\u0647\u062f\u0641 \u0633\u0627\u0642\u064a\u0643 \u0648\u062c\u0630\u0639\u0643 \u0648\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643.\u00a0<\/span><\/p>\n

                                      \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u0628\u0639: \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0648\u0627\u0644\u0642\u0644\u0628<\/b><\/h2>\n

                                      \u062a\u0633\u062e\u064a\u0646:<\/b><\/p>\n

                                      \u0648\u0643\u0627\u0644\u0639\u0627\u062f\u0629\u060c \u0642\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0648\u062c\u0630\u0639\u0643\u060c \u0648\u0642\u0645 \u0628\u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0648\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0630\u0639\u060c \u0648\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/p>\n

                                      <\/h4>\n

                                      \u0627\u0643\u062a\u0634\u0641 - \u062d\u0644<\/b><\/p>\n

                                        \n
                                      1. \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                        \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                        <\/h4>\n

                                        \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062c\u0627\u0644\u0633\u0627\u064b \u0623\u0648 \u0648\u0627\u0642\u0641\u0627\u064b\u060c \u0645\u0639 \u062d\u0645\u0644 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u0648\u062f\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u062b\u0645 \u0625\u0646\u0632\u0627\u0644\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.\u00a0<\/span><\/p>\n

                                        <\/h4>\n
                                          \n
                                        1. \u0631\u0641\u0639 \u062c\u0627\u0646\u0628\u064a<\/b><\/li>\n<\/ol>\n

                                          \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                          <\/h4>\n

                                          \u0645\u0639 \u062b\u0646\u064a \u064a\u062f\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f\u060c \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641.\u00a0<\/span><\/p>\n

                                          <\/h4>\n
                                            \n
                                          1. \u0631\u0641\u0639 \u0623\u0645\u0627\u0645\u064a<\/b><\/li>\n<\/ol>\n

                                            \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                            <\/h4>\n

                                            \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u062d\u062a\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u060c \u062b\u0645 \u0623\u0646\u0632\u0644\u0647\u0627.<\/span><\/p>\n

                                            <\/h4>\n
                                              \n
                                            1. \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u062e\u0644\u0641\u064a\u0629<\/b><\/li>\n<\/ol>\n

                                              \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                              <\/h4>\n

                                              \u0627\u0646\u062d\u0646\u0650 \u0645\u0646 \u062e\u0635\u0631\u0643 \u0648\u0627\u0645\u0633\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0645\u062a\u0642\u0627\u0628\u0644\u0629. \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643 \u0645\u0639 \u0636\u0645 \u0644\u0648\u062d\u064a \u0643\u062a\u0641\u064a\u0643 \u0645\u0639\u064b\u0627.\u00a0<\/span><\/p>\n

                                              <\/h4>\n
                                                \n
                                              1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0635\u0641 \u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/span><\/p>\n

                                                <\/h4>\n

                                                \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a\u060c \u0627\u0633\u062d\u0628 \u062f\u0645\u0628\u0644 \u0648\u0627\u062d\u062f \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062b\u0627\u0628\u062a\u0629.\u00a0<\/span><\/p>\n

                                                <\/h4>\n
                                                  \n
                                                1. \u0642\u0627\u0637\u0639\u0648 \u0627\u0644\u062d\u0637\u0628 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                  \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/span><\/p>\n

                                                  <\/h4>\n

                                                  \u0623\u0645\u0633\u0643 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643. \u0644\u0641 \u062c\u0630\u0639\u0643 \u0648\u0627\u0633\u062d\u0628 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0642\u0637\u0631\u064a \u0639\u0628\u0631 \u062c\u0633\u0645\u0643.\u00a0<\/span><\/p>\n

                                                  \"\"<\/p>\n

                                                  \u062a\u0631\u0637\u064a\u0628:<\/b><\/p>\n

                                                  \u0642\u0645 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0648\u062c\u0630\u0639\u0643 \u0645\u0646 \u0623\u062c\u0644 \u062a\u0647\u062f\u0626\u062a\u0647.<\/span><\/p>\n

                                                  \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062e\u0627\u0645\u0633: \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645<\/b><\/h2>\n

                                                  \u062a\u0633\u062e\u064a\u0646:<\/b><\/p>\n

                                                  \u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642\u060c \u0645\u0639 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062d\u0631\u0643\u0627\u062a \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629.<\/span><\/p>\n

                                                  <\/h4>\n

                                                  \u0627\u0643\u062a\u0634\u0641 - \u062d\u0644:<\/b><\/p>\n

                                                    \n
                                                  1. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                    \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                                    <\/h4>\n

                                                    \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0627\u0646\u0632\u0644 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641.\u00a0<\/span><\/p>\n

                                                    <\/h4>\n
                                                      \n
                                                    1. \u0635\u0641\u0648\u0641 \u0627\u0644\u0645\u062a\u0645\u0631\u062f\u064a\u0646<\/b><\/li>\n<\/ol>\n

                                                      \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/span><\/p>\n

                                                      <\/h4>\n

                                                      \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0623\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0639\u0644\u0649 \u0643\u0644\u0627 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646. \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a. \u0628\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/span><\/p>\n

                                                      <\/h4>\n
                                                        \n
                                                      1. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0648\u062e\u0641\u0636 \u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                        \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/span><\/p>\n

                                                        <\/h4>\n

                                                        \u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u062b\u0645 \u0627\u062f\u0641\u0639\u0647\u0627 \u0644\u0623\u0639\u0644\u0649 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.\u00a0<\/span><\/p>\n

                                                        <\/h4>\n
                                                          \n
                                                        1. \u062e\u0637\u0641 \u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                          \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8-10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u0630\u0631\u0627\u0639<\/span><\/p>\n

                                                          <\/h4>\n

                                                          \u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u0633\u0631\u0639\u0629 \u0648\u0642\u0648\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0636\u063a\u0637 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/span><\/p>\n

                                                          <\/h4>\n
                                                            \n
                                                          1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0623\u0631\u062c\u062d \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                            \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/span><\/p>\n

                                                            <\/h4>\n

                                                            \u0642\u0645 \u0628\u062b\u0646\u064a \u0648\u0631\u0643\u064a\u0643\u060c \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0628\u0643\u0644\u062a\u0627 \u064a\u062f\u064a\u0643\u060c \u0648\u0642\u0645 \u0628\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0648\u0632\u0646 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0643\u062a\u0641\u0643\u060c \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639\u0643 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a.\u00a0<\/span><\/p>\n

                                                            <\/h4>\n
                                                              \n
                                                            1. \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u062f\u0645\u0628\u0644<\/b><\/li>\n<\/ol>\n

                                                              \u0645\u062c\u0645\u0648\u0639\u0627\u062a\/\u062a\u0643\u0631\u0627\u0631\u0627\u062a: 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10 \u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \u0642\u0645 \u0628\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0631\u0628\u064a \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629.\u00a0<\/span><\/p>\n

                                                              \"\"<\/p>\n

                                                              \u062a\u0631\u0637\u064a\u0628:<\/b><\/p>\n

                                                              \u0642\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u062b\u0627\u0628\u062a\u0629 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/span><\/p>\n

                                                              \u0627\u0633\u062a\u0646\u062a\u0627\u062c<\/b>\u00a0<\/span><\/h2>\n

                                                              \u0647\u0644 \u0623\u0646\u062a \u0645\u0633\u062a\u0639\u062f \u0644\u062a\u063a\u064a\u064a\u0631 \u062c\u0633\u0645\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0631\u0646\u0627\u0645\u062c\u0646\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u064a \u0627\u0644\u0630\u064a \u064a\u0633\u062a\u0645\u0631 5 \u0623\u064a\u0627\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u0642\u0637\u061f<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \u0627\u0628\u062f\u0623 \u0631\u062d\u0644\u062a\u0643 \u0627\u0644\u064a\u0648\u0645 \u0648\u0627\u0628\u062f\u0623 \u0628\u062a\u062a\u0628\u0639 \u062a\u0642\u062f\u0645\u0643.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u062b\u0627\u0628\u0631\u0629 \u0648\u0627\u0644\u062a\u0641\u0627\u0646\u064a\u060c \u0633\u062a\u0643\u0648\u0646 \u0641\u064a \u0637\u0631\u064a\u0642\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0639\u0636\u0644\u064a\u0629 \u0647\u0627\u0626\u0644\u0629 \u0648\u0642\u0648\u0629 \u0645\u0644\u062d\u0648\u0638\u0629.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0646\u062a\u0628\u0647 \u0644\u062c\u0633\u0645\u0643\u060c \u0648\u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0648\u062a\u0639\u0632\u0632 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646.<\/span><\/p>\n

                                                              <\/h4>\n

                                                              \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0633\u0627\u0631 \u0639\u0646 \u0646\u0645\u0648\u0630\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u062c\u0627\u0646\u064b\u0627 \u0645\u0646 <\/span>\u0645\u062d\u062a\u0631\u0641 \u0641\u064a \u0627\u0644\u0627\u062a\u062d\u0627\u062f \u0627\u0644\u062f\u0648\u0644\u064a \u0644\u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 (IFBB) \u064a\u0633\u062a\u062e\u062f\u0645 \u0628\u0631\u0646\u0627\u0645\u062c Anabolic Coach<\/span><\/a> \u0627\u0644\u064a\u0648\u0645.<\/span><\/p>","protected":false},"excerpt":{"rendered":"

                                                              If you are looking to keep fit, I welcome you to our in-depth 5-day dumbell-only exercise plan. We have designed this plan to help transform the body and build strength.   We compiled this in-depth 5 day dumbbell-only workout plan to help you achieve your fitness goal, whether you prefer working out at home or […] \u0623\u0643\u062b\u0631<\/a><\/p>","protected":false},"author":3,"featured_media":3672,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[69],"tags":[],"class_list":{"0":"post-3640","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training"},"yoast_head":"\nComprehensive Guide: 5-Day Dumbbell-Only Workout Plan for Total Body Transformation - Anabolic Coach<\/title>\n<meta name=\"description\" content=\"Transform your body with our comprehensive 5-day dumbbell-only workout plan. 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