{"id":12043,"date":"2025-03-16T15:24:00","date_gmt":"2025-03-16T15:24:00","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=12043"},"modified":"2025-03-26T15:50:48","modified_gmt":"2025-03-26T15:50:48","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%aa%d9%81-%d8%a7%d9%84%d9%83%d8%a8%d9%84%d9%8a%d8%a9-%d8%a7%d9%84%d9%81%d8%b9%d8%a7%d9%84%d8%a9-%d9%84%d9%86%d9%85%d9%88-%d8%a7%d9%84%d8%b9","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ar\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%aa%d9%81-%d8%a7%d9%84%d9%83%d8%a8%d9%84%d9%8a%d8%a9-%d8%a7%d9%84%d9%81%d8%b9%d8%a7%d9%84%d8%a9-%d9%84%d9%86%d9%85%d9%88-%d8%a7%d9%84%d8%b9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0643\u0628\u0644\u064a\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2 style=\"text-align: center;\"><span style=\"font-size: 18pt;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0643\u0628\u0644\u064a\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0625\u0644\u0649 \u0623\u0642\u0635\u0649 \u062d\u062f \u0645\u0645\u0643\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0642\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 \u0645\u064a\u0632\u0629 \u0631\u0627\u0626\u0639\u0629 \u0645\u0646 \u062d\u064a\u062b \u0628\u0646\u0627\u0621 \u0623\u0643\u062a\u0627\u0641 \u0645\u0641\u062a\u0648\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u062d\u062f\u062f\u0629 \u0627\u0644\u0645\u0639\u0627\u0644\u0645. <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/\"><span style=\"font-weight: 400;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a<\/span><\/a><\/span><span style=\"font-weight: 400;\">\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629\u060c \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062a\u062d\u062a \u0636\u063a\u0637 \u0645\u0633\u062a\u0645\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0645\u0646 \u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0648\u0627\u0644\u0646\u0645\u0648. \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 \u0647\u064a \u0623\u0641\u0636\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0643\u062a\u0641 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629\u060c \u0648\u062a\u0637\u0648\u064a\u0631 <\/span>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0644\u064a\u0629<span style=\"font-weight: 400;\">\u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0643\u062a\u0641 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0633\u0648\u0641 \u062a\u0634\u0631\u062d \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0645\u0632\u0627\u064a\u0627 \u0623\u0641\u0636\u0644 <\/span><a href=\"https:\/\/www.mdpi.com\/2075-4663\/10\/2\/19?utm_campaign=releaseissue_sportsutm_medium=emailutm_source=releaseissueutm_term=titlelink5\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/a><span style=\"font-weight: 400;\">\u0648\u0634\u0631\u062d \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629\u060c \u0648\u062a\u0642\u062f\u064a\u0645 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0645\u0646\u0647\u062c\u064a\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0628\u0646\u0627\u0621 \u0623\u0643\u0628\u0631 \u0642\u062f\u0631 \u0645\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0628\u0644\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0648\u0627\u062d\u064a\u060c \u062a\u0639\u062f \u0645\u0627\u0643\u064a\u0646\u0627\u062a \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0627\u062a \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 <span style=\"color: #ff0000;\">\u0627\u0644\u062f\u0645\u0628\u0644<\/span> \u0648 <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af\/\">\u0627\u0644\u0623\u062c\u0631\u0627\u0633<\/a><\/span> \u0644\u0623\u0646\u0647\u0627 \u062a\u0648\u0641\u0631 \u0645\u0632\u0627\u064a\u0627 \u062e\u0627\u0635\u0629 \u0644\u0640 <\/span><b>s<\/b>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641<span style=\"font-weight: 400;\">. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628:<\/span><\/p>\n<p><b>\u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631:<\/b><span style=\"font-weight: 400;\"> \u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u0629 \u0637\u0648\u0627\u0644 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629.<\/span><\/p>\n<p><b>\u0639\u0632\u0644\u0629 \u0623\u0642\u0648\u0649 \u0644\u0644\u0639\u0636\u0644\u0627\u062a:<\/b><span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u0646\u0627\u0637\u0642 \u0645\u0645\u064a\u0632\u0629 \u0645\u0646 \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0644\u064a\u0629.<\/span><\/p>\n<p><b>\u0632\u064a\u0627\u062f\u0629 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629:<\/b><span style=\"font-weight: 400;\"> \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u062c\u0631\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644<\/span> \u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0648\u0627\u0644\u062e\u0627\u0631\u062c\u064a.<\/p>\n<p><b>\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a:<\/b><span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646\u0643 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0648\u0627\u0644\u0632\u0648\u0627\u064a\u0627.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0648\u062a\u062c\u0646\u0628 \u0627\u062e\u062a\u0644\u0627\u0644 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0627\u0644\u0643\u062a\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0636\u0645\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0644\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0646\u0645\u0648 \u0644\u0644\u0639\u0636\u0644\u0627\u062a<\/span><\/h2>\n<h3><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12049 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Shoulde-Press-600x425.png\" alt=\"\u0643\u0627\u0628\u0644-\u0634\u0648\u0644\u062f\u064a- \u0628\u0631\u064a\u0633\" width=\"600\" height=\"425\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0634\u063a\u0644 \u0627\u0644\u0645\u062b\u0628\u062a\u0627\u062a \u0648\u062a\u0642\u0648\u064a \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/\">\u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644.<\/a><\/span><\/p>\n<p><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0628\u0637 \u0627\u0644\u0645\u0642\u0627\u0628\u0636 D \u0628\u0639\u062f \u062e\u0641\u0636 \u0627\u0644\u0628\u0643\u0631\u0627\u062a \u0625\u0644\u0649 \u0623\u062f\u0646\u0649 \u0645\u0648\u0636\u0639 \u0644\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0645\u0642\u0628\u0636\u064a\u0646 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0647\u0645\u0627 \u0628\u0642\u0628\u0636\u0629 \u064a\u062f\u0648\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0644\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0636\u063a\u0637\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0628\u0636\u064a\u0646 \u0641\u0648\u0642 \u0631\u0623\u0633\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0639\u0648\u062f\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0630\u0644\u0643 10-12 \u0645\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12048 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-600x399.png\" alt=\"\u0643\u0627\u0628\u0644-\u062c\u0627\u0646\u0628-\u064a\u0631\u062a\u0641\u0639\" width=\"600\" height=\"399\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-300x199.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-400x266.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-600x399.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-768x510.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises-800x532.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Lateral-Raises.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u060c \u0648\u0647\u064a \u0625\u062d\u062f\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 <\/span><a href=\"https:\/\/link.springer.com\/article\/10.2165\/00007256-200939080-00004\">\u0623\u0643\u062a\u0627\u0641 \u0639\u0631\u064a\u0636\u0629<\/a><span style=\"font-weight: 400;\">\u0647\u0648 \u0645\u062d\u0648\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0632\u0644 \u0647\u0630\u0627.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0627\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0639\u0644\u0649 \u0645\u0642\u0628\u0636 \u0648\u0627\u062d\u062f \u0645\u062a\u0635\u0644 \u0628\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u0625\u0645\u0633\u0627\u0643 \u0645\u0642\u0628\u0636 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629 \u0628\u064a\u062f\u0643 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0648\u0642\u0648\u0641\u0643 \u0628\u0634\u0643\u0644 \u062c\u0627\u0646\u0628\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0643\u0627\u0628\u0644 \u062d\u062a\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0634\u062f\u060c \u0639\u0648\u062f\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631\u064a \u0645\u0646 12 \u0625\u0644\u0649 15 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">\u0633\u062d\u0627\u0628\u0627\u062a \u0648\u062c\u0647 \u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12046 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-600x368.jpg\" alt=\"\u0643\u0627\u0628\u0644-\u0648\u062c\u0647-\u0633\u062d\u0628 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a\" width=\"600\" height=\"368\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-200x123.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-300x184.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-400x245.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-600x368.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-768x471.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls-800x491.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Face-Pulls.jpg 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0639\u0632\u064a\u0632 <\/span>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629<span style=\"font-weight: 400;\">\u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u062b\u0628\u0627\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0628\u0637 \u0645\u0642\u0628\u0636 \u0627\u0644\u062d\u0628\u0644 \u0628\u0628\u0643\u0631\u0629 \u0639\u0627\u0644\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0638\u0647\u0631\u0643 \u0625\u0644\u0649 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d9%82%d9%88%d8%a9-%d8%a8%d8%ac%d9%87%d8%a7%d8%b2-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9\/\"><span style=\"color: #ff0000;\">\u0645\u0627\u0643\u064a\u0646\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a<\/span><\/a>\u0623\u0645\u0633\u0643 \u0627\u0644\u062d\u0628\u0644 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0644\u062a\u0648\u0644\u064a\u062f \u0627\u0644\u0636\u063a\u0637\u060c \u062a\u062d\u0631\u0643 \u0645\u0646 \u0645\u0627\u0643\u064a\u0646\u0629 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0648\u0627\u0633\u062d\u0628\u064a \u0627\u0644\u062d\u0628\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0648\u062c\u0647\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0645\u0631\u0641\u0642\u064a\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0648\u0628\u0639\u062f 12 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 12 \u0645\u0631\u0629 \u0639\u0648\u062f\u064a \u0628\u0631\u0641\u0642 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u062d\u0646\u064a\u0629 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629<\/span><\/h3>\n<p><img decoding=\"async\" class=\"size-full wp-image-12045 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Bent-Over-Single-Arm-Lateral-Raise.png\" alt=\"\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629\" width=\"458\" height=\"528\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Bent-Over-Single-Arm-Lateral-Raise-200x231.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Bent-Over-Single-Arm-Lateral-Raise-260x300.png 260w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Bent-Over-Single-Arm-Lateral-Raise-400x461.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Bent-Over-Single-Arm-Lateral-Raise.png 458w\" sizes=\"(max-width: 458px) 100vw, 458px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0639\u0632\u0644 <\/span>\u0627\u0644\u062f\u0627\u0644\u064a\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629<span style=\"font-weight: 400;\">\u060c \u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u0644\u0628\u0643\u0631\u0629 \u0627\u0644\u0633\u0641\u0644\u0649 \u0645\u0642\u0628\u0636 \u0645\u062a\u0635\u0644 \u0628\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0623\u0645\u0633\u0643\u064a \u0627\u0644\u0642\u0628\u0636\u0629 \u0628\u064a\u062f \u0648\u0627\u062d\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0639\u0644\u064a\u0642 \u0645\u0646 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0642\u0628\u0636\u0629 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0627\u0631\u062c\u0639 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0628\u0627\u0637\u0629 \u062c\u0623\u0634\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631\u064a \u0645\u0646 12 \u0625\u0644\u0649 15 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0648\u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u0643\u0627\u0628\u0644<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-12047 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Internal-and-External-Rotations-600x444.jpg\" alt=\"\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0648\u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u0643\u0627\u0628\u0644\u0627\u062a\" width=\"600\" height=\"444\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Internal-and-External-Rotations-200x148.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Internal-and-External-Rotations-300x222.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Internal-and-External-Rotations-400x296.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Internal-and-External-Rotations-600x444.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/03\/Cable-Internal-and-External-Rotations.jpg 722w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629.<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621 (\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0641 \u0628\u0634\u0643\u0644 \u062c\u0627\u0646\u0628\u064a \u0648\u0627\u0631\u0628\u0637 \u0627\u0644\u0645\u0642\u0628\u0636 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0631\u0641\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u064a\u062f\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0623\u0645\u0633\u0643\u064a \u0627\u0644\u0645\u0642\u0628\u0636 \u0648\u0627\u0633\u062d\u0628\u064a\u0647 \u0639\u0644\u0649 \u0637\u0648\u0644 \u062c\u0633\u0645\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062a\u062d\u0631\u0651\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631\u064a \u0645\u0646 10 \u0625\u0644\u0649 12 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: 12pt;\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621 (\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u062f \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629\u060c \u0623\u0645\u0633\u0643 \u0645\u0642\u0628\u0636 \u0627\u0644\u0643\u0627\u0628\u0644 \u0648\u0647\u0648 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u062a\u0641 \u0644\u0644\u062e\u0627\u0631\u062c \u0639\u0646 \u0637\u0631\u064a\u0642 \u0633\u062d\u0628 \u0627\u0644\u0645\u0642\u0628\u0636 \u0644\u0644\u062e\u0627\u0631\u062c.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10-12 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0630\u0631\u0627\u0639\u060c \u062b\u0645 \u0639\u0648\u062f\u064a \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0638\u064a\u0645 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0646\u0645\u0648 \u0644\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0627\u0644\u062a\u0632\u0645 \u0628\u0646\u0638\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0647\u062c\u064a \u0647\u0630\u0627:<\/span><\/p>\n<p><span style=\"font-size: 12pt;\">\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 10-12 \u062a\u0643\u0631\u0627\u0631 \u0644\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b \u0644\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0627\u062b\u0646\u064a \u0639\u0634\u0631 \u062a\u0643\u0631\u0627\u0631\u0627\u064b \u0644\u0634\u062f \u0627\u0644\u0648\u062c\u0647 \u0628\u0627\u0644\u0643\u0627\u0628\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12-15 \u062a\u0643\u0631\u0627\u0631\u0627\u064b \u0644\u0643\u0644 \u0630\u0631\u0627\u0639 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646\u062d\u0646\u064a\u0627\u064b<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u062b\u0644\u0627\u062b \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0639\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u062b\u0646\u064a \u0639\u0634\u0631 \u062a\u0643\u0631\u0627\u0631\u0627\u064b \u0644\u0643\u0644 \u0630\u0631\u0627\u0639 \u0644\u0643\u0644 \u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a \u0648\u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0644\u0644\u0643\u0627\u0628\u0644<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0648\u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0627\u0631\u0633 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0630\u0643\u0651\u0631 \u0647\u0630\u0647 \u0627\u0644\u0623\u0645\u0648\u0631 \u0644\u0636\u0645\u0627\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a:<\/span><\/p>\n<p><b>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f:<\/b><span style=\"font-weight: 400;\"> \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648 <\/span>\u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631<span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><b>\u062a\u062c\u0627\u0647\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0641\u0629 \u0627\u0644\u0645\u062f\u0648\u0631\u0629:<\/b><span style=\"font-weight: 400;\"> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u062a\u0627\u0641 \u0642\u0648\u064a\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062c\u0646\u0651\u0628 \u062b\u0646\u064a \u0645\u0631\u0641\u0642\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0630\u064a \u0644\u0627 \u062f\u0627\u0639\u064a \u0644\u0647.<\/span><\/p>\n<p><b>\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629<\/b><span style=\"font-weight: 400;\"> \u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u062a\u062d\u0643\u0651\u0645 \u0641\u064a \u0643\u0644 \u062a\u0643\u0631\u0627\u0631 \u0648\u0639\u064f\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u062a\u062a\u062d\u0633\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 <\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s11548-017-1668-4\">\u0646\u0645\u0648 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641<\/a><span style=\"font-weight: 400;\">\u0648\u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0636\u0645\u064a\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0627\u0644\u0643\u0627\u0628\u0644 \u0641\u064a \u0646\u0638\u0627\u0645\u0643. \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u0643\u0627\u0628\u0644 <\/span>\u0633\u062d\u0628 \u0648\u062c\u0647 \u0627\u0644\u0643\u0627\u0628\u0644<span style=\"font-weight: 400;\">\u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0628\u0627\u0644\u0643\u0627\u0628\u0644 \u064a\u0636\u0645\u0646 \u0644\u0643 \u0634\u062f\u0627\u064b \u0645\u062a\u0646\u0627\u0633\u0642\u0627\u064b \u0648\u062a\u0646\u0634\u064a\u0637\u0627\u064b \u0641\u0639\u0627\u0644\u0627\u064b \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062f\u0648\u0631\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0644\u064a\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0643\u062a\u0627\u0641 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u0627\u064b \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0648\u0625\u0632\u0627\u0644\u0629 \u0646\u0641\u0633\u0643 \u0645\u0646 \u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0627\u0628\u0644 \u0639\u0646\u062f \u0627\u0644\u0636\u0631\u0648\u0631\u0629\u060c \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629.<\/span><\/p>\n<h2 style=\"text-align: center;\"><\/h2>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\" style=\"--awb-margin-top:5%;\"><section class=\"fusion-columns columns fusion-columns-3 columns-3\"><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%af%d9%84%d9%8a%d9%84-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86\/\" aria-label=\"\u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649\u060c \u0623\u0643\u062a\u0627\u0641 \u0623\u0639\u0631\u0636: \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Working-out-arms-and-shoulders-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%af%d9%84%d9%8a%d9%84-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86\/\">\u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649\u060c \u0623\u0643\u062a\u0627\u0641 \u0623\u0639\u0631\u0636: \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-25T14:48:44+00:00<\/span><span>\u0645\u0627\u0631\u0633 25, 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%af%d9%84%d9%8a%d9%84-%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d9%83%d8%aa%d9%81%d9%8a%d9%86\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a5%d8%b7%d9%84%d8%a7%d9%82-%d9%85%d8%b4%d8%b1%d9%88%d8%b9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a8%d9%86%d8%ac%d8%a7%d8%ad-%d9%81%d9%8a-%d8%a7\/\" aria-label=\"\u0625\u0637\u0644\u0627\u0642 \u0645\u0634\u0631\u0648\u0639 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 HSE \u0628\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0646\u062a\u064a\u0646\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0646\u062a\u064a\u0646 2\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Argentina-gym-case-2-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a5%d8%b7%d9%84%d8%a7%d9%82-%d9%85%d8%b4%d8%b1%d9%88%d8%b9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a8%d9%86%d8%ac%d8%a7%d8%ad-%d9%81%d9%8a-%d8%a7\/\">\u0625\u0637\u0644\u0627\u0642 \u0645\u0634\u0631\u0648\u0639 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 HSE \u0628\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u0623\u0631\u062c\u0646\u062a\u064a\u0646<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-02T14:53:11+00:00<\/span><span>\u0645\u0627\u0631\u0633 2\u060c 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a5%d8%b7%d9%84%d8%a7%d9%82-%d9%85%d8%b4%d8%b1%d9%88%d8%b9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%a8%d9%86%d8%ac%d8%a7%d8%ad-%d9%81%d9%8a-%d8%a7\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84\/\" aria-label=\"\u0623\u0641\u0636\u0644 \u0648\u0636\u0639 \u0644\u0642\u062f\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0642\u0648\u0629\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"662\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Leg-Press-Foot-Placement-662x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84\/\">\u0623\u0641\u0636\u0644 \u0648\u0636\u0639 \u0644\u0642\u062f\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u0642\u0648\u0629<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-03-01T12:33:43+00:00<\/span><span>\u0645\u0627\u0631\u0633 1\u060c 2026<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d8%a8%d8%a7%d9%84%d8%b6%d8%ba%d8%b7-%d8%b9%d9%84\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d8%aa%d9%83%d9%85%d9%84-%d9%85%d8%b4%d8%b1%d9%88%d8%b9%d9%8b%d8%a7-%d9%83%d8%a8%d9%8a%d8%b1%d9%8b%d8%a7-%d9%84%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a\/\" aria-label=\"\u0645\u0646 \u0627\u0644\u0625\u0646\u062a\u0627\u062c \u0625\u0644\u0649 \u0639\u062a\u0628\u0629 \u0627\u0644\u0628\u0627\u0628: \u0634\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u062a\u0643\u0645\u0644 \u0645\u0634\u0631\u0648\u0639\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u062d\u0627\u0644\u0629 \u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a HSE \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 14\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/HSE-USA-Gym-Case-14-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d8%aa%d9%83%d9%85%d9%84-%d9%85%d8%b4%d8%b1%d9%88%d8%b9%d9%8b%d8%a7-%d9%83%d8%a8%d9%8a%d8%b1%d9%8b%d8%a7-%d9%84%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a\/\">\u0645\u0646 \u0627\u0644\u0625\u0646\u062a\u0627\u062c \u0625\u0644\u0649 \u0639\u062a\u0628\u0629 \u0627\u0644\u0628\u0627\u0628: \u0634\u0631\u0643\u0629 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u062a\u0643\u0645\u0644 \u0645\u0634\u0631\u0648\u0639\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:28+00:00<\/span><span>\u0646\u0648\u0641\u0645\u0628\u0631 21\u060c 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d8%af%d9%88%d9%86%d8%a7%d8%aa\/\" rel=\"category tag\">\u0627\u0644\u0645\u062f\u0648\u0646\u0627\u062a<\/a>, <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d8%aa%d9%83%d9%85%d9%84-%d9%85%d8%b4%d8%b1%d9%88%d8%b9%d9%8b%d8%a7-%d9%83%d8%a8%d9%8a%d8%b1%d9%8b%d8%a7-%d9%84%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%d9%84%d9%84%d9%8a\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/%d9%82%d8%a7%d8%a6%d9%85%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%ad%d8%a8-%d8%a7%d9%84%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" aria-label=\"\u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646: \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0628\u0647\u0627\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\u0627\u0644\u0635\u0641\u0648\u0641 \u0627\u0644\u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0627\u0644\u0635\u062f\u0631\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-320x202.png 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/11\/Chest-Supported-Rows-700x441.png 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d9%82%d8%a7%d8%a6%d9%85%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%ad%d8%a8-%d8%a7%d9%84%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\">\u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646: \u0642\u0627\u0626\u0645\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u062d\u0628 \u0627\u0644\u062a\u064a \u0633\u062a\u062d\u0628\u0647\u0627<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"fusion-inline-sep\">|<\/span><span class=\"updated\" style=\"display:none;\">2025-11-06T16:09:03+00:00<\/span><span>\u0646\u0648\u0641\u0645\u0628\u0631 6\u060c 2025<\/span><span class=\"fusion-inline-sep\">|<\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d8%a3%d8%ae%d8%a8%d8%a7%d8%b1\/\" rel=\"category tag\">\u0627\u0644\u0623\u062e\u0628\u0627\u0631<\/a><span class=\"fusion-inline-sep\">|<\/span><span class=\"fusion-comments\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d9%82%d8%a7%d8%a6%d9%85%d8%a9-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%b3%d8%ad%d8%a8-%d8%a7%d9%84%d9%8a%d9%88%d9%85%d9%8a%d8%a9-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><article class=\"post fusion-column column col col-lg-4 col-md-4 col-sm-4\"><div class=\"fusion-flexslider fusion-flexslider-loading flexslider flexslider-hover-type-zoomin\"><ul class=\"slides\"><li><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%b4%d8%ad%d9%86-%d8%a3%d9%84%d9%88%d8%a7%d8%ad-%d8%a7%d9%84%d8%ad%d8%af%d9%8a\/\" aria-label=\"\u0627\u0644\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644: \u0634\u0631\u0643\u0629 HSE Fitness \u062a\u0634\u062d\u0646 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0623\u0631\u0636\u064a\u0627\u062a \u0625\u0644\u0649 \u0623\u0648\u0631\u0648\u0628\u0627\" class=\"hover-type-zoomin\"><img decoding=\"async\" width=\"700\" height=\"441\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg\" class=\"attachment-recent-posts size-recent-posts\" alt=\"\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-320x202.jpg 320w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2025\/09\/IMG_2025-700x441.jpg 700w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/a><\/li><\/ul><\/div><div class=\"recent-posts-content\"><span class=\"vcard\" style=\"display: none;\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\" rel=\"author\">\u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a><\/span><\/span><span class=\"updated\" style=\"display:none;\">2026-01-12T15:01:36+00:00<\/span><h4 class=\"entry-title\"><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%b4%d8%b1%d9%83%d8%a9-hse-%d9%84%d9%84%d9%8a%d8%a7%d9%82%d8%a9-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d8%aa%d8%b4%d8%ad%d9%86-%d8%a3%d9%84%d9%88%d8%a7%d8%ad-%d8%a7%d9%84%d8%ad%d8%af%d9%8a\/\">\u0627\u0644\u062c\u0648\u062f\u0629 \u0641\u064a \u0643\u0644 \u0627\u0644\u062a\u0641\u0627\u0635\u064a\u0644: \u0634\u0631\u0643\u0629 HSE Fitness \u062a\u0634\u062d\u0646 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u0627\u0644\u062f\u0645\u0628\u0644 \u0648\u0627\u0644\u0623\u0631\u0636\u064a\u0627\u062a \u0625\u0644\u0649 \u0623\u0648\u0631\u0648\u0628\u0627<\/a><\/h4><p class=\"meta\">\u0628\u0648\u0627\u0633\u0637\u0629 <span class=\"vcard\"><span class=\"fn\"><a href=\"https:\/\/www.hsefitness.com\/ar\/author\/87523941qq-com\/\" title=\"\u0645\u0642\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 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