{"id":23803,"date":"2026-03-25T14:48:44","date_gmt":"2026-03-25T14:48:44","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=23803"},"modified":"2026-03-25T14:48:44","modified_gmt":"2026-03-25T14:48:44","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\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"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--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-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-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:0px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\"><div class=\"fusion-column-wrapper fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1\"><h2 style=\"text-align: center;\"><span style=\"color: #99cc00; font-size: 24pt;\">\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<\/span><\/h2>\n<p>\u0625\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0639\u0644\u0648\u064a \u0645\u062a\u0646\u0627\u0633\u0642 \u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062c\u0645\u064a\u0644\u060c \u0628\u0644 \u064a\u062a\u0639\u0644\u0642 \u0623\u064a\u0636\u0627\u064b \u0628\u0627\u0644\u0642\u0648\u0629 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\u062a\u0642\u0631\u064a\u0628\u0627\u064b. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0627\u062a\u064a\u0646 \u0627\u0644\u0645\u0646\u0637\u0642\u062a\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0632\u0627\u064a\u0627. \u0648\u0647\u064a \u062a\u0634\u0645\u0644:<\/p>\n<p>\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/p>\n<p>\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/p>\n<p>\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644<\/p>\n<p>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0642\u0648\u0649<\/p>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0633\u0627\u0621\u0644 <a href=\"https:\/\/books.google.com.pk\/books?hl=en&amp;lr=&amp;id=4I5DEAAAQBAJ&amp;oi=fnd&amp;pg=PA140&amp;dq=how+to+work+out+your+shoulders+and+arms&amp;ots\"><strong>\u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643<\/strong><\/a> \u0645\u0639\u0627\u064b\u060c \u0625\u0646\u0647\u0627 \u0641\u0643\u0631\u0629 \u0631\u0627\u0626\u0639\u0629.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0641\u0647\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u0646\u064a\u0629<\/span><\/h3>\n<p>\u0642\u0628\u0644 \u062a\u0639\u0644\u0645 \u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 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href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%a7%d9%83%d9%8a%d9%86%d8%a9-%d8%ab%d9%86%d9%8a-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a9-%d8%b0%d8%a7%d8%aa-%d8%a7%d9%84%d8%b1%d8%a3%d8%b3%d9%8a%d9%86-hm007\/\">\u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/a> (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0646 \u0623\u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646)<\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%a7%d9%83%d9%8a%d9%86%d8%a9-%d8%aa%d9%85%d8%af%d9%8a%d8%af-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d8%a9-%d8%ab%d9%84%d8%a7%d8%ab%d9%8a%d8%a9-%d8%a7%d9%84%d8%b1%d8%a4%d9%88%d8%b3-hm008\/\">\u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/a> (\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062e\u0644\u0641\u064a \u0645\u0646 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src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-300x256.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\" width=\"300\" height=\"256\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-200x171.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-300x256.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups-400x342.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Push-Ups.png 576w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u0628\u0637\u0627\u062d<\/p>\n<p><img decoding=\"async\" class=\"wp-image-23807 size-fusion-400 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-400x260.png\" alt=\"\u0627\u062f\u0641\u0639 \u0644\u0623\u0639\u0644\u0649-2\" width=\"400\" height=\"260\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-200x130.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-300x195.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-400x260.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2-600x390.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/push-up-2.png 756w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%a7%d9%83%d9%8a%d9%86%d8%a9-%d8%a7%d9%84%d8%ba%d9%85%d8%b3-%d8%a8%d9%85%d8%b3%d8%a7%d8%b9%d8%af%d8%a9-%d8%a7%d9%84%d8%ba%d9%85%d8%b3-hm009\/\">\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a<\/a><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23805 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-400x272.png\" alt=\"\u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u0627\u062a\" width=\"400\" height=\"272\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-200x136.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-300x204.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-400x272.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips-600x407.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Dips.png 754w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<h4><span style=\"font-size: 14pt;\">\u0625\u0636\u0627\u0641\u0629 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0632\u0644<\/span><\/h4>\n<p>\u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062d\u062f\u062f\u0629:<\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23804 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-400x334.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646\" width=\"400\" height=\"334\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-14x12.png 14w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-200x167.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-300x250.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-400x334.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls-600x501.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Bicep-Curls.png 726w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d9%85%d8%a7%d9%83%d9%8a%d9%86%d8%a9-%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d8%a8%d9%83%d8%b1%d8%a9-%d8%a7%d9%84%d9%85%d8%b2%d8%af%d9%88%d8%ac%d8%a9-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84%d9%8a\/\">\u0627\u0644\u0643\u0627\u0628\u0644<\/a> \u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23809 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-400x538.png\" alt=\"\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633\" width=\"400\" height=\"538\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-9x12.png 9w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-200x269.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-223x300.png 223w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions-400x538.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Tricep-Extensions.png 480w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0644\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-23806 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-400x269.png\" alt=\"\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\" width=\"400\" height=\"269\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-18x12.png 18w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-200x134.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-300x202.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-400x269.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises-600x403.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2026\/03\/Lateral-Raises.png 732w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p><strong>\u00a0<\/strong><\/p>\n<h4><span style=\"font-size: 14pt;\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628<\/span><\/h4>\n<p>\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0633\u0644\u064a\u0645 \u0645\u0647\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0644\u0645<span style=\"color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/books.google.com.pk\/books?hl=en&amp;lr=&amp;id=5O96DwAAQBAJ&amp;oi=fnd&amp;pg=PT11&amp;dq=how+to+work+out+your+shoulders+and+upper++arms&amp;ots\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0643\u062a\u0641\u064a\u0643 \u0648\u0623\u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643<\/a>.<\/span><\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646<\/span><\/h3>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641<\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/p>\n<p>\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/p>\n<p>\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a<\/p>\n<p>\u0630\u0628\u0627\u0628\u0629 \u0627\u0644\u062f\u0644\u062a\u0627 \u0627\u0644\u062e\u0644\u0641\u064a\u0629<\/p>\n<h4><span style=\"font-size: 14pt;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/span><\/h4>\n<p>\u062a\u0645\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646<\/p>\n<p>\u062a\u062c\u0639\u064a\u062f \u0627\u0644\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0637\u0631\u0642\u0629<\/p>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/p>\n<p>\u062a\u0645\u062f\u064a\u062f\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0627\u0644\u0639\u0644\u0648\u064a\u0629<\/p>\n<p>\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u0645: \u0647\u0644 \u0647\u0648 \u0641\u0639\u0627\u0644\u061f<\/span><\/h3>\n<p>\u0646\u0639\u0645\u060c \u0625\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u064a\u0648\u0645 \u0641\u0639\u0627\u0644 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f\u060c \u0634\u0631\u064a\u0637\u0629 \u0623\u0646 \u062a\u0642\u0648\u0645\u064a \u0628\u0630\u0644\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n<h4><span style=\"font-size: 14pt;\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/span><\/h4>\n<p>\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0648\u0642\u062a<\/p>\n<p>\u064a\u062d\u0633\u0651\u0646 \u0627\u0644\u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u0639\u0636\u0644\u064a<\/p>\n<p>\u064a\u0632\u064a\u062f \u0645\u0646 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/p>\n<p><strong>\u0646\u0635\u064a\u062d\u0629:<\/strong><\/p>\n<p>\u0627\u0628\u062f\u0623 \u0628\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0644\u0623\u0646\u0647\u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0643\u0628\u0631\u060c \u062b\u0645 \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646.<\/p>\n<h3><span style=\"font-size: 18pt; color: #99cc00;\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062f\u0648\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/span><\/h3>\n<p>\u0625\u062c\u0647\u0627\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u0634\u0643\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 \u064a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646. \u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631:<\/p>\n<ul>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633<\/li>\n<li>\u062d\u0627\u0641\u0638 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#99cc00;\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/span><\/h3>\n<ol>\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0631\u0641\u0639.<\/p>\n<ol start=\"2\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u0647\u0644 \u0645\u0646 \u0627\u0644\u062c\u064a\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639\u0627\u064b\u061f<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0639\u0627\u064b \u0641\u0643\u0631\u0629 \u0631\u0627\u0626\u0639\u0629.<\/p>\n<ol start=\"3\">\n<li>\n<h4><span style=\"font-size: 14pt;\"> \u0643\u064a\u0641\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f<\/span><\/h4>\n<\/li>\n<\/ol>\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u0645\u0631\u064a\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 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\u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629<\/span><\/h3>\n<p>\u062a\u062d\u0642\u064a\u0642<span style=\"font-size: 14pt; color: #212326;\"> <a style=\"color: #212326;\" href=\"https:\/\/www.hsefitness.com\/ar\/\">\u0623\u0630\u0631\u0639 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062a\u0627\u0641 \u0623\u0639\u0631\u0636<\/a> <\/span>\u0644\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0645\u0639\u0642\u062f\u0629\u060c \u0628\u0644 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0635\u062d\u064a\u062d\u0629 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0645\u0646\u0627\u0633\u0628\u0629.<\/p>\n<p>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0643\u062a\u0641\u064a\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0623\u0642\u0648\u0649 \u0648\u0632\u064a\u0627\u062f\u0629 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643.<\/p>\n<\/div><\/div><\/div><\/div><\/div>\n<p><script src=\"chrome-extension:\/\/fpelahbljekknahkcaegamhcndkfpfnc\/iFrame.js\" type=\"text\/javascript\"><\/script><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":23810,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[280,161],"tags":[],"class_list":["post-23803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blogs","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Complete 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