{"id":9154,"date":"2024-11-25T16:52:00","date_gmt":"2024-11-25T16:52:00","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9154"},"modified":"2024-11-25T16:54:26","modified_gmt":"2024-11-25T16:54:26","slug":"%d8%a3%d9%87%d8%af%d8%a7%d9%81-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d9%87%d8%b0%d9%87-%d8%a7%d9%84%d8%a2%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ab%d9%85%d8%a7%d9%86%d9%8a%d8%a9-%d9%84%d8%aa%d9%85","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ar\/%d8%a3%d9%87%d8%af%d8%a7%d9%81-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d9%87%d8%b0%d9%87-%d8%a7%d9%84%d8%a2%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%ab%d9%85%d8%a7%d9%86%d9%8a%d8%a9-%d9%84%d8%aa%d9%85\/","title":{"rendered":"\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u061f \u0647\u0630\u0647 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0644\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a 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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: 24pt;\">\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u061f \u0647\u0630\u0647 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alt=\"\u0645\u0627\u0643\u064a\u0646\u0627\u062a-\u0644\u0644\u0623\u0631\u062c\u0644-\u0641\u064a-\u0635\u0627\u0644\u0629-\u0627\u0644\u062c\u064a\u0645-2\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-200x133.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-300x200.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-400x267.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-600x400.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-768x513.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-800x534.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-1024x683.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-1200x801.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-1536x1025.jpg 1536w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/machines-for-legs-at-the-gym-2-scaled.jpg 1920w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0645\u062a\u0643\u0627\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u064f\u0639\u062f \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0623\u0633\u0628\u0627\u0628 \u062a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0645\u0638\u0647\u0631 \u0627\u0644\u062e\u0627\u0631\u062c\u064a. \u062a\u0648\u062c\u062f \u0628\u0639\u0636 \u0645\u0646 \u0623\u0643\u0628\u0631 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\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0639\u0642\u0628\u0627\u062a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u062d\u062a\u0649 \u0644\u0648 \u0644\u0645 \u062a\u0643\u0646 \u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0628\u062f\u0646\u064a\u0629. \u062a\u064f\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f\u060c \u0645\u0645\u0627 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0648\u0647\u0630\u0627 \u064a\u0624\u062f\u064a \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0625\u0644\u0649 \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0639\u0646\u062f \u0627\u0642\u062a\u0631\u0627\u0646\u0647\u0627 \u0628\u0623\u0646\u0648\u0627\u0639 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<h2><span style=\"font-size: 18pt;\">\u0623\u0641\u0636\u0644 \u0622\u0644\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/h2>\n<p>\u0625\u0644\u064a\u0643 \u0646\u0638\u0631\u0629 \u0645\u062a\u0639\u0645\u0642\u0629 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0622\u0644\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0627\u0644\u0641\u0639\u0627\u0644:<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">1) \u0622\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse929-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9167 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-600x400.jpg\" alt=\"\u0645\u0627\u0643\u064a\u0646\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-200x133.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-300x200.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-400x267.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-600x400.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-768x512.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-800x533.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-1024x683.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-1200x800.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1-1536x1024.jpg 1536w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Press-Machine-1.jpg 1762w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0625\u0646 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse929-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\"><strong>\u0622\u0644\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642<\/strong> <\/a>\u0647\u064a \u0623\u062f\u0627\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641. \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0631\u0648\u0627\u062f \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621. \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0622\u0644\u0629 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0645\u0646 <a href=\"https:\/\/asphaltgreen.org\/blog\/the-beginners-guide-to-the-leg-press-machine\">\u0628\u062f\u0627\u064a\u0629 \u0644\u064a\u0627\u0642\u062a\u0647\u0645 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/a> \u0627\u0644\u0631\u062d\u0644\u0627\u062a.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629: <\/strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u062d\u0633\u0651\u0646 \u0627\u0644\u0645\u0642\u0639\u062f \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0644\u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u062a\u062b\u0628\u064a\u062a \u0631\u0643\u0628\u062a\u064a\u0643 \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li>\n<li>\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/strong><\/p>\n<ul>\n<li>\u0644\u062a\u062c\u0646\u0628 \u0625\u062c\u0647\u0627\u062f \u0645\u0641\u0627\u0635\u0644\u0643 \u0644\u0627 \u062a\u0642\u0641\u0644 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li>\u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629.<\/li>\n<\/ul>\n<p>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0622\u0644\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u064a \u0622\u0644\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0648\u0647\u064a \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0645\u0639 \u0641\u0631\u0635\u0629 \u0623\u0642\u0644 \u0644\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">2) \u0622\u0644\u0629 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1082-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9169 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-600x300.png\" alt=\"\u0645\u0627\u0643\u064a\u0646\u0629 \u062c\u0644\u0648\u0633-\u0633\u0627\u0642-\u062c\u0650\u0644\u062f-\u062c\u0650\u0644\u062f-\u062c\u0650\u0644\u062f-\u0622\u0644\u0629\" width=\"600\" height=\"300\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-200x100.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-300x150.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-400x200.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-600x300.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-768x384.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine-800x400.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Seated-Leg-Curl-Machine.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0627\u0644\u063a\u0631\u0636 \u0645\u0646 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1082-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\"><strong>\u0622\u0644\u0629 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633<\/strong><\/a> \u0647\u0648 \u0628\u0646\u0627\u0621 \u0623\u0648\u062a\u0627\u0631 \u0645\u0623\u0628\u0636\u064a\u0629 \u0623\u0642\u0648\u0649\u060c \u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0642\u0641\u0632 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u0633\u0627\u0642. \u0623\u0646\u062a \u062a\u0631\u064a\u062f \u0632\u064a\u0627\u062f\u0629 <a href=\"https:\/\/selectfitnessusa.com\/blogs\/leg-extension-curls\/leg-curl-exercise-guide?srsltid=AfmBOoqAIO23zvzkJvGrpScnntNlN2koPn8pBEQbhWp_xAUIwMCSVHLQ\">\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0631\u064a\u0627\u0636\u064a\u0629<\/a> \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:\u00a0<\/strong><\/p>\n<ul>\n<li>\u062a\u0623\u0643\u062f\u064a \u0645\u0646 \u0623\u0646 \u0627\u0644\u0648\u0633\u0627\u062f\u0629 \u062a\u0633\u062a\u0642\u0631 \u0641\u0648\u0642 \u0643\u0627\u062d\u0644\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n<li>\u0623\u0628\u0642\u0650 \u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u0642\u0645 \u0628\u062b\u0646\u064a \u0633\u0627\u0642\u064a\u0643 \u0644\u0633\u062d\u0628 \u0627\u0644\u0648\u0633\u0627\u062f\u0629 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646\u0627\u064b \u0623\u0642\u0644.<\/li>\n<li>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0643\u0644 \u062a\u062c\u0639\u064a\u062f\u0629\u060c \u062a\u0648\u0642\u0641\u064a \u0644\u0644\u062d\u0638\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n<p>\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0643\u0627\u0645\u0644 \u0644\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0641\u0625\u0646 \u0622\u0644\u0629 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0636\u0631\u0648\u0631\u064a\u0629.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">3) \u0622\u0644\u0629 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642 3) \u0622\u0644\u0629 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642<\/span><\/h3>\n<p><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%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-hse1019-%d9%85%d8%b9%d8%af%d8%a7\/\"><img decoding=\"async\" class=\"wp-image-9166 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-600x400.png\" alt=\"\u0645\u0627\u0643\u064a\u0646\u0629 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642-\u0622\u0644\u0629\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-768x513.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine-800x534.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Leg-Extension-Machine.png 872w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0625\u0646 <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%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-hse1019-%d9%85%d8%b9%d8%af%d8%a7\/\">\u0645\u0627\u0643\u064a\u0646\u0629 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642<\/a> \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0641\u0642\u0637.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0627\u0644\u0639\u0636\u0644\u0629 \u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u064a\u062c\u0628 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0639\u062f \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0648\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629.<\/li>\n<li><a href=\"https:\/\/www.gymandfitness.com.au\/blogs\/tips\/how-to-use-a-leg-extension-machine?srsltid=AfmBOoqRO04on2XD04VNURpyITUd1oYQIrT8EdEevTi-zIw13MqgSiIt\">\u0645\u062f\u0651 \u0631\u062c\u0644\u064a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b<\/a> \u0648\u0636\u0639\u064a \u0627\u0644\u0648\u0633\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0627\u0631\u0629 \u0641\u0648\u0642 \u0643\u0627\u062d\u0644\u064a\u0643.<\/li>\n<li>\u0639\u0648\u062f\u064a \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0628\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0644\u0627 \u062a\u0633\u062a\u062e\u062f\u0645\u064a \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644\u060c \u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0646\u0636\u0628\u0637\u0629 \u0648\u0647\u0627\u062f\u0626\u0629.<\/li>\n<\/ul>\n<p>\u062a\u064f\u0639\u062f \u0622\u0644\u0629 \u0645\u062f\u0651 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u064f\u0639\u062f \u0639\u0646\u0635\u0631\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u0644\u0633\u0627\u0642\u064a\u0646\u060c \u0648\u0647\u064a \u0623\u062f\u0627\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0639\u0632\u0644 \u0648\u062a\u062d\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">4) \u0622\u0644\u0629 \u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9171 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-600x600.png\" alt=\"\u0639\u062c\u0644-\u0639\u062c\u0644-\u0631\u0627\u064a\u0632-\u0622\u0644\u0629-\u0648\u0627\u0642\u0641-\u0622\u0644\u0629-\u0631\u0623\u0633-\u0622\u0644\u0629\" width=\"600\" height=\"600\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-66x66.png 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-150x150.png 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-200x200.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-300x300.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-400x400.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine-600x600.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Standing-Calf-Raise-Machine.png 766w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u064f\u0639\u062f \u0622\u0644\u0629 \u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0642\u0641\u0629 \u0635\u062f\u064a\u0642\u0627\u064b \u0631\u0627\u0626\u0639\u0627\u064b \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u0645\u062d\u062f\u062f\u0629 \u062c\u064a\u062f\u0627\u064b.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629: <\/strong>\u0627\u0644\u0639\u062c\u0648\u0644.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u0636\u0639\u064a \u0643\u0631\u0627\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u062d\u0627\u0641\u0629 \u0627\u0644\u0645\u0646\u0635\u0629.<\/li>\n<li>\u0627\u0631\u0641\u0639\u064a \u0643\u0639\u0628\u064a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u0641\u0639 \u0628\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062b\u0645 \u0623\u0639\u064a\u062f\u064a\u0647\u0645\u0627 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0633\u0641\u0644.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0645\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0645\u064a\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li>\n<li>\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629\u060c \u062a\u0648\u0642\u0641 \u0644\u0644\u062d\u0638\u0629 \u0641\u064a \u0630\u0631\u0648\u0629 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639.<\/li>\n<\/ul>\n<p>\u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0636\u0645\u064a\u0646 \u0622\u0644\u0629 \u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 \u0641\u064a \u062a\u062f\u0631\u064a\u0628\u0643\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0637\u0648\u064a\u0631 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u0646\u0627\u0633\u0642\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">5) \u0622\u0644\u0629 \u0631\u0643\u0644 \u0627\u0644\u0623\u0644\u0648\u064a\u0629<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1022\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9164 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Glute-Kickback-Machine-600x438.png\" alt=\"\u0645\u0627\u0643\u064a\u0646\u0629 \u0631\u0643\u0644-\u0631\u062f-\u0622\u0644\u0629\" width=\"600\" height=\"438\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Glute-Kickback-Machine-200x146.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Glute-Kickback-Machine-300x219.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Glute-Kickback-Machine-400x292.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Glute-Kickback-Machine-600x438.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Glute-Kickback-Machine.png 740w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0627\u0644 g<a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1022\/\"><strong>\u0645\u0627\u0643\u064a\u0646\u0629 \u0631\u0643\u0644 \u0627\u0644\u0639\u0648\u062f<\/strong><\/a> \u0647\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0634\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629: <\/strong>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u0636\u0639 \u0625\u062d\u062f\u0649 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0648\u0633\u0627\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0648\u0642\u0648\u0641\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629.<\/li>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645\u064a \u062f\u0641\u0639\u0629 \u0645\u062a\u0639\u0645\u062f\u0629 \u0644\u0631\u0641\u0639 \u0627\u0644\u0648\u0633\u0627\u062f\u0629 \u0648\u062e\u0641\u0636\u0647\u0627.<\/li>\n<li>\u0639\u0648\u062f\u064a \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u0648\u0644\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644 \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u062d\u0631\u0643\u0627\u062a\u0643.<\/li>\n<li>\u0631\u0643\u0651\u0632 \u0641\u064a \u0630\u0631\u0648\u0629 \u0643\u0644 \u0631\u0643\u0644\u0629 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629.<\/li>\n<\/ul>\n<p>\u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0648\u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0631\u0643\u0644 \u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">6) \u0622\u0644\u0629 \u0627\u062e\u062a\u0637\u0627\u0641 \u0627\u0644\u0648\u0631\u0643 6) \u0622\u0644\u0629 \u0627\u062e\u062a\u0637\u0627\u0641 \u0627\u0644\u0648\u0631\u0643<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1081-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9165 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-600x400.png\" alt=\"\u0622\u0644\u0629 \u062a\u0642\u0631\u064a\u0628 \u0627\u0644\u0648\u0631\u0643-\u0627\u0644\u0622\u0644\u0629\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-768x513.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine-800x534.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Hip-Abduction-Machine.png 830w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0625\u0646 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1081-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\">\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u064a\u0646<\/a>\u0648\u0647\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646\u060c \u0648\u064a\u062a\u0645 \u062a\u0642\u0648\u064a\u062a\u0647\u0627 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0622\u0644\u0629 \u0625\u0628\u0639\u0627\u062f \u0627\u0644\u0648\u0631\u0643. \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0646\u062d\u0643 \u0639\u0636\u0644\u0627\u062a \u062e\u0644\u0641\u064a\u0629 \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0645\u0634\u062f\u0648\u062f\u0629 \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0628\u0639\u0627\u062f \u0627\u0644\u0648\u0631\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 <a href=\"https:\/\/www.fitness-world.in\/blog\/say-hello-to-stronger-glutes-with-the-hip-abductor-machine\">\u0645\u0646\u0639 \u0648\u0639\u0644\u0627\u062c \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0648\u0631\u0643 \u0648\u0639\u0644\u0627\u062c\u0647\u0627<\/a> \u0627\u0644\u0645\u0634\u0627\u0643\u0644.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u062f\u0627\u062e\u0644 \u0627\u0644\u0648\u0633\u0627\u062f\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0648\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629.<\/li>\n<li>\u0623\u062c\u0647\u062f\u064a \u0633\u0627\u0642\u064a\u0643 \u062b\u0645 \u0623\u0639\u064a\u062f\u064a \u0646\u0641\u0633\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0633\u0631\u0639\u062a\u0643 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0644\u0645\u0646\u0639 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0642\u0648\u0629 \u0627\u0644\u062f\u0641\u0639.<\/li>\n<li>\u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0623\u0648\u0632\u0627\u0646\u0627\u064b \u0623\u0642\u0644.<\/li>\n<\/ul>\n<p>\u0633\u064a\u0633\u062a\u0641\u064a\u062f \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u064a\u0648\u0645\u064a \u0644\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0625\u0636\u0627\u0641\u0629 \u062c\u0647\u0627\u0632 \u0627\u062e\u062a\u0637\u0627\u0641 \u0627\u0644\u0648\u0631\u0643.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">7) \u0622\u0644\u0629 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1081-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9168 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-600x351.png\" alt=\"\u0645\u0627\u0643\u064a\u0646\u0629 \u0644\u0641-\u0633\u0627\u0642-\u0633\u0627\u0642-\u062c\u0650\u0644\u062f-\u0622\u0644\u0629\" width=\"600\" height=\"351\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-200x117.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-300x175.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-400x234.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-600x351.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-768x449.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine-800x468.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Lying-Leg-Curl-Machine.png 900w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0623\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0643 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0645\u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u0646\u062f\u0631\u0643 \u062c\u0645\u064a\u0639\u064b\u0627 \u0643\u064a\u0641 \u0623\u0646 <a href=\"https:\/\/selectfitnessusa.com\/blogs\/leg-extension-curls\/leg-curl-exercise-guide?srsltid=AfmBOoqW3A5c1fT_-mwgY8reIpsSyOw1beEnS3r_v7oGHgG4bfsygvhR\">\u0623\u0631\u062c\u0644 \u0642\u0648\u064a\u0629 \u062d\u0627\u0633\u0645\u0629<\/a> \u0644\u0643\u0644 \u0645\u0646 \u0627\u0644\u0645\u0647\u0627\u0645 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629: <\/strong>\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u0636\u0639\u064a \u0627\u0644\u0644\u0628\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0627\u0631\u0629 \u0641\u0648\u0642 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0628\u0642\u0644\u064a\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u0623\u0646\u0632\u0644 \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0633\u0641\u0644 \u0628\u0639\u062f \u062b\u0646\u064a\u0647\u0645\u0627 \u0644\u0623\u0639\u0644\u0649.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u0644\u0627 \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li>\n<li>\u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0631\u0643\u0651\u0632 \u0639\u0644\u0649 \u0627\u0644\u0647\u0628\u0648\u0637 \u0627\u0644\u062b\u0627\u0628\u062a.<\/li>\n<\/ul>\n<p>\u0625\u0646 \u0623\u0641\u0636\u0644 \u062c\u0647\u0627\u0632 \u0644\u0644\u0633\u0627\u0642 \u0644\u062a\u0637\u0648\u064a\u0631 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0646\u0629 \u0647\u0648 <strong><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/hse1081-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a7%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%a7%d9%84%d8%aa%d8%ac%d8%a7%d8%b1%d9%8a%d8%a9-%d8%ac%d9%87%d8%a7%d8%b2\/\">\u0648\u0636\u0639 \u0622\u0644\u0629 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/a><\/strong>.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">8) \u0622\u0644\u0629 \u0633\u0645\u064a\u062b \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/h3>\n<p><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d8%ac%d9%87%d8%a7%d8%b2-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84%d9%8a-%d9%85%d8%aa%d8%b9%d8%af%d8%af-%d8%a7%d9%84%d9%88%d8%b8%d8%a7%d8%a6%d9%81-hse-%d9%84\/\"><img decoding=\"async\" class=\"aligncenter wp-image-9170 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-600x400.png\" alt=\"\u0633\u0645\u064a\u062b-\u0645\u0627\u0643\u064a\u0646\u0627\u062a \u0633\u0645\u064a\u062b \u0644\u0644\u0642\u0631\u0641\u0635\u0627\u0621\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-768x512.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats-800x533.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/11\/Smith-Machine-for-Squats.png 858w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0625\u0646 <strong><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac\/%d8%ac%d9%87%d8%a7%d8%b2-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84%d9%8a-%d9%85%d8%aa%d8%b9%d8%af%d8%af-%d8%a7%d9%84%d9%88%d8%b8%d8%a7%d8%a6%d9%81-hse-%d9%84\/\">\u0645\u0627\u0643\u064a\u0646\u0629 \u0633\u0645\u064a\u062b<\/a><\/strong> \u062e\u064a\u0627\u0631 \u0631\u0627\u0626\u0639 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0623\u0646\u0647 \u064a\u0648\u0641\u0631 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062f\u0639\u0645.<\/p>\n<p><strong>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629:<\/strong> \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0633\u0627\u0642.<\/p>\n<p><strong>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong><\/p>\n<ul>\n<li>\u0636\u0639\u064a \u0627\u0644\u0642\u0636\u064a\u0628 \u0639\u0646\u062f \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/li>\n<li>\u0642\u0641 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li>\n<li>\u0627\u062f\u0641\u0639\u064a \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/li>\n<\/ul>\n<p><strong>\u0646\u0635\u0627\u0626\u062d \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646:<\/strong><\/p>\n<ul>\n<li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0646\u0642\u0627\u0637 \u0625\u064a\u0642\u0627\u0641 \u0627\u0644\u0623\u0645\u0627\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u0645\u0627\u0646.<\/li>\n<li>\u0627\u062f\u0645\u062c \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u0639\u0627\u0644\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0644\u0648\u064a\u0629.<\/li>\n<\/ul>\n<p>\u0622\u0644\u0629 \u0633\u0645\u064a\u062b \u0647\u064a \u0623\u062f\u0627\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0623\u063a\u0631\u0627\u0636 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">\u0627\u0644\u062e\u0627\u062a\u0645\u0629<\/span><\/h3>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0633\u0627\u0642\u0643 \u0628\u0633\u0631\u0639\u0629 \u0623\u0643\u0628\u0631 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u062c\u064a\u062f \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0622\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u0644\u0627 \u062a\u0646\u0633\u0649 \u0623\u0646 \u062a\u0639\u0637\u064a \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0648\u0627\u0644\u0627\u062a\u0633\u0627\u0642. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u0646\u0627\u0633\u0642\u062a\u064a\u0646 \u0648\u0642\u0648\u064a\u062a\u064a\u0646 \u0641\u0642\u0637 \u0642\u0645 \u0628\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649!<\/p>\n<p>\u0647\u0644 \u062a\u0635\u0637\u0641 \u0644\u0627\u0643\u062a\u0634\u0627\u0641 \u0623\u0641\u0636\u0644 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d9%85%d8%a7%d9%83%d9%8a%d9%86%d8%a9-%d8%a7%d9%84%d8%b3%d9%84%d8%a7%d9%84%d9%85\/\"><strong>\u0622\u0644\u0627\u062a \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong><\/a> \u0645\u0646 \u0634\u0623\u0646\u0647\u0627 \u0623\u0646 \u062a\u062d\u062f\u062b \u062b\u0648\u0631\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061f \u0634\u0627\u0631\u0643\u0646\u0627 \u0628\u0623\u0641\u0636\u0644 \u0646\u0635\u0627\u0626\u062d\u0643 \u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0642\u0633\u0645 \u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a \u0623\u062f\u0646\u0627\u0647!<\/p>\n<h2><span style=\"font-size: 18pt;\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0622\u0644\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/span><\/h2>\n<p><strong><span style=\"font-size: 12pt;\">1) \u0645\u0627 \u0647\u064a \u0623\u0641\u0636\u0644 \u0622\u0644\u0629 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0633\u0627\u0642\u064a\u0646\u061f<\/span><\/strong><\/p>\n<p>\u062a\u064f\u0639\u062f \u0622\u0644\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062e\u064a\u0627\u0631\u0627\u064b \u0631\u0627\u0626\u0639\u0627\u064b \u0644\u0623\u0646\u0647\u0627 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u064a\u0646 \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">2) \u0645\u0627 \u0647\u064a \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u061f<\/span><\/strong><\/p>\n<p>\u062a\u064f\u0639\u062f \u0622\u0644\u0627\u062a \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0644\u0641 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0623\u062c\u0647\u0632\u0629 \u0634\u062f \u0627\u0644\u0648\u0631\u0643 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<p><strong><span style=\"font-size: 12pt;\">3) \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0643\u0644 \u064a\u0648\u0645\u061f<\/span><\/strong><\/p>\n<p>\u0644\u0627\u060c \u064a\u0633\u062a\u063a\u0631\u0642 \u0634\u0641\u0627\u0621 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0639\u0636 \u0627\u0644\u0648\u0642\u062a. \u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0642\u0648\u0645\u064a \u0628\u062c\u062f\u0648\u0644\u0629 \u062c\u0644\u0633\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b.<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>4) \u0645\u0627 \u0627\u0633\u0645 \u0627\u0644\u0622\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0641\u0631\u062f \u0627\u0644\u0623\u0631\u062c\u0644\u061f<\/strong><\/span><\/p>\n<p>\u0622\u0644\u0629 \u0627\u062e\u062a\u0637\u0627\u0641 \u0627\u0644\u0648\u0631\u0643.<\/p>\n<p><span style=\"font-size: 12pt;\"><strong>5) \u0643\u0645 \u0639\u062f\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u061f<\/strong><\/span><\/p>\n<p>\u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0623\u0645\u0631 \u0645\u0646 \u0623\u0631\u0628\u0639\u0629 \u0625\u0644\u0649 \u0633\u062a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u0645\u064a\u0639 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0628\u0634\u0643\u0644 \u0643\u0627\u0641\u064d.<\/p>\n<\/div><div class=\"fusion-recent-posts fusion-recent-posts-1 avada-container layout-default layout-columns-3 fusion-recent-posts-center\"><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, 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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 \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;\">2026-01-12T15:01:36+00:00<\/span><span>\u0633\u0628\u062a\u0645\u0628\u0631 3\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-%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\/#respond\">0 \u062a\u0639\u0644\u064a\u0642\u0627\u062a<\/a><\/span><\/p><\/div><\/article><\/section><\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":9172,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[161],"tags":[],"class_list":["post-9154","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.1 (Yoast SEO v24.0) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Leg Goals? 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