{"id":9221,"date":"2024-12-03T13:56:30","date_gmt":"2024-12-03T13:56:30","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9221"},"modified":"2024-12-12T15:40:27","modified_gmt":"2024-12-12T15:40:27","slug":"%d8%a3%d9%81%d8%b6%d9%84-13-%d8%a8%d8%af%d9%8a%d9%84%d9%8b%d8%a7-%d9%84%d8%ac%d9%84%d8%b3%d8%a9-%d8%a7%d9%84%d9%82%d8%b1%d9%81%d8%b5%d8%a7%d8%a1-%d8%a7%d9%84%d9%85%d8%ae%d8%aa%d8%b1%d9%82%d8%a9-%d9%84","status":"publish","type":"post","link":"https:\/\/www.hsefitness.com\/ar\/%d8%a3%d9%81%d8%b6%d9%84-13-%d8%a8%d8%af%d9%8a%d9%84%d9%8b%d8%a7-%d9%84%d8%ac%d9%84%d8%b3%d8%a9-%d8%a7%d9%84%d9%82%d8%b1%d9%81%d8%b5%d8%a7%d8%a1-%d8%a7%d9%84%d9%85%d8%ae%d8%aa%d8%b1%d9%82%d8%a9-%d9%84\/","title":{"rendered":"\u0623\u0641\u0636\u0644 13 \u0628\u062f\u064a\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642 \u0644\u0628\u0646\u0627\u0621 \u0633\u064a\u0642\u0627\u0646 \u0642\u0648\u064a\u0629"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 fusion-flex-container has-pattern-background has-mask-background nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-sizes-top:0px;--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-padding-top:0px;--awb-margin-top:0%;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row fusion-flex-align-items-flex-start fusion-flex-content-wrap\" style=\"max-width:1248px;margin-left: calc(-4% \/ 2 );margin-right: calc(-4% \/ 2 );\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-flex-column\" style=\"--awb-padding-top:0%;--awb-bg-size:cover;--awb-width-large:100%;--awb-margin-top-large:0px;--awb-spacing-right-large:1.92%;--awb-margin-bottom-large:20px;--awb-spacing-left-large:1.92%;--awb-width-medium:100%;--awb-order-medium:0;--awb-spacing-right-medium:1.92%;--awb-spacing-left-medium:1.92%;--awb-width-small:100%;--awb-order-small:0;--awb-spacing-right-small:1.92%;--awb-spacing-left-small:1.92%;\" data-scroll-devices=\"small-visibility,medium-visibility,large-visibility\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-justify-content-flex-start fusion-content-layout-column\"><div class=\"fusion-text fusion-text-1 fusion-animated\" style=\"--awb-margin-top:0px;\" data-animationtype=\"fadeInLeft\" data-animationduration=\"0.3\" data-animationoffset=\"top-into-view\"><h2 style=\"text-align: center;\"><span style=\"font-size: 24pt;\">\u0623\u0641\u0636\u0644 13 \u0628\u062f\u064a\u0644 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642 \u0644\u0628\u0646\u0627\u0621 \u0633\u064a\u0642\u0627\u0646 \u0642\u0648\u064a\u0629<\/span><\/h2>\n<hr \/>\n<p>\u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u062a\u0637\u0648\u064a\u0631 \u0623\u0631\u062c\u0644 \u0642\u0648\u064a\u0629 \u0648\u0641\u0639\u0627\u0644\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0622\u0644\u0627\u062a \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u062a\u0646\u0648\u0639 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646\u0643 \u0623\u0648 \u062a\u0641\u0636\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629. \u064a\u0644\u0642\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0628\u062f\u0627\u0626\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \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\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0644\u062a\u0645\u0646\u062d\u0643 \u062a\u0645\u0631\u064a\u0646\u0627\u064b \u0634\u0627\u0645\u0644\u0627\u064b<span style=\"color: #000000;\">\u062f \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642 <\/span>\u0627\u0644\u0631\u0648\u062a\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0630\u0644\u0643 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0648\u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0623\u0647\u062f\u0627\u0641 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"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\/\"><strong>\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/strong><\/a><\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642\u061f<\/span><\/h2>\n<p>\u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u060c \u0643\u0645\u0627 \u064a\u0639\u0645\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629. \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0644\u0625\u0646\u062c\u0627\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0643\u0645 \u0628\u062d\u0631\u0643\u062a\u0643.<\/p>\n<h3><span style=\"font-size: 14pt; color: #000000;\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u063a\u0631\u0636:<\/span><\/h3>\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u0628\u0627\u0639\u064a \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/strong>: \u0623\u062d\u062f \u0623\u0639\u0638\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/p>\n<p><strong>\u0622\u0645\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646:<\/strong> \u064a\u0642\u0644\u0644 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0645\u062d\u062f\u062f \u0644\u0644\u0645\u0627\u0643\u064a\u0646\u0629 \u0645\u0646 \u0641\u0631\u0635\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<p>\u0648\u064a\u064f\u0645\u0643\u0646 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u062f\u0648\u0646 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0628\u062a\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u062f\u0644\u064a\u0644 \u0627\u0644\u0641\u0647\u0631\u0633:<\/span><\/h2>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">1). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0627\u0644\u062c\u0631\u0633<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">2). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">3). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062f\u0645\u0628\u0644<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">4). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u062d\u062f\u064a\u062f<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">5).\u00a0 <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0636\u0645\u0648\u0645\u0629<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">6). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0641\u0635\u0644<\/span><\/p>\n<p><span style=\"font-size: 14pt; color: #99cc00;\">7). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0645\u0633\u062f\u0633<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">8). <\/span><span style=\"font-size: 14pt;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0642\u0636\u064a\u0628 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0622\u0645\u0646<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">9). <\/span><span style=\"font-size: 14pt;\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0631\u0636\u064a<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">10). <\/span><span style=\"font-size: 14pt;\">\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u0646\u062b<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">11). <\/span><span style=\"font-size: 14pt;\">\u062d\u0632\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">12).<\/span><span style=\"font-size: 14pt;\"> \u0622\u0644\u0629 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642<\/span><\/p>\n<p><span style=\"color: #99cc00; font-size: 14pt;\">13). <\/span><span style=\"font-size: 14pt;\">\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u0627\u062a\u0641\u064a\u0644\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0623\u0641\u0636\u0644 \u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642<\/span><\/h2>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">1. <a style=\"color: #99cc00;\" href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%ac%d8%b1%d8%b3-%d8%a7%d9%84%d8%ba%d9%84%d8%a7%d9%8a%d8%a9\/\">\u0643\u064a\u062a\u0644\u0628\u064a\u0644<\/a> \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0648\u0628\u064a\u0647<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-9236 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-600x375.webp\" alt=\"\u0643\u064a\u062a\u0644\u0628\u064a\u0644-\u0643\u0648\u0628\u0644\u062a-\u062c\u0648\u0628\u0644\u064a\u062a-\u0633\u0643\u0648\u0627\u062a\u0633-2\" width=\"600\" height=\"375\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-200x125.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-300x188.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-400x250.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-600x375.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2-768x480.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-2.webp 800w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u064a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0623\u0633\u064a \u0628\u062f\u064a\u0644\u0627\u064b \u0628\u0633\u064a\u0637\u0627\u064b \u0646\u0633\u0628\u064a\u0627\u064b \u0648\u0641\u0639\u0627\u0644\u0627\u064b \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0630\u0627\u062a\u0647 \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0643\u0623\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u064f\u0631\u0643\u0632 \u0639\u0644\u0649 \u0631\u0628\u0627\u0639\u064a \u0627\u0644\u0641\u062e\u0630 \u0648\u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646 \u0627\u062d\u0645\u0644\u064a \u0627\u0644\u062c\u0631\u0633 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631.<\/p>\n<p>\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631 \u0648\u0627\u062e\u0641\u0636\u064a \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/p>\n<p>\u0648\u0644\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u0644\u0645\u0627\u0630\u0627 \u0647\u0648 \u0628\u062f\u064a\u0644 \u0631\u0627\u0626\u0639:<\/strong><\/p>\n<p>\u064a\u062d\u0627\u0643\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0631\u0628\u0627\u0639\u064a.<\/p>\n<p>\u064a\u0645\u0643\u0646 \u0644\u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>:<\/p>\n<p><img decoding=\"async\" class=\"alignnone size-full wp-image-9235\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats.webp\" alt=\"\u0643\u064a\u062a\u0644\u0628\u064a\u0644-\u0643\u0648\u0628\u0644\u062a-\u062c\u0648\u0628\u0644\u064a\u062a-\u0633\u0643\u0648\u0627\u062a\u0633\" width=\"602\" height=\"319\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-200x106.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-300x159.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-400x212.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats-600x318.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Kettlebell-Goblet-Squats.webp 602w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/p>\n<p>\u0643\u0627\u0646\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\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\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0645 \u062a\u0645\u0631\u064a\u0646\u0647\u0627.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629 \u0628\u0627\u0644\u062f\u0645\u0628\u0644 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a<\/span><\/h3>\n<p><img decoding=\"async\" class=\"alignnone wp-image-9232 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-600x400.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062f\u0645\u0628\u0644-\u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a\u0629-\u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a\u0629-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a \u0627\u0644\u0645\u0646\u0641\u0635\u0644 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0641\u0635\u0644 \u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u062d\u0627\u062f\u064a \u0627\u0644\u0633\u0627\u0642 \u064a\u064f\u062d\u0633\u0650\u0651\u0646 <strong><a href=\"https:\/\/scholar.google.com\/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=Slater+LV%2C+Hart+JM.+Muscle+activation+patterns+during+different+squat+techniques.+J+Strength+Cond+Res.+2017%3B31%283%29%3A667-676.+doi%3A10.1519%2FJSC.0000000000001323&amp;btnG=#d=gs_cit&amp;t=1733147629047&amp;u=%2Fscholar%3Fq%3Dinfo%3AoNUvIdFxRZgJ%3Ascholar.google.com%2F%26output%3Dcite%26scirp%3D0%26hl%3Den\">\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0646\u0627\u0633\u0642 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/a><\/strong><a href=\"https:\/\/scholar.google.com\/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=Slater+LV%2C+Hart+JM.+Muscle+activation+patterns+during+different+squat+techniques.+J+Strength+Cond+Res.+2017%3B31%283%29%3A667-676.+doi%3A10.1519%2FJSC.0000000000001323&amp;btnG=#d=gs_cit&amp;t=1733147629047&amp;u=%2Fscholar%3Fq%3Dinfo%3AoNUvIdFxRZgJ%3Ascholar.google.com%2F%26output%3Dcite%26scirp%3D0%26hl%3Den\">.<\/a> \u0648\u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0641\u0643\u0631\u0629 \u0639\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0646\u0642\u062a\u0631\u062d \u0623\u064a\u0636\u0627\u064b \u0627\u0644\u0628\u062f\u0621 \u0628\u0648\u062a\u064a\u0631\u0629 \u0623\u0628\u0637\u0623 \u0644\u0645\u0631\u062d\u0644\u062a\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0635\u0627\u0639\u062f\u0629 \u0648\u0627\u0644\u0647\u0627\u0628\u0637\u0629 \u0623\u0648 \u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u0644\u0643\u0644 \u0645\u0646\u0647\u0645\u0627.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p><strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%af%d9%85%d8%a8%d9%84\/\">\u0627\u0644\u062f\u0645\u0627\u0645\u0644<\/a><\/span><\/strong> \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u0636\u0639 \u0625\u062d\u062f\u0649 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u062e\u0644\u0641\u0643.<\/p>\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636 \u0623\u062b\u0646\u0627\u0621 \u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0633\u0641\u0644.<\/p>\n<p>\u0644\u0644\u0646\u0647\u0648\u0636\u060c \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0623\u0645\u0627\u0645\u064a.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u0644\u0645\u0627\u0630\u0627 \u0647\u0648 \u0628\u062f\u064a\u0644 \u0631\u0627\u0626\u0639:<\/strong><\/p>\n<p>\u064a\u0645\u0646\u0639 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0632\u0644 \u0643\u0644 \u0633\u0627\u0642 \u0639\u0644\u0649 \u062d\u062f\u0629.<\/p>\n<p>\u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9247 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-400x375.jpg\" alt=\"\u062f\u0645\u0628\u0644-\u0628\u0644\u063a\u0627\u0631\u064a-\u0628\u0644\u063a\u0627\u0631\u064a-\u0627\u0646\u0642\u0633\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-1\" width=\"400\" height=\"375\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-200x187.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-300x281.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-400x375.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-600x562.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743-768x719.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Bulgarian-Split-Squats-1-e1733232556743.jpg 800w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0648\u0644.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0628\u0627\u0644\u062f\u0645\u0628\u0644<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9248 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-600x338.jpg\" alt=\"\u062f\u0645\u0628\u0644-\u0644\u0648\u0646\u062c\u0632-1\" width=\"600\" height=\"338\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-200x113.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-300x169.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-400x225.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-600x338.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-768x432.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-800x450.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-1024x576.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1-1200x675.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-1.jpg 1280w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0628\u062f\u064a\u0644 \u0645\u0641\u064a\u062f \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642 \u0627\u0644\u0630\u064a \u064a\u0632\u064a\u062f \u0645\u0646 <strong>\u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/strong> \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062f\u0645\u0628\u0644. \u0648\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u0641\u0625\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u062f\u0645\u0628\u0644 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u062d\u0627\u062f\u064a \u0627\u0644\u062c\u0627\u0646\u0628\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 <a href=\"https:\/\/scholar.google.com\/scholar?hl=en&amp;as_sdt=0%2C5&amp;q=Swinton+PA%2C+Lloyd+R%2C+Keogh+JWL%2C+Agouris+I%2C+Stewart+AD.+A+biomechanical+comparison+of+the+traditional+squat%2C+powerlifting+squat%2C+and+box+squat.+J+Strength+Cond+Res.+2012%3B26%287%29%3A1805-1816.+doi%3A10.1519%2FJSC.0b013e3182577067&amp;btnG=\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062d\u0633\u0628 \u0645\u0648\u0636\u0639\u0647\u0627 <\/a>(\u0623\u0645\u0627\u0645\u064a\u0629 \u0623\u0648 \u062e\u0644\u0641\u064a\u0629). \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0623\u064a\u0636\u0627\u064b \u0625\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0643\u0628\u064a\u0631.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0642\u0641 \u062e\u0637\u0648\u0629 \u0648\u0627\u062d\u062f\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0625\u0645\u0633\u0627\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/p>\n<p>\u0627\u0646\u0632\u0644\u064a \u062d\u062a\u0649 \u062a\u0644\u0627\u0645\u0633 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u0627\u064b.<\/p>\n<p>\u0648\u0644\u0644\u0648\u0642\u0648\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0623\u0645\u0627\u0645\u064a.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<p>\u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/p>\n<p>\u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0648\u0638\u064a\u0641\u064a\u0629.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><strong>\u0645\u0631\u0643\u0632\u0629<\/strong><\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-9233 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges.jpeg\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0628\u0627\u0644\u0623\u062b\u0642\u0627\u0644. \u062a\u0645\u0631\u064a\u0646 \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u062d\u062f\u062f\u0629 \u0628\u0627\u0644\u0644\u0648\u0646 \u0627\u0644\u0623\u062d\u0645\u0631. \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0648\u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629. \u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u062b\u0644\u0627\u062b\u064a \u0627\u0644\u0623\u0628\u0639\u0627\u062f\" width=\"364\" height=\"329\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-200x181.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges-300x271.jpeg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Dumbbell-Lunges.jpeg 364w\" sizes=\"(max-width: 364px) 100vw, 364px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0648\u0644.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u062d\u062f\u064a\u062f<\/span><\/h3>\n<p><img decoding=\"async\" class=\"wp-image-9229 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-600x400.png\" alt=\"\u0628\u0627\u0631\u0628\u064a\u0644-\u0641\u0631\u0648\u0646\u062a-\u0633\u0643\u0648\u0627\u062a\u0633\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0625\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0631\u0643\u0628 \u0627\u0644\u0630\u064a \u064a\u0648\u0627\u0632\u064a \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u0644\u0631\u0627\u062d\u0629 \u0623 <strong><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%a7%d9%84%d8%ad%d8%af%d9%8a%d8%af\/\">\u0627\u0644\u062d\u062f\u064a\u062f<\/a><\/span><\/strong> \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u064a\u0646 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0645\u0631\u0641\u0642\u064a\u0643 \u0645\u0631\u062a\u0641\u0639\u064a\u0646.<\/p>\n<p>\u0627\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/p>\n<p>\u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u0641\u0648\u0627\u0626\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642\u0629:<\/strong><\/p>\n<p>\u064a\u0642\u0648\u064a \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>\u064a\u062d\u0633\u0651\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9246 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-400x190.png\" alt=\"\u0628\u0627\u0631\u0628\u064a\u0644-\u0641\u0631\u0648\u0646\u062a-\u0633\u0643\u0648\u0627\u062a\u0633-1\" width=\"400\" height=\"190\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-200x95.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-300x143.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1-400x190.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Barbell-Front-Squats-1.png 404w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0636\u0645\u0648\u0645\u0629<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9253 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-600x400.webp\" alt=\"\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0643\u062f\u0633\u0629\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-200x133.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-300x200.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-400x267.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-600x400.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-768x512.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-800x534.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats.webp 1024w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0631\u0641\u0648\u0641 \u062e\u064a\u0627\u0631\u0627\u064b \u0645\u0631\u0646\u0627\u064b \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0627\u0643\u062a\u0641\u0627\u0621 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0645\u0628\u0644 \u0623\u0648 \u0627\u0644\u0623\u062c\u0631\u0627\u0633.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u062d\u0645\u0644\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<p>\u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062c\u0630\u0639 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b.<\/p>\n<p>\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u0644\u0645\u0627\u0630\u0627 \u064a\u0639\u0645\u0644:<\/strong><\/p>\n<p>\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644 \u0628\u0633\u0647\u0648\u0644\u0629 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/p>\n<p>\u0631\u0627\u0626\u0639 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9252 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-600x600.jpg\" alt=\"\u0631\u0627\u0643\u062f-\u0633\u0643\u0648\u0627\u062a\u0633-2\" width=\"600\" height=\"600\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-66x66.jpg 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-150x150.jpg 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-200x200.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-300x300.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-400x400.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2-600x600.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Racked-Squats-2.jpg 640w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">6. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9244 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-600x400.png\" alt=\"\u0633\u0628\u0644\u064a\u062a-\u0633\u0643\u0648\u0627\u062a\u0633-1\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u064a\u0648\u0641\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0642\u0633\u0651\u0645 \u062a\u0645\u0631\u064a\u0646\u0627\u064b \u0628\u0633\u064a\u0637\u0627\u064b \u0648\u062b\u0627\u0628\u062a\u0627\u064b \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0645\u062a\u062f\u0627\u062e\u0644\u0629 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0625\u062d\u062f\u0649 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0644\u062e\u0644\u0641.<\/p>\n<p>\u0627\u062e\u0641\u0636\u064a \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0636 \u0645\u0628\u0627\u0634\u0631\u0629.<\/p>\n<p>\u0627\u062f\u0641\u0639\u064a \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u062a\u062a\u0645\u0643\u0646\u064a \u0645\u0646 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u062c\u062f\u062f\u0627\u064b.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0648\u0644.<\/p>\n<p><img decoding=\"async\" class=\"wp-image-9243 size-fusion-600 aligncenter\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-600x315.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-200x105.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-300x158.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-400x210.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-600x315.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-768x403.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-800x420.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats-1024x538.webp 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Split-Squats.webp 1200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"font-size: 14pt; color: #99cc00;\">7. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0645\u0633\u062f\u0633<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9251 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-600x400.jpg\" alt=\"\u0645\u0633\u062f\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-2\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-200x133.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-300x200.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-400x267.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-600x400.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-768x512.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-800x534.jpg 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-1024x683.jpg 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-1200x801.jpg 1200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2-1536x1025.jpg 1536w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-2.jpg 1920w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u064f\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0645\u0643\u0628\u0633\u060c \u0648\u0647\u064a \u0628\u062f\u064a\u0644 \u0635\u0639\u0628 \u0644\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u062c\u0639\u0644\u064a \u0625\u062d\u062f\u0649 \u0631\u062c\u0644\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0648\u0642\u0641\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<p>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0645\u062f\u0648\u062f\u0629 \u0648\u0627\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0623\u0633\u0641\u0644.<\/p>\n<p>\u0644\u0644\u0646\u0647\u0648\u0636\u060c \u0627\u062f\u0641\u0639\u064a \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u0648\u0627\u0642\u0641\u0629\u060c \u062b\u0645 \u0627\u062f\u0641\u0639\u064a \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9250\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-1.jpeg\" alt=\"\u0645\u0633\u062f\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-1\" width=\"600\" height=\"399\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-1-200x133.jpeg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Pistol-Squats-1.jpeg 275w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">8. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0642\u0636\u064a\u0628 \u0627\u0644\u0623\u0645\u0627\u0646<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9254 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-400x400.webp\" alt=\"\u0634\u0631\u064a\u0637 \u0627\u0644\u0623\u0645\u0627\u0646 - \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621- 2\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-66x66.webp 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-150x150.webp 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-200x200.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-300x300.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2-400x400.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-2.webp 512w\" 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\/%d8%b9%d9%85%d9%88%d8%af-%d8%b1%d9%81%d8%b9-%d8%a7%d9%84%d8%a3%d8%ab%d9%82%d8%a7%d9%84-%d8%a7%d9%84%d9%81%d9%88%d9%84%d8%a7%d8%b0%d9%8a-%d8%a7%d9%84%d8%a2%d9%85%d9%86-%d8%a7%d9%84%d9%85%d8%b7%d9%84\/\"><strong><span style=\"color: #ff0000;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0642\u0636\u064a\u0628 \u0627\u0644\u0623\u0645\u0627\u0646<\/span><\/strong><\/a> \u0627\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0645\u0639 \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u064a\u062c\u0628 \u0648\u0636\u0639 \u0642\u0636\u064a\u0628 \u0627\u0644\u0623\u0645\u0627\u0646 \u0639\u0644\u0649 \u0643\u062a\u0641\u064a\u0643. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0631\u0641\u0648\u0639\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0644\u0644\u0648\u0642\u0648\u0641 \u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9255 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-600x509.jpg\" alt=\"\u0634\u0631\u064a\u0637 \u0627\u0644\u0623\u0645\u0627\u0646 - \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\" width=\"600\" height=\"509\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-200x170.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-300x254.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-400x339.jpg 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-600x509.jpg 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411-768x651.jpg 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Safety-Bar-Squats-e1733232817411.jpg 783w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">9. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0631\u0636\u064a<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9237 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-600x400.png\" alt=\"\u0644\u0627\u0646\u062f \u0645\u0627\u064a\u0646-\u0633\u0643\u0648\u0627\u062a-1\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-1.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0631\u0636\u064a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a \u0631\u0628\u0627\u0639\u064a \u0645\u0631\u064a\u062d \u0644\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0644\u062d\u0642 \u0644\u063a\u0645 \u0623\u0631\u0636\u064a \u0644\u062a\u062b\u0628\u064a\u062a \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f. \u0627\u062c\u0644\u0633 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0644\u0623\u0633\u0641\u0644 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0635\u062f\u0631. \u0627\u0646\u0647\u0636 \u0645\u062c\u062f\u062f\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u062d\u0631\u0643\u0627\u062a\u0643.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9238 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-600x315.webp\" alt=\"\u0644\u0627\u0646\u062f \u0645\u0627\u064a\u0646-\u0633\u0643\u0648\u0627\u062a-2\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-200x105.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-300x158.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-400x210.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-600x315.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-768x403.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-800x420.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2-1024x538.webp 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Landmine-Squat-2.webp 1200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">10. \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u0646\u062b<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9241\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-1.png\" alt=\"\u0633\u064a\u0633\u064a-\u0633\u0643\u0648\u0627\u062a-1\" width=\"600\" height=\"336\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-1-200x112.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-1.png 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u0644\u0627 \u064a\u0648\u062c\u062f \u062a\u0645\u0631\u064a\u0646 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u0646\u062b \u0644\u0639\u0632\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0648\u0644\u0644\u062f\u0639\u0645 \u062a\u0634\u0628\u062b\u064a \u0628\u0623\u064a \u0634\u064a\u0621 \u0642\u0648\u064a. \u0627\u062e\u0641\u0636\u064a \u062c\u0633\u0645\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u062e\u0644\u0641\u060c \u0648\u0644\u0644\u0646\u0647\u0648\u0636 \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u060c \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9242\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-2.jpg\" alt=\"\u0633\u064a\u0633\u064a-\u0633\u0643\u0648\u0627\u062a-2\" width=\"600\" height=\"336\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-2-200x112.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Sissy-Squat-2.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">11. \u062d\u0632\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9230\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1.png\" alt=\"\u062d\u0632\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-1\" width=\"600\" height=\"545\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1-200x182.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1-300x273.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1-400x364.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-1.png 550w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p>\u064a\u062d\u0627\u0641\u0638 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u062d\u0632\u0627\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0645\u0639 \u0625\u0632\u0627\u0644\u0629 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 \u062d\u0632\u0627\u0645\u0627\u064b \u0645\u062b\u0642\u0644\u0627\u064b \u0623\u0648 \u0627\u0631\u0628\u0637 \u0646\u0641\u0633\u0643 \u0639\u0644\u0649 \u0622\u0644\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u062d\u0632\u0627\u0645\u060c \u0648\u0627\u062e\u0641\u0636 \u0646\u0641\u0633\u0643 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u060c \u0648\u0644\u0644\u0646\u0647\u0648\u0636 \u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9231\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2.jpg\" alt=\"\u062d\u0632\u0627\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621-2\" width=\"600\" height=\"315\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2-200x105.jpg 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2-300x158.jpg 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Belt-Squat-2.jpg 310w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">12. \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-9239 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-600x400.png\" alt=\"\u0622\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 - 1\" width=\"600\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-200x133.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-300x200.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-400x267.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1-600x400.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-1.png 750w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p>\u0625\u0646 <span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a5%d8%aa%d9%82%d8%a7%d9%86-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%b4%d9%83%d9%84-%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d8%b6%d8%ba%d8%b7-%d8%a7%d9%84%d8%b3%d8%a7%d9%82%d9%8a%d9%86-%d9%88%d8%a7%d9%84%d8%a3\/\">\u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/a> <\/span>\u062a\u064f\u0639\u062f \u0627\u0644\u0622\u0644\u0629 \u0628\u062f\u064a\u0644\u0627\u064b \u062a\u0642\u0644\u064a\u062f\u064a\u0627\u064b \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642\u060c \u062d\u064a\u062b \u062a\u064f\u0642\u062f\u0645 \u0646\u0645\u0637 \u062d\u0631\u0643\u0629 \u0645\u0634\u0627\u0628\u0647.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0636\u0639\u064a \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0623\u062b\u0646\u0627\u0621 \u062c\u0644\u0648\u0633\u0643 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629.<\/p>\n<p>\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0627\u062e\u0641\u0636\u064a \u0627\u0644\u0645\u0646\u0635\u0629.<\/p>\n<p>\u0648\u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u062c\u0648\u0644.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9240 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-600x302.webp\" alt=\"\u0622\u0644\u0629 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 -2\" width=\"600\" height=\"302\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-200x101.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-300x151.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-400x201.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-540x272.webp 540w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-600x302.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-768x387.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-800x403.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695-1024x515.webp 1024w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Leg-Press-Machine-2-e1733232261695.webp 1200w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"color: #99cc00; font-size: 14pt;\">13. \u0647\u0627\u062a\u0641\u064a\u0644\u062f \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9249 size-fusion-400\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-400x400.webp\" alt=\"\u0647\u0627\u062a\u0641\u064a\u0644\u062f-\u0633\u0643\u0648\u0627\u062a\" width=\"400\" height=\"400\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-66x66.webp 66w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-150x150.webp 150w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-200x200.webp 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-300x300.webp 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-400x400.webp 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-600x600.webp 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-768x768.webp 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat-800x800.webp 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Hatfield-Squat.webp 1024w\" sizes=\"(max-width: 400px) 100vw, 400px\" \/><\/p>\n<p>\u064a\u0648\u0641\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0647\u0627\u062a\u0641\u064a\u0644\u062f \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u0639\u0632\u0644 \u0627\u0644\u0631\u0628\u0627\u0639\u064a.<\/p>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643:<\/strong><\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645\u064a \u0642\u0636\u064a\u0628 \u0627\u0644\u062d\u062f\u064a\u062f \u0623\u0648 \u0642\u0636\u064a\u0628 \u0627\u0644\u0623\u0645\u0627\u0646 \u0639\u0644\u0649 \u0633\u0637\u062d \u062b\u0627\u0628\u062a.<\/p>\n<p>\u0623\u0628\u0642\u0650 \u062c\u0630\u0639\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/p>\n<p>\u0644\u0644\u0648\u0642\u0648\u0641\u060c \u0627\u062f\u0641\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/span><\/h2>\n<p><strong><span style=\"color: #99cc00;\">1)<\/span> \u0645\u0627 \u0647\u064a \u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642\u0629 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629\u061f<\/strong><\/p>\n<p>\u062a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u0646\u062b \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062d\u062f\u064a\u062f \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u0631\u0633 \u0627\u0644\u062c\u0631\u0633 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0628\u062f\u0627\u0626\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642\u0629 \u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630. \u0648\u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0648\u0641\u0631 \u0645\u0631\u0648\u0646\u0629 \u0623\u0643\u0628\u0631 \u0645\u0639 \u0639\u0632\u0644 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u0648\u0625\u0634\u0631\u0627\u0643\u0647\u0627 \u0628\u0643\u0641\u0627\u0621\u0629.<\/p>\n<p><strong><span style=\"color: #99cc00;\">2)<\/span> \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642\u0629\u061f<\/strong><\/p>\n<p>\u0628\u0627\u0644\u0641\u0639\u0644! \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0636\u0629 \u0639\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0645\u0633\u062f\u0633. \u0641\u0647\u064a \u062a\u0648\u0641\u0631 \u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u062e\u0627\u0635\u0629.<\/p>\n<p><strong><span style=\"color: #99cc00;\">3)<\/span> \u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0628\u062f\u0627\u0626\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642\u0629 \u0647\u0630\u0647\u061f<\/strong><\/p>\n<p>\u0628\u0627\u0644\u0637\u0628\u0639. \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u062f\u0627\u0626\u0644\u060c \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0628\u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0642\u062f\u062d\u064a\u0629\u060c \u0648\u0647\u064a \u0633\u0647\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0633\u0648\u0649 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a. \u0642\u0628\u0644 \u0627\u0644\u0632\u064a\u0627\u062f\u0629\u060c \u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0635\u063a\u064a\u0631\u0629 \u0623\u0648 \u0628\u062f\u0627\u0626\u0644 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644.<\/p>\n<p><strong><span style=\"color: #99cc00;\">4)<\/span> \u0647\u0644 \u062a\u0633\u062a\u0647\u062f\u0641 \u0628\u062f\u0627\u0626\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0631\u0642\u0629 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/strong><\/p>\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0641\u0625\u0646 \u063a\u0627\u0644\u0628\u064a\u0629 \u0628\u062f\u0627\u0626\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u062a\u0633\u062a\u0647\u062f\u0641 \u0646\u0641\u0633 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0645\u062b\u0644 \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\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630. \u0648\u064a\u0645\u0643\u0646 \u062a\u0643\u0631\u0627\u0631 \u0646\u0645\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0627\u062e\u062a\u0631\u0627\u0642 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f \u0627\u0644\u0623\u0645\u0627\u0646.<\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629<\/span><\/h2>\n<p>\u0644\u064a\u0633 \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u062e\u062a\u064a\u0627\u0631 \u0628\u062f\u064a\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0644\u0645\u062a\u0637\u0644\u0628\u0627\u062a\u0643 \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627. \u0647\u0630\u0647 <a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%a2%d9%84%d8%a9-%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d8%a7%d9%84%d9%83%d9%84-%d9%81%d9%8a-%d9%88%d8%a7%d8%ad%d8%af-%d9%84%d9%84%d9%85%d9%86%d8%b2%d9%84\/\"><strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/strong><\/a> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u0631\u0627\u0626\u0639\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u062a\u0641\u0636\u064a\u0644\u0643 \u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0648\u0632\u0646 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0628\u0627\u0644\u0628\u0627\u0631 \u0623\u0648 \u062d\u0631\u0643\u0627\u062a \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0628\u0627\u0644\u0645\u0633\u062f\u0633. \u0644\u062a\u0637\u0648\u064a\u0631 \u0633\u0627\u0642\u064a\u0646 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0641\u0627\u0626\u062f\u0629\u060c \u062a\u062e\u0644\u064e\u0651 \u0639\u0646 \u0627\u0644\u0622\u0644\u0629 \u0648\u0627\u0639\u062a\u0645\u062f \u0647\u0630\u0647 \u0627\u0644\u0628\u062f\u0627\u0626\u0644.<\/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":9234,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[161],"tags":[],"class_list":["post-9221","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>Top 13 Hack Squat Alternatives for Building Powerful Legs<\/title>\n<meta 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