{"id":9328,"date":"2024-12-12T15:30:28","date_gmt":"2024-12-12T15:30:28","guid":{"rendered":"https:\/\/www.hsefitness.com\/?p=9328"},"modified":"2024-12-12T15:30:28","modified_gmt":"2024-12-12T15:30:28","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\u0625\u062a\u0642\u0627\u0646 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646: \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\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;\">\u0625\u062a\u0642\u0627\u0646 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646: \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0625\u0646 <\/span><span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"http:\/\/www.hsefitness.com\/ar\/\">\u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/a><\/span><span style=\"font-weight: 400;\"> \u0647\u0648 \u0623\u062d\u062f \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0642\u0648\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0643\u0641\u0627\u0621\u0629 \u0641\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u0627\u0632 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0633\u0627\u0642\u064a\u0643 \u0648\u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062a\u0642\u062f\u064a\u0645 \u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644 \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u062e\u0628\u0631\u062a\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u0625\u0646 <\/span><a href=\"https:\/\/www.sportedu.org.ua\/index.php\/PES\/article\/view\/1894\">\u0639\u062f\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/a><span style=\"font-weight: 400;\">\u0633\u064a\u062a\u0645 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0646\u0645\u0648\u0630\u062c\u064a\u0629 \u0648\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0622\u0645\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629.\u00a0<\/span><\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0645\u0627 \u0647\u0648 \u062c\u0647\u0627\u0632 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u061f<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u0630\u064a <\/span><a href=\"https:\/\/pdfs.semanticscholar.org\/bb6b\/383e93c358d832e255c963cfc1d39c0a0cb0.pdf\"><span style=\"font-weight: 400;\">\u064a\u0631\u0643\u0632 \u0641\u064a \u0627\u0644\u063a\u0627\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/span><\/a><span style=\"font-weight: 400;\">. \u062a\u0642\u0648\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0633\u0627\u0642\u064a\u0643 \u0644\u062f\u0641\u0639 \u0645\u0646\u0635\u0629 \u0645\u062b\u0642\u0644\u0629 \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u062f\u0627\u062a \u0645\u062a\u062e\u0635\u0635\u0629. \u0648\u0647\u064a \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f \u062e\u0627\u0635\u0629\u064b \u0644\u0639\u0632\u0644 <\/span>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629<\/p>\n<h2><span style=\"font-size: 18pt; color: #99cc00;\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629:<\/b><span style=\"font-weight: 400;\"> \u064a\u0646\u0645\u064a \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\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0642\u0648\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645:<\/b><span style=\"font-weight: 400;\">\u00a0 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0645\u0634\u062a\u0631\u0643: <\/b><span style=\"font-weight: 400;\">\u0648\u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629\u060c \u0641\u0625\u0646 \u062f\u0639\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u064a\u0648\u0641\u0631 \u062d\u0631\u0643\u0629 \u0645\u0636\u0628\u0648\u0637\u0629 \u0648\u0623\u0642\u0644 \u0625\u0631\u0647\u0627\u0642\u0627\u064b \u0644\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0639\u062f\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a:<\/b><span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \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 \u0628\u0641\u0636\u0644 \u0623\u0648\u0632\u0627\u0646\u0647\u0627 \u0648\u0645\u0648\u0627\u0642\u0639\u0647\u0627 \u0627\u0644\u0645\u062a\u062d\u0631\u0643\u0629.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645 \u062a\u0645\u0631\u064a\u0646\u0647\u0627<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9335 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked-600x574.png\" alt=\"\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646-\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629-\u0627\u0644\u0639\u0636\u0644\u0627\u062a-\u0627\u0644\u0645\u0636\u063a\u0648\u0637\u0629\" width=\"600\" height=\"574\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked-200x191.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked-300x287.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked-400x383.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked-600x574.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked-768x735.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Legpress-Main-Muscles-Worked.png 780w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629: <\/b><span style=\"font-weight: 400;\">\u062a\u0633\u0645\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062a\u064a \u062a\u0645\u062f \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629:<\/b><span style=\"font-weight: 400;\"> \u062a\u064f\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0641\u064a \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629: <\/b><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u062d\u062f\u0648\u062b \u062a\u0645\u062f\u062f \u0627\u0644\u0648\u0631\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 <\/span>\u0639\u0642\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a<span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0639\u062c\u0648\u0644:<\/b><span style=\"font-weight: 400;\"> \u064a\u0639\u0645\u0644 \u0627\u0644\u062f\u0641\u0639 \u0628\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/span><\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0623\u0646\u0648\u0627\u0639 \u0645\u0643\u0627\u0628\u0633 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0648\u0641\u0631 \u0646\u0648\u0639\u0627\u0646 \u0631\u0626\u064a\u0633\u064a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0645\u0627 \u064a\u0644\u064a <\/span>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<span style=\"font-weight: 400;\">\u0644\u0643\u0644 \u0645\u0646\u0647\u0627 \u0645\u0632\u0627\u064a\u0627 \u062e\u0627\u0635\u0629 \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u0645\u064a\u0632\u0629:<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">1) \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0623\u0641\u0642\u064a \u0644\u0644\u0633\u0627\u0642<\/span><\/h3>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9331 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-600x278.png\" alt=\"\u0636\u063a\u0637 \u0623\u0641\u0642\u064a-\u0633\u0627\u0642-\u0633\u0627\u0642-\u0636\u063a\u0637\" width=\"600\" height=\"278\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-200x93.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-300x139.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-400x185.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-600x278.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-768x356.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press-800x371.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Horizontal-Leg-Press.png 936w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0627\u0644\u062c\u0647\u0627\u0632\u060c \u064a\u062a\u0645 \u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u0635\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0642\u064a \u0648\u0645\u0633\u062a\u0642\u064a\u0645. \u0648\u0647\u064a \u0633\u0647\u0644\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0643\u062b\u064a\u0631\u0627\u064b \u0645\u0627 \u062a\u0648\u062c\u062f \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0648\u0644\u0623\u0646\u0647\u0627 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0638\u0647\u0631\u060c \u0641\u0625\u0646 <\/span><a href=\"https:\/\/www.hsefitness.com\/ar\/%d8%a7%d9%84%d9%85%d9%86%d8%aa%d8%ac%d8%a7%d8%aa\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%82%d9%88%d8%a9\/\"><span style=\"color: #ff0000;\">\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0623\u0641\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/span><\/a><span style=\"font-weight: 400;\"> \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0641\u0648\u0646 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/span><\/p>\n<h4><span style=\"font-size: 12pt;\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0646\u0638\u0631\u0627\u064b \u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629\u060c \u0641\u0647\u064a \u0633\u0647\u0644\u0629 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0623\u0648 \u0623\u064a \u0634\u062e\u0635 \u064a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0633\u062a\u062e\u062f\u0645 \u0646\u0637\u0627\u0642 \u0645\u062d\u062f\u0648\u062f \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0644\u062a\u0631\u0643\u064a\u0632 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0629 \u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: 14pt;\">2) \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u0645\u0627\u0626\u0644\u0629<\/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-9333 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-600x254.png\" alt=\"\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u0627\u0626\u0644 \u0627\u0644\u0645\u0627\u0626\u0644\" width=\"600\" height=\"254\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-200x85.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-300x127.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-400x169.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-600x254.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-768x325.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-800x339.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press-940x400.png 940w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Incline-Leg-Press.png 996w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062d\u062a\u0648\u064a \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u0645\u0627\u0626\u0644 \u0639\u0644\u0649 \u0645\u0646\u0635\u0629 \u0645\u0631\u0641\u0648\u0639\u0629 \u0644\u0623\u0639\u0644\u0649. \u0648\u064a\u0632\u062f\u0627\u062f \u0627\u0644\u062a\u062d\u062f\u064a \u0639\u0646\u062f \u062f\u0641\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0634\u0643\u0644 \u0645\u0627\u0626\u0644. \u0648\u0646\u0638\u0631\u0627\u064b \u0644\u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u062a\u0647 \u0627\u0644\u0623\u0643\u0628\u0631\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639\u060c \u0627\u0644\u0630\u064a \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u064a\u0648\u062c\u062f \u0641\u064a \u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0646\u062e\u0628\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u0648\u0641\u0631 \u062a\u0646\u0634\u064a\u0637\u0627\u064b \u0623\u0641\u0636\u0644 \u0644\u0639\u0636\u0644\u0627\u062a <\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2008\/07000\/analysis_of_muscle_activation_during_different_leg.5.aspx\">\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/a><\/p>\n<h4><span style=\"font-size: 12pt;\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f:<\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u064f\u0634\u063a\u0651\u0644 \u0646\u0637\u0627\u0642 \u062d\u0631\u0643\u0629 \u0623\u0643\u0628\u0631 \u0645\u0642\u0627\u0631\u0646\u0629\u064b \u0628\u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0627\u0644\u0623\u0641\u0642\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0623\u0643\u0628\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u064a\u064f\u0641\u0636\u0644\u0647\u0627 \u0627\u0644\u0631\u0627\u0641\u0639\u0648\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u0648\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0647\u062f\u0641\u0648\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649<\/span> \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li>\n<\/ul>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d<\/span><\/h2>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9332 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-600x434.png\" alt=\"\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0645\u0639 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\" width=\"600\" height=\"434\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-200x145.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-300x217.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-400x290.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-600x434.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-768x556.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form-800x579.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/How-to-Do-a-Leg-Press-with-Proper-Form.png 862w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h3><span style=\"font-size: 14pt;\">\u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0625\u0631\u0634\u0627\u062f\u064a \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629<\/span><\/h3>\n<p><b>\u0627\u0644\u0625\u0639\u062f\u0627\u062f: <\/b><span style=\"font-weight: 400;\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629 \u0645\u0639 \u0648\u0636\u0639 \u0638\u0647\u0631\u0643 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0645\u0633\u0646\u062f \u0627\u0644\u0638\u0647\u0631. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \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.<\/span><\/p>\n<p><b>\u0645\u0648\u0642\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629:<\/b><span style=\"font-weight: 400;\"> \u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0646 \u062e\u0644\u0627\u0644 \u0636\u0628\u0637 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629. \u0648\u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u062b\u0628\u0627\u062a\u060c \u0623\u0645\u0633\u0643 \u0628\u0627\u0644\u0645\u0642\u0627\u0628\u0636 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629.<\/span><\/p>\n<p><b>\u0627\u0644\u062a\u0646\u0641\u064a\u0630:<\/b><span style=\"font-weight: 400;\"> \u0645\u062f\u0651 \u0633\u0627\u0642\u064a\u0643 \u0644\u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u0635\u0629 \u0628\u0639\u064a\u062f\u0627\u064b. \u062a\u062c\u0646\u0628\u064a \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u062d\u0631\u0643\u0627\u062a\u0643.<\/span><\/p>\n<p><b>\u0627\u0644\u0639\u0648\u062f\u0629:<\/b><span style=\"font-weight: 400;\"> \u062f\u0648\u0646 \u062a\u0631\u0643 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062a\u0633\u062a\u0642\u0631\u060c \u0627\u062b\u0646\u0650 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0645\u0646\u0635\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639\u0647\u0627 \u0627\u0644\u0623\u0648\u0644\u064a.<\/span><\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-9336 size-fusion-600\" src=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-600x357.png\" alt=\"\u0645\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0621\" width=\"600\" height=\"357\" srcset=\"https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-200x119.png 200w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-300x178.png 300w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-400x238.png 400w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-600x357.png 600w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-768x457.png 768w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position-800x476.png 800w, https:\/\/www.hsefitness.com\/wp-content\/uploads\/2024\/12\/Starting-Position.png 878w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u062b\u0644\u0627\u062b\u0629 \u0623\u0647\u062f\u0627\u0641 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629:<\/span><\/p>\n<table style=\"border-collapse: collapse; width: 72.5594%; height: 71px;\">\n<tbody>\n<tr style=\"height: 24px;\">\n<td style=\"width: 25%; height: 24px; text-align: center;\"><b>\u0627\u0644\u063a\u0631\u0636<\/b><\/td>\n<td style=\"width: 24.978%; height: 24px; text-align: center;\"><b>\u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/b><\/td>\n<td style=\"width: 25%; height: 24px; text-align: center;\"><b>\u0627\u0644\u0623\u0637\u0642\u0645<\/b><\/td>\n<td style=\"width: 25%; height: 24px; text-align: center;\"><b>\u0648\u0642\u062a \u0627\u0644\u0631\u0627\u062d\u0629<\/b><\/td>\n<\/tr>\n<tr style=\"height: 24px;\">\n<td style=\"width: 25%; height: 24px; text-align: center;\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629<\/td>\n<td style=\"width: 24.978%; text-align: center;\">6-8<\/td>\n<td style=\"width: 25%; text-align: center;\">4-5<\/td>\n<td style=\"width: 25%; text-align: center;\">90 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n<tr>\n<td style=\"width: 25%; text-align: center;\">\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a<\/td>\n<td style=\"width: 24.978%; text-align: center;\">15-20<\/td>\n<td style=\"width: 25%; text-align: center;\">3-4<\/td>\n<td style=\"width: 25%; text-align: center;\">45 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 style=\"text-align: left;\"><span style=\"color: #99cc00; font-size: 18pt;\">\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u062f \u064a\u0624\u062f\u064a \u0642\u0641\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0625\u0644\u0649 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">\u0631\u0641\u0639 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0633\u0645\u062d\u062a \u0644\u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0628\u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0639\u0646 \u0627\u0644\u0645\u0642\u0639\u062f\u060c \u0641\u0642\u062f \u062a\u0646\u062e\u0641\u0636 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648<\/span> \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">\u0648\u0636\u0639 \u0627\u0644\u0642\u062f\u0645 \u063a\u064a\u0631 \u0627\u0644\u062f\u0642\u064a\u0642<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 \u062c\u062f\u0627\u064b \u0623\u0648 \u0645\u0646\u062e\u0641\u0636\u0629 \u062c\u062f\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629\u060c \u0641\u0633\u062a\u062a\u0639\u0631\u0636 \u0631\u0643\u0628\u062a\u064a\u0643 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u0645\u0645\u0627 \u064a\u0635\u0631\u0641 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0639\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">\u0627\u0644\u0645\u0627\u0643\u064a\u0646\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u062d\u0645\u064a\u0644\u0647\u0627 \u0641\u0648\u0642 \u0637\u0627\u0642\u062a\u0647\u0627 \u0642\u0641\u0644 \u0627\u0644\u0631\u0643\u0628\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u0639\u0646 \u0627\u0644\u062d\u062f \u0625\u0644\u0649 \u0625\u0636\u0639\u0627\u0641 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">\u062a\u0642\u0644\u064a\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u062e\u0641\u0636 \u0627\u0644\u0645\u0646\u0635\u0629 \u063a\u064a\u0631 \u0627\u0644\u0643\u0627\u0641\u064a \u0625\u0644\u0649 \u062a\u0642\u064a\u064a\u062f \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/span><\/p>\n<h2><span style=\"color: #99cc00; font-size: 18pt;\">\u0643\u064a\u0641\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0623\u0645\u0627\u0646 \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/span><\/h2>\n<p><b>\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0623\u0648\u0644\u0627\u064b:<\/b><span style=\"font-weight: 400;\"> \u0648\u0644\u0625\u062d\u0645\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0623\u0648 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/span><\/p>\n<p><b>\u0627\u0628\u062f\u0623 \u0627\u0644\u0625\u0636\u0627\u0621\u0629:<\/b><span style=\"font-weight: 400;\"> \u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0642\u0648\u062a\u0643\u060c \u064a\u0632\u062f\u0627\u062f \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b.<\/span><\/p>\n<p><b>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d: <\/b><span style=\"font-weight: 400;\">\u0644\u0636\u0645\u0627\u0646 <\/span><a href=\"https:\/\/www.researchgate.net\/profile\/Hans-Berg-2\/publication\/12621737_Quadriceps_EMGforce_relationship_in_knee_extension_and_leg_press\/links\/5a81fe250f7e9bda869f4de2\/Quadriceps-EMG-force-relationship-in-knee-extension-and-leg-press.pdf\"><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629<\/span><\/a><span style=\"font-weight: 400;\">\u0627\u062a\u0628\u0639 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0645\u0641\u0635\u0644\u0629.<\/span><\/p>\n<p><b>\u0627\u0646\u062a\u0628\u0647 \u0625\u0644\u0649 \u062a\u0646\u0641\u0633\u0643:<\/b><span style=\"font-weight: 400;\"> \u062e\u0630 \u0646\u0641\u0633\u0627\u064b \u0639\u0646\u062f \u062f\u0641\u0639 \u0627\u0644\u0645\u0646\u0635\u0629 \u0648\u0634\u0647\u064a\u0642\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/span><\/p>\n<p><b>\u0627\u0646\u062a\u0628\u0647 \u0644\u062c\u0633\u0645\u0643:<\/b><span style=\"font-weight: 400;\"> \u062a\u0648\u0642\u0641\u064a \u0641\u0648\u0631\u0627\u064b \u0625\u0630\u0627 \u0634\u0639\u0631\u062a\u0650 \u0628\u0623\u0644\u0645 \u0623\u0648 \u0627\u0646\u0632\u0639\u0627\u062c.<\/span><\/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><span style=\"font-weight: 400;\">\u0625\u0646 <\/span>\u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<span style=\"font-weight: 400;\"> \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0644\u0628\u0646\u0627\u0621 \u062c\u0633\u0645 \u0633\u0641\u0644\u064a \u0642\u0648\u064a \u0648\u0645\u062a\u0646\u0627\u0633\u0642 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f. \u0648\u0628\u0641\u0636\u0644 \u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0623\u0628\u0636 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u060c \u0641\u0625\u0646\u0647 \u064a\u0648\u0641\u0631 \u062a\u0646\u0648\u0639\u064b\u0627 \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. \u0625\u0646 \u0641\u0647\u0645 \u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0648\u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0629 \u0645\u0646\u0638\u0645\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f. \u064a\u0645\u0643\u0646\u0643 \u0636\u0645\u0627\u0646 \u0627\u0644\u0643\u0641\u0627\u0621\u0629 \u0648\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629 \u0645\u062b\u0644 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0622\u0644\u0629. \u064a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0625\u0636\u0627\u0641\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0623\u064a \u0646\u0638\u0627\u0645\u060c \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0623\u0647\u062f\u0627\u0641\u0643 \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u063a\u064a\u0645, <\/span>\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629<b>,<\/b><span style=\"font-weight: 400;\"> \u0623\u0648 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0627\u0633\u062a\u0641\u062f \u0645\u0646\u0647 \u062c\u064a\u062f\u0627\u064b \u0648\u062d\u0633\u0651\u0646 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/span><\/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<ol>\n<li>\n<h3><span style=\"font-size: 14pt;\"> \u0645\u0627 \u0647\u0648 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u062c\u0628 \u0623\u0646 \u0623\u0628\u062f\u0623 \u0628\u0647 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u061f<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0627\u062e\u062a\u0631 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0630\u064a \u064a\u064f\u0645\u0643\u0651\u0646\u0643 \u0645\u0646 \u0625\u0643\u0645\u0627\u0644 12-15 \u0645\u0631\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644 \u062c\u064a\u062f. \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0643\u0644\u0645\u0627 \u0632\u0627\u062f\u062a \u0642\u0648\u062a\u0643.<\/span><\/p>\n<ol start=\"2\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0644 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u062d\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061f<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062a\u064f\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u062f\u064a\u0644\u0627\u064b \u0631\u0627\u0626\u0639\u0627\u064b \u0644\u0643\u0646\u0647\u0627 \u0644\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u0646\u0641\u0633\u0647\u0627 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u064a\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621. \u0627\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0627\u062b\u0646\u064a\u0646 \u0644\u062e\u0644\u0642 \u0631\u0648\u062a\u064a\u0646 \u0631\u064a\u0627\u0636\u064a \u0645\u062a\u0643\u0627\u0645\u0644.<\/span><\/p>\n<ol start=\"3\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0624\u062f\u064a \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646\u061f<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u062d\u0627\u0648\u0644 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0645\u0646 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0645\u0639 \u0623\u062e\u0630 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 48 \u0633\u0627\u0639\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u0644\u0633\u0645\u0627\u062d \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/span><\/p>\n<ol start=\"4\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> \u0647\u0644 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0622\u0645\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0646\u0639\u0645\u060c \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646. \u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u0635\u063a\u064a\u0631\u0629 \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u0634\u0643\u0644.<\/span><\/p>\n<ol start=\"5\">\n<li>\n<h3><span style=\"font-size: 14pt;\"> \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0636\u0628\u0637 \u062a\u0645\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u061f<\/span><\/h3>\n<\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0636\u0639\u064a \u0642\u062f\u0645\u064a\u0643 \u0623\u0639\u0644\u0649 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0644\u062a\u0633\u0644\u064a\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/span><\/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 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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 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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 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\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":9334,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[161],"tags":[],"class_list":["post-9328","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>Mastering the Leg Press: Form, Benefits, and Common Mistakes<\/title>\n<meta name=\"description\" content=\"Use this comprehensive guidance to become an expert leg press performer! 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