{"id":49092,"date":"2026-04-14T11:46:09","date_gmt":"2026-04-14T07:46:09","guid":{"rendered":"https:\/\/blog.sssports.com\/?p=49092"},"modified":"2026-04-14T11:46:11","modified_gmt":"2026-04-14T07:46:11","slug":"%d9%83%d9%8a%d9%81-%d8%aa%d8%ad%d8%a7%d9%81%d8%b8-%d8%b9%d9%84%d9%89-%d8%ad%d9%85%d8%a7%d8%b3%d9%83-%d9%84%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84","status":"publish","type":"post","link":"https:\/\/blog.sssports.com\/ar\/%d9%83%d9%8a%d9%81-%d8%aa%d8%ad%d8%a7%d9%81%d8%b8-%d8%b9%d9%84%d9%89-%d8%ad%d9%85%d8%a7%d8%b3%d9%83-%d9%84%d9%84%d8%aa%d9%85%d8%b1%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062d\u0645\u0627\u0633\u0643 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644"},"content":{"rendered":"\n<p>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0641\u0632 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0645\u0631\u064b\u0627 \u0633\u0647\u0644\u064b\u0627. \u0628\u064a\u0646 \u062c\u062f\u0627\u0648\u0644\u0643 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629\u060c \u0648\u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0627\u0632 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0647\u0627\u062a\u0641 \u0627\u0644\u0645\u062a\u062d\u0631\u0643\u060c \u0648\u0631\u0627\u062d\u0629 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0645\u0633\u0627\u062d\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 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\u0645\u0636\u0649. \u0625\u0646 \u0625\u0646\u0634\u0627\u0621 \u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0636\u062d\u060c \u0648\u062a\u062d\u062f\u064a\u062f \u0623\u0647\u062f\u0627\u0641 \u0635\u063a\u064a\u0631\u0629\u060c \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647\u0627 \u0641\u0639\u0644\u064b\u0627\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u064a\u0648\u0645\u064b\u0627 \u0628\u0639\u062f \u064a\u0648\u0645. \u062d\u062a\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631 \u0645\u062b\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644\u060c \u0648\u064a\u062d\u0641\u0651\u0632 \u0625\u0641\u0631\u0627\u0632 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0633\u0639\u0627\u062f\u0629 \u2013 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"750\" height=\"420\" src=\"https:\/\/blog.sssports.com\/wp-content\/uploads\/2020\/04\/STAY-MOTIVATED-750X420.jpg\" alt=\"Workout At Home\" class=\"wp-image-49071\"\/><\/figure><\/div>\n\n\n<p><br><\/p>\n\n\n\n<p>\u0625\u0644\u064a\u0643 7 \u0637\u0631\u0642 \u0644\u062a\u062d\u0641\u064a\u0632\u0643 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li> <strong>\u0627\u062c\u0639\u0644 \u062a\u0645\u0631\u064a\u0646\u0643 \u0642\u0635\u064a\u0631\u064b\u0627<\/strong> \u2013 \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0634\u0639\u0631 \u0641\u064a\u0647\u0627 \u0628\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0637\u0648\u064a\u0644\u0629\u060c \u062a\u0645\u0631\u0646 \u0644\u0645\u062f\u0629 20-30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0648\u0636\u064b\u0627 \u0639\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0637\u0648\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631. \u0627\u062e\u062a\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0635\u064a\u0631\u0629 \u062a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u064b\u0627 \u0645\u062a\u0648\u0633\u0637\u064b\u0627 \u0623\u0648 \u0634\u062f\u064a\u062f\u064b\u0627\u060c \u0623\u0648 \u0645\u0627\u0631\u0633 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<br> <br><\/li>\n\n\n\n<li> <strong>\u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0645\u062a\u0639<\/strong> \u2013 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062c\u062f\u064b\u0627 \u0623\u0646 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u062a\u0645\u0631\u064a\u0646\u0643. \u0633\u062a\u0644\u0627\u062d\u0638 \u0641\u0631\u0642\u064b\u0627 \u0634\u0627\u0633\u0639\u064b\u0627 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0626\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0633\u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0631 \u062a\u0645\u0631\u064a\u0646\u0643 \u0627\u0644\u0642\u0627\u062f\u0645.<br> <br><\/li>\n\n\n\n<li> <strong>\u062a\u0645\u0631\u0651\u0646 \u0645\u0639 \u0634\u0631\u064a\u0643<\/strong> \u2013 \u062c\u0631\u0651\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0623\u062d\u062f \u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0623\u0648 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0623\u0648 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0645\u0643\u0627\u0644\u0645\u0629 \u0641\u064a\u062f\u064a\u0648. \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u062d\u064a\u0646 \u062a\u062c\u062f \u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0645\u0646 \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0623\u0648 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621.<br> <br><\/li>\n\n\n\n<li> <strong>\u062e\u0635\u0635 \u0627\u0644\u0645\u0643\u0627\u0646 \u0648\u0627\u0644\u0632\u0645\u0627\u0646<\/strong> \u2013 \u062d\u062f\u062f \u0632\u0627\u0648\u064a\u0629 \u0641\u064a \u0628\u064a\u062a\u0643 \u0644\u0644\u062a\u0645\u0631\u064a\u0646. \u0633\u062a\u062a\u0630\u0643\u0631 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0648\u0644\u0646 \u062a\u062d\u062a\u0627\u062c \u0644\u062a\u063a\u064a\u064a\u0631 \u062f\u064a\u0643\u0648\u0631 \u0627\u0644\u0645\u0646\u0632\u0644 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629. \u062d\u062f\u062f \u0648\u0642\u062a\u064b\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0643\u064a \u0644\u0627 \u062a\u0636\u0639 \u0623\u0639\u0630\u0627\u0631\u064b\u0627.  <br> <br><\/li>\n\n\n\n<li><strong>\u0627\u0631\u062a\u062f\u064a \u0645\u0627 \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u2013 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0633\u062a\u0632\u064a\u062f \u0645\u0646 \u062d\u0645\u0627\u0633\u0643 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062c\u0631\u0651\u0628\u0646\u0627 \u0648\u0623\u0643\u062f\u0651\u0646\u0627 \u0635\u062d\u0629 \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0629. \u0641\u0625\u0646 \u0627\u0631\u062a\u062f\u064a\u062a \u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644\u0629\u060c \u0633\u062a\u062a\u0634\u062c\u0639 \u0639\u0644\u0649 \u0625\u0643\u0645\u0627\u0644 \u062a\u0645\u0631\u064a\u0646\u0643.<br> <br><\/li>\n\n\n\n<li> <strong>\u0644\u0627 \u062a\u0636\u0639 \u0627\u0644\u0623\u0639\u0630\u0627\u0631<\/strong> \u2013 \u062d\u062a\u0649 \u0641\u064a \u063a\u064a\u0627\u0628 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0627\u0644\u0645\u0633\u0627\u062d\u0627\u062a \u0627\u0644\u0648\u0627\u0633\u0639\u0629\u060c \u0645\u0627 \u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f\u064a\u062f\u0629 \u0628\u0623\u0634\u064a\u0627\u0621 \u0628\u0633\u064a\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0646\u0634\u0641\u0629 \u0623\u0648 \u0627\u0644\u062d\u0635\u064a\u0631\u0629. \u0644\u0627 \u062a\u0636\u0639 \u0644\u0646\u0641\u0633\u0643 \u0627\u0644\u0623\u0639\u0630\u0627\u0631 \u0648\u0627\u0633\u062a\u063a\u0644 \u0643\u0644 \u0645\u0627 \u064a\u062d\u064a\u0637\u0643.  <br> <br>  <\/li>\n\n\n\n<li> <strong>\u062a\u0633\u0648\u0642 \u0645\u0633\u062a\u0644\u0632\u0645\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f\u0629<\/strong> \u2013 \u0634\u0631\u0627\u0621 \u062d\u0630\u0627\u0621 \u0623\u0648 \u0645\u0644\u0627\u0628\u0633 \u0631\u064a\u0627\u0636\u064a\u0629 \u062c\u062f\u064a\u062f\u0629 \u0633\u064a\u0632\u064a\u062f \u0631\u063a\u0628\u062a\u0643 \u0628\u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0641\u064a \u062a\u0645\u0631\u064a\u0646\u0643. \u0627\u0631\u062a\u062f\u0627\u0624\u0643 \u0644\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0623\u0646\u064a\u0642\u0629 \u0633\u064a\u0632\u064a\u062f\u0643 \u0646\u0634\u0627\u0637\u064b\u0627. <\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong><a aria-label=\" (opens in a new tab)\" href=\"https:\/\/ar-sa.sssports.com\/mens\/equipment\" target=\"_blank\" rel=\"nofollow\" noopener\">\u062a\u0633\u0648\u0642 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a><\/strong><\/h3>\n\n\n\n<h3 class=\"wp-block-heading has-text-align-center\"><strong><a rel=\"nofollow\" noopener\" aria-label=\" (opens in a new tab)\" href=\"https:\/\/ar-sa.sssports.com\/sports\/training\" target=\"_blank\">\u062a\u0633\u0648\u0642 \u0645\u0633\u062a\u0644\u0632\u0645\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a><\/strong><\/h3>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0641\u0632 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0645\u0631\u064b\u0627 \u0633\u0647\u0644\u064b\u0627. \u0628\u064a\u0646 \u062c\u062f\u0627\u0648\u0644\u0643 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629\u060c \u0648\u0645\u0634\u0627\u0647\u062f\u0629&#8230;<\/p>\n","protected":false},"author":135,"featured_media":49066,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1955],"tags":[1961,1973,1493],"class_list":["post-49092","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-1955","tag-1961","tag-1973","tag-1493"],"_links":{"self":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts\/49092"}],"collection":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/users\/135"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/comments?post=49092"}],"version-history":[{"count":16,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts\/49092\/revisions"}],"predecessor-version":[{"id":61351,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/posts\/49092\/revisions\/61351"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/media\/49066"}],"wp:attachment":[{"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/media?parent=49092"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/categories?post=49092"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.sssports.com\/ar\/wp-json\/wp\/v2\/tags?post=49092"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}