{"id":94,"date":"2022-12-29T23:39:00","date_gmt":"2022-12-29T20:39:00","guid":{"rendered":"http:\/\/banatgym.com\/?p=94"},"modified":"2022-12-29T23:39:00","modified_gmt":"2022-12-29T20:39:00","slug":"%d8%a5%d9%84%d9%8a%d9%83%d9%90-%d8%a8%d8%b9%d8%b6-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a2%d9%84%d8%a7%d9%85-%d8%a7%d9%84%d8%b1%d9%83","status":"publish","type":"post","link":"https:\/\/banatgym.com\/blog\/exercices\/94\/","title":{"rendered":"\u0625\u0644\u064a\u0643\u0650 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648 \u062a\u0642\u0648\u064a\u062a\u0647\u0627"},"content":{"rendered":"<p>\u0647\u0644 \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u0644\u0645 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629\u061f \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0646\u0639\u0645\u060c \u0641\u0647\u0644 \u062c\u0631\u0628\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0647\u0630\u0627 \u0627\u0644\u0623\u0644\u0645\u061f \u0641\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u062b\u0644 \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 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0648\u062f\u0639\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p>\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0626\u0647\u0627. \u0648\u0644\u0644\u062a\u0633\u0647\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u0627\u0631\u0626\u060c \u0633\u0646\u0648\u0636\u062d \u0623\u0633\u0645\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0639\u0631\u0628\u064a\u0629 \u0648\u0627\u0644\u0625\u0646\u062c\u0644\u064a\u0632\u064a\u0629 \u0648\u0633\u0646\u0631\u0641\u0642 \u0635\u0648\u0631 \u0644\u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u0648\u0636\u064a\u062d \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u064a\u0630.<\/p>\n<h3 dir=\"RTL\"><a id=\"1\" name=\"1\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 Squats<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0642\u0641 \u0648\u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u062d\u062c\u0645 \u0639\u0631\u0636 \u0643\u062a\u0641\u064a\u0643.<\/li>\n<li dir=\"rtl\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0638\u0647\u0631\u0643.<\/li>\n<li dir=\"rtl\">\u0627\u062c\u0644\u0633 \u0644\u0644\u062e\u0644\u0641 \u0648\u0644\u0644\u0623\u0633\u0641\u0644 \u0628\u0642\u062f\u0631 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/li>\n<li dir=\"rtl\">\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0648\u0642\u0641 \u0644\u0644\u062e\u0644\u0641.<\/li>\n<li dir=\"rtl\">\u0627\u0628\u062f\u0623 \u0628\u0631\u0628\u0639 \u0623\u0648 \u0646\u0635\u0641 \u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0642\u0645 \u0628\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0623\u0642\u0648\u0649.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0648\u0633\u062a\u0631\u0649 \u0646\u062a\u0627\u0626\u062c \u062a\u0639\u062c\u0628\u0643.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-95 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/gettyimages-463029223-squat-heroimages-opener-1518546495.jpg\" alt=\"\" width=\"650\" height=\"400\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/gettyimages-463029223-squat-heroimages-opener-1518546495.jpg 650w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/gettyimages-463029223-squat-heroimages-opener-1518546495-300x185.jpg 300w\" sizes=\"auto, (max-width: 650px) 100vw, 650px\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"2\" name=\"2\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0648\u0627\u0644\u0648\u0642\u0648\u0641 Sit to stand<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0627\u062c\u0644\u0633 \u0628\u0628\u0637\u0621 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/li>\n<li dir=\"rtl\">\u0627\u0646\u0647\u0636 \u0628\u0628\u0637\u0621 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/li>\n<li dir=\"rtl\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0643\u0631\u0633\u064a \u0645\u0631\u062a\u0641\u0639 \u0623\u0648 \u062a\u062d\u0631\u064a\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0647\u0644.<\/li>\n<li dir=\"rtl\">\u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0631\u0633\u064a\u0627\u064b \u0645\u0646\u062e\u0641\u0636\u0627\u064b\u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0645\u0646 \u062c\u0627\u0646\u0628\u064a\u0643\u060c \u0648\u062d\u0645\u0644 \u0623\u0648\u0632\u0627\u0646\u0627\u064b \u0628\u064a\u0646 \u064a\u062f\u064a\u0643 \u0623\u0648 \u0627\u0631\u0641\u0639 \u0648\u0627\u062c\u0644\u0633 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0641\u0642\u0637.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-96 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/1496614841.jpg\" alt=\"\" width=\"620\" height=\"349\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/1496614841.jpg 620w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/1496614841-300x169.jpg 300w\" sizes=\"auto, (max-width: 620px) 100vw, 620px\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"3\" name=\"3\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u0644\u064a\u0646\u062c\u0632 Lunges<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0642\u0641 \u0645\u0639 \u0627\u0644\u0645\u0628\u0627\u0639\u062f\u0629 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li dir=\"rtl\">\u0627\u062a\u062e\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li>\n<li dir=\"rtl\">\u0623\u0646\u0632\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0628\u0637\u0621\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0644\u0627 \u062a\u062a\u0628\u0639 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.<\/li>\n<li dir=\"rtl\">\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u0627\u064b.<\/li>\n<li dir=\"rtl\">\u00a0\u0627\u062f\u0641\u0639 \u0627\u0644\u0643\u0639\u0628 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0623\u0639\u0644\u0649 \u0644\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0628\u062f\u0621.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-97 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/Bodyweight-Lunge_AB_Blog.jpg\" alt=\"\" width=\"730\" height=\"485\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/Bodyweight-Lunge_AB_Blog.jpg 730w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/Bodyweight-Lunge_AB_Blog-300x199.jpg 300w\" sizes=\"auto, (max-width: 730px) 100vw, 730px\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"4\" name=\"4\"><\/a><span style=\"color: #ff00ff;\"><strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629 Straight leg lifts<\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0627\u062c\u0644\u0633 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0639\u0644\u0649 \u0643\u0631\u0633\u064a \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li dir=\"rtl\">\u0627\u0636\u063a\u0637 \u0639\u0636\u0644\u0627\u062a \u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0631\u0641\u0639 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0645\u062a\u062f \u0627\u0644\u0633\u0627\u0642 \u0623\u0645\u0627\u0645\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li dir=\"rtl\">\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629.<\/li>\n<li dir=\"rtl\">\u0623\u0646\u0632\u0644 \u0633\u0627\u0642\u0643 \u0628\u0628\u0637\u0621.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0633\u0631.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-98 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/3.-leg-lift-and-twist-420x420-1.webp\" alt=\"\" width=\"600\" height=\"600\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"5\" name=\"5\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062c\u0627\u0646\u0628\u064a Side leg lifts<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u0648\u0627\u062d\u062f \u0645\u0639 \u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0641\u0648\u0642 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n<li dir=\"rtl\">\u0627\u062b\u0646\u0650 \u0642\u062f\u0645\u0643 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0648\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0628\u0628\u0637\u0621\u060c \u0627\u062c\u0639\u0644\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u0642\u0648\u064a\u0629.<\/li>\n<li dir=\"rtl\">\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062a\u0642\u0631\u064a\u0628\u0627\u064b.<\/li>\n<li dir=\"rtl\">\u062a\u0648\u0642\u0641 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u0646\u0632\u0644 \u0642\u062f\u0645\u0643 \u0628\u0628\u0637\u0621 \u0644\u0623\u0633\u0641\u0644.<\/li>\n<li dir=\"rtl\">\u0628\u062f\u0651\u0644 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0648\u0633\u062a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-99 size-large\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/Fitness-woman-doing-yoga-with-leg-raised-1024x652.jpg\" alt=\"\" width=\"1024\" height=\"652\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/Fitness-woman-doing-yoga-with-leg-raised-1024x652.jpg 1024w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/Fitness-woman-doing-yoga-with-leg-raised-300x191.jpg 300w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/Fitness-woman-doing-yoga-with-leg-raised-768x489.jpg 768w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/Fitness-woman-doing-yoga-with-leg-raised.jpg 1500w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"6\" name=\"6\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0648\u0633 Shot-arc extensions<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637\u060c \u0623\u0648 \u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0648\u0633\u0627\u062f\u0629 \u062a\u062d\u062a \u0631\u0623\u0633\u0643.<\/li>\n<li dir=\"rtl\">\u0636\u0639 \u0643\u0631\u0629 \u0627\u0644\u0633\u0644\u0629 \u062a\u062d\u062a \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 \u0645\u062b\u0646\u064a\u0629 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li>\n<li dir=\"rtl\">\u0623\u0634\u0631\u0643 \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642\u064a\u0643 \u0648\u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0645\u062b\u0646\u064a\u0629 \u0628\u0628\u0637\u0621.<\/li>\n<li dir=\"rtl\">\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u0627\u064b\u060c \u062b\u0645 \u0623\u0639\u062f \u0627\u0644\u0633\u0627\u0642 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0648\u0633\u062a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-100 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/inner-range-quadriceps-strengthening.jpg\" alt=\"\" width=\"800\" height=\"747\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/inner-range-quadriceps-strengthening.jpg 800w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/inner-range-quadriceps-strengthening-300x280.jpg 300w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/inner-range-quadriceps-strengthening-768x717.jpg 768w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"7\" name=\"7\"><\/a><span style=\"color: #ff00ff;\"><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0645\u0646\u0628\u062b\u0642\u0629 \u0623\u0648 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a Step-ups<\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0623\u0645\u0633\u0643 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0638\u0647\u0631 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<li dir=\"rtl\">\u0623\u062e\u0637\u0648 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0623\u0648 \u0627\u0644\u062f\u0631\u062c \u0628\u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<li dir=\"rtl\">\u0636\u0639 \u0648\u0632\u0646\u0643 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0641\u0631\u062f \u0631\u062c\u0644\u0643.<\/li>\n<li dir=\"rtl\">\u00a0\u0627\u0635\u0639\u062f.<\/li>\n<li dir=\"rtl\">\u0627\u0636\u063a\u0637 \u0628\u0631\u0641\u0642 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629 \u0623\u0648 \u0627\u0644\u062f\u0631\u062c \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u062e\u0631\u0649<span dir=\"LTR\">.<\/span><\/li>\n<li dir=\"rtl\">\u0623\u0646\u0632\u0644 \u0627\u0644\u0638\u0647\u0631 \u0644\u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621.<\/li>\n<li dir=\"rtl\">\u0627\u062a\u0631\u0643 \u0642\u062f\u0645\u0643 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0639\u0644\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0646\u0642\u0631 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0635\u0629.<\/li>\n<li dir=\"rtl\">\u0623\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li dir=\"rtl\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0648\u0633\u062a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-101 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/istockphoto-1219004179-612x612-1.jpg\" alt=\"\" width=\"612\" height=\"416\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/istockphoto-1219004179-612x612-1.jpg 612w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/istockphoto-1219004179-612x612-1-300x204.jpg 300w\" sizes=\"auto, (max-width: 612px) 100vw, 612px\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"8\" name=\"8\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0631\u0628\u0644\u0629 \u0627\u0644\u0633\u0627\u0642 Calf raises<\/span><\/strong><\/span><\/h3>\n<ol dir=\"rtl\">\n<li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li>\n<li>\u0627\u0646\u0642\u0644 \u0648\u0632\u0646\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0643\u0639\u0628\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li>\u062a\u0648\u0642\u0641 \u0645\u0624\u0642\u062a\u0627\u064b \u0642\u0628\u0644 \u0627\u0644\u062e\u0641\u0636 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li>\n<li>\u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u0628\u0627\u0631 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0623\u0648 \u062d\u0645\u0644 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u0643\u0644 \u064a\u062f.<\/li>\n<li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u064a\u0627\u062d.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-102 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/calf-raise-workout.gif\" alt=\"\" width=\"329\" height=\"498\" \/><\/p>\n<h3 dir=\"RTL\"><a id=\"9\" name=\"9\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u064a\u062f \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 Hamstring curls<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0623\u0645\u0633\u0643 \u0638\u0647\u0631 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<li dir=\"rtl\">\u0627\u062b\u0646\u0650 \u0628\u0628\u0637\u0621 \u0643\u0644 \u200b\u200b\u0633\u0627\u0642 \u062e\u0644\u0641\u0643 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628\u060c \u0628\u062d\u064a\u062b \u062a\u0635\u0644 \u0643\u0639\u0628\u0643 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641 \u0646\u062d\u0648 \u0645\u0624\u062e\u0631\u062a\u0643 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646.<\/li>\n<li dir=\"rtl\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0641\u062e\u0630\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062a\u0648\u0627\u0632\u064a\u062a\u064a\u0646 \u0645\u0639 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636.<\/li>\n<li dir=\"rtl\">\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u062e\u0644\u0641\u0643 \u0645\u0628\u0627\u0634\u0631\u0629.<\/li>\n<li dir=\"rtl\"><span dir=\"RTL\">\u0644\u062c\u0639\u0644 \u062a\u0645\u0631\u064a\u0646 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0642\u0645 \u0628\u0648\u0636\u0639 \u0623\u0648\u0632\u0627\u0646 \u0641\u064a \u0627\u0644\u0643\u0627\u062d\u0644 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0645 \u0631\u0628\u0627\u0637 \u0645\u0642\u0627\u0648\u0645\u0629.<\/span><\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-103 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/sbe-1.jpg\" alt=\"\" width=\"615\" height=\"300\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/sbe-1.jpg 615w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/sbe-1-300x146.jpg 300w\" sizes=\"auto, (max-width: 615px) 100vw, 615px\" \/><\/p>\n<h3><a id=\"10\" name=\"10\"><\/a><span style=\"color: #ff00ff;\"><strong><span dir=\"RTL\">\u062a\u0645\u0631\u064a\u0646 \u062c\u0633\u0631 \u0627\u0644\u0648\u0631\u0643 Hip bridge<\/span><\/strong><\/span><\/h3>\n<ol>\n<li dir=\"rtl\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u0643\u0639\u0628\u064a\u0646 \u0645\u0633\u0637\u062d\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0639\u0644\u0649 \u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a \u0633\u062a \u0628\u0648\u0635\u0627\u062a \u0645\u0646 \u0645\u0624\u062e\u0631\u062a\u0643.<\/li>\n<li dir=\"rtl\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643 \u0648\u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<li dir=\"rtl\">\u062a\u062c\u0646\u0628 \u062a\u0642\u0648\u0633 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643\u060c \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643\u060c \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0623\u0636\u0644\u0627\u0639\u0643 \u0648\u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0643\u062a\u0641\u064a\u0643 \u0625\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/li>\n<li dir=\"rtl\">\u0627\u0633\u062a\u0645\u0631 \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646.<\/li>\n<li dir=\"rtl\">\u0627\u0646\u0632\u0644 \u0644\u0623\u0633\u0641\u0644 \u0628\u0628\u0637\u0621.<\/li>\n<li dir=\"rtl\">\u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629\u060c \u0627\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u0631\u062c\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0644\u0625\u0646\u0634\u0627\u0621 \u062c\u0633\u0631 \u0628\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629.<\/li>\n<\/ol>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-104 size-full\" src=\"http:\/\/banatgym.com\/wp-content\/uploads\/2022\/12\/BridgeExercise_en89b68f6ef19bc05ec25647ee1abe1021.jpg\" alt=\"\" width=\"1024\" height=\"684\" srcset=\"https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/BridgeExercise_en89b68f6ef19bc05ec25647ee1abe1021.jpg 1024w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/BridgeExercise_en89b68f6ef19bc05ec25647ee1abe1021-300x200.jpg 300w, https:\/\/banatgym.com\/blog\/wp-content\/uploads\/2022\/12\/BridgeExercise_en89b68f6ef19bc05ec25647ee1abe1021-768x513.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0641\u064a \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645\u060c \u0648\u0630\u0644\u0643 \u0648\u0641\u0642\u0627\u064b \u0644\u0645\u0624\u0633\u0633\u0629 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