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\u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0639\u0627\u0646\u064a \u0646\u062d\u0648 31% \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0636\u064a\u0642 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0641\u0642\u0627 \u0644\u0640”\u0633\u0627\u064a\u0646\u0633 \u0623\u0644\u064a\u0631\u062a”.<\/p>\n
\u0647\u0646\u0627 \u064a\u0628\u0631\u0632 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0643\u062d\u0644 \u0641\u0639\u0651\u0627\u0644 \u0648\u0633\u0631\u064a\u0639. \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0646\u062a\u0645\u064a \u0625\u0644\u0649 \u0641\u0626\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT)\u060c \u0627\u0644\u0630\u064a \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0641\u062a\u0631\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641 \u0648\u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0623\u0648 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062e\u0641\u064a\u0641.<\/p>\n
\u062a\u064f\u0638\u0647\u0631 \u0637\u0631\u0642 \u0645\u062b\u0644 “10-20-30” \u0623\u0648 “\u0641\u0627\u0631\u062a\u0644\u0643” \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u062f\u0645\u062c HIIT \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u064a\u0648\u0645\u064a.<\/p>\n
\u0641\u0641\u064a \u0627\u0644\u0623\u0648\u0644\u0649\u060c \u064a\u0631\u0643\u0636 \u0627\u0644\u0634\u062e\u0635 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u062e\u0641\u064a\u0641\u0629\u060c \u062b\u0645 20 \u062b\u0627\u0646\u064a\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0648\u064a\u064f\u0646\u0647\u064a \u0628\u064010 \u062b\u0648\u0627\u0646\u064d \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639.<\/p>\n
\u0623\u0645\u0627 “\u0641\u0627\u0631\u062a\u0644\u0643”\u060c \u0641\u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0631\u0646\u0629 \u062a\u064f\u062f\u0645\u062c \u062c\u0631\u064a\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0643\u0636.<\/p>\n
\u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0641\u064a \u0648\u0642\u062a \u0623\u0642\u0644\u060c \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062c\u0644\u0633\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0631\u0647\u0642\u0629.<\/p>\n
\u0648\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u062a\u0642\u0637\u0639 (HIIT) \u0641\u0648\u0627\u0626\u062f \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u062a\u0634\u0645\u0644 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u062a\u063a\u064a\u064a\u0631 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u062d\u064a\u062b \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0623\u0645\u0627\u0643\u0646 \u062a\u062e\u0632\u064a\u0646\u0647\u0627.<\/p>\n
\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0633\u0645\u0646\u0629 \u064a\u0645\u0646\u062d\u0647\u0645 \u062a\u062d\u0633\u0646\u064b\u0627 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0628\u0648\u062a\u064a\u0631\u0629 \u062b\u0627\u0628\u062a\u0629.<\/p>\n
\u0641\u0642\u062f \u0623\u0638\u0647\u0631 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0632\u064a\u0627\u062f\u0629 \u0645\u0644\u062d\u0648\u0638\u0629 \u0641\u064a \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u0642\u0635\u0649 \u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 (VO\u2082 max)\u060c \u0648\u0647\u0648 \u0645\u0642\u064a\u0627\u0633 \u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629.<\/p>\n
\u0648\u0641\u064a \u062a\u062c\u0631\u0628\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0639\u0644\u0649 \u0623\u0634\u062e\u0627\u0635 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u062c\u0631\u064a \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u062a\u0628\u064a\u0646 \u0623\u0646 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0645\u0639 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0623\u062f\u0649 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0623\u0643\u0628\u0631 \u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0648\u062d\u062f\u0647 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644.<\/p>\n
\u0648\u064a\u064f\u0639\u062f \u0645\u0642\u064a\u0627\u0633 \u0630\u0631\u0648\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645 (V\u0307O\u2082) \u0645\u0624\u0634\u0631\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0626\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u0639\u0643\u0633 \u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0628\u062f\u0646\u064a.<\/p>\n
\u0643\u0645\u0627 \u0623\u0646 \u0627\u0631\u062a\u0641\u0627\u0639 \u0647\u0630\u0627 \u0627\u0644\u0645\u0624\u0634\u0631 \u0645\u0631\u062a\u0628\u0637 \u0628\u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0648\u0641\u0627\u0629 \u0644\u0623\u064a \u0633\u0628\u0628.<\/p>\n","protected":false},"excerpt":{"rendered":"
\u0627\u0644\u062c\u0631\u064a \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0639\u062f\u064a\u062f\u0629\u060c \u0645\u0646 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629\u060c \u0625\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u064a\u0639\u0627\u0646\u064a \u0646\u062d\u0648 31% \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0642\u0644\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0636\u064a\u0642 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u0641\u0642\u0627 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…<\/p>\n","protected":false},"author":3,"featured_media":13593,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[9],"tags":[5600,5601,2726,88,4304],"class_list":["post-13592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-9","tag-5600","tag-5601","tag-2726","tag-88","tag-4304","lh_instant_articles-syndicate-yes"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/burgannews.com\/wp-content\/uploads\/2025\/09\/%D8%A7%D9%84%D8%AC%D8%B1%D9%8A-%D8%A3%D8%B1%D8%B4%D9%8A%D9%81%D9%8A%D8%A9-.png?fit=900%2C530&ssl=1","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p901LZ-3xe","jetpack-related-posts":[{"id":6366,"url":"https:\/\/burgannews.com\/?p=6366","url_meta":{"origin":13592,"position":0},"title":"\u0627\u0644\u062c\u0631\u064a 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