{"id":12205,"date":"2026-01-07T21:00:13","date_gmt":"2026-01-07T17:30:13","guid":{"rendered":"https:\/\/www.irangan.com\/mag\/?p=12205"},"modified":"2026-01-06T01:10:09","modified_gmt":"2026-01-05T21:40:09","slug":"what-is-bodyweight","status":"publish","type":"post","link":"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/","title":{"rendered":"\u0648\u0631\u0632\u0634 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u0645\u0639\u0631\u0641\u06cc \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u062e\u0627\u0646\u0647"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0634\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0633\u0648\u0627\u0644 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0622\u06cc\u0627 \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u062f\u0646\u06cc \u0642\u0648\u06cc \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0633\u0627\u062e\u062a\u061f \u067e\u0627\u0633\u062e \u062f\u0631 \u062f\u0644 \u0645\u0641\u0647\u0648\u0645 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a \u0646\u0647\u0641\u062a\u0647 \u0627\u0633\u062a. \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0647\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646\u060c \u0634\u0645\u0627 \u062a\u0646\u0647\u0627 \u0628\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0631 \u0646\u06cc\u0631\u0648\u06cc \u062c\u0627\u0630\u0628\u0647 \u0648 \u0648\u0632\u0646 \u062e\u0648\u062f\u062a\u0627\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u06cc\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0646\u0647 \u062a\u0646\u0647\u0627 \u0633\u0627\u062f\u0647 \u0648 \u062f\u0631 \u062f\u0633\u062a\u0631\u0633 \u0627\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u067e\u062a\u0627\u0646\u0633\u06cc\u0644 \u0639\u062c\u06cc\u0628\u06cc \u062f\u0631 \u062a\u063a\u06cc\u06cc\u0631 \u0641\u06cc\u0632\u06cc\u06a9 \u0628\u062f\u0646\u06cc \u0634\u0645\u0627 \u062f\u0627\u0631\u062f.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter-rtl ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<div class=\"ez-toc-title ez-toc-toggle\" style=\"cursor:pointer\">\u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/div>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\" >\u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%AA%D9%85%D8%B1%DB%8C%D9%86%D8%A7%D8%AA_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%D8%AF%D8%B1_%D8%AE%D8%A7%D9%86%D9%87\" >\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u062f\u0631 \u062e\u0627\u0646\u0647<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%B4%D9%86%D8%A7_%D8%B3%D9%88%D8%A6%D8%AF%DB%8C_Push-up\" >\u0634\u0646\u0627 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>\u062f\u06cc\u067e\u0633 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc (Chair Dips)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%A8%D8%B1%D9%BE%DB%8C_Burpee_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\" >\u0628\u0631\u067e\u06cc (Burpee) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D9%BE%D9%84_%D8%A8%D8%A7%D8%B3%D9%86_Glute_Bridge\" >\u067e\u0644 \u0628\u0627\u0633\u0646 (Glute Bridge)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%A8%D8%A7%D8%B1%D9%81%DB%8C%DA%A9%D8%B3_Pull-up\" >\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 (Pull-up)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%AD%D8%B1%DA%A9%D8%AA_%DA%A9%D9%88%D9%87%D9%86%D9%88%D8%B1%D8%AF_Mountain_Climber_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\" >\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f (Mountain Climber) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%A8%D9%84%D8%BA%D8%A7%D8%B1%DB%8C_Bulgarian_Split_Squat\" >\u0627\u0633\u06a9\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc (Bulgarian Split Squat)\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%B4%D9%86%D8%A7%DB%8C_%D9%BE%D8%A7%DB%8C%DA%A9_Pike_Push-up\" >\u0634\u0646\u0627\u06cc \u067e\u0627\u06cc\u06a9 (Pike Push-up)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%AF%D8%AF_%D8%A8%D8%A7%DA%AF_Dead_Bug_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\" >\u062f\u062f \u0628\u0627\u06af (Dead Bug) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%B3%D8%A7%DB%8C%D8%AF_%D9%BE%D9%84%D8%A7%D9%86%DA%A9_Side_Plank\" >\u0633\u0627\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9 (Side Plank)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D9%88%D8%A7%D9%84_%D8%B3%DB%8C%D8%AA_Wall_Sit\" >\u0648\u0627\u0644 \u0633\u06cc\u062a (Wall Sit)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D9%BE%D8%B1%D8%B4_%D8%B3%D8%AA%D8%A7%D8%B1%D9%87%E2%80%8C%D8%A7%DB%8C_Star_Jump_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\" >\u067e\u0631\u0634 \u0633\u062a\u0627\u0631\u0647\u200c\u0627\u06cc (Star Jump) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D9%81%D9%88%D8%A7%DB%8C%D8%AF_%D9%88%D8%B1%D8%B2%D8%B4_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA\" >\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%B9%D9%88%D8%A7%D8%B1%D8%B6_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA\" >\u0639\u0648\u0627\u0631\u0636 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#%D8%AC%D8%AF%D9%88%D9%84_%D8%AC%D8%A7%D9%85%D8%B9_%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA%D8%8C_%D9%81%D9%88%D8%A7%DB%8C%D8%AF_%D9%88_%D8%B9%D9%88%D8%A7%D8%B1%D8%B6_%D8%A7%D8%AD%D8%AA%D9%85%D8%A7%D9%84%DB%8C\" >\u062c\u062f\u0648\u0644 \u062c\u0627\u0645\u0639 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\u060c \u0641\u0648\u0627\u06cc\u062f \u0648 \u0639\u0648\u0627\u0631\u0636 \u0627\u062d\u062a\u0645\u0627\u0644\u06cc<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span><b>\u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0646\u0647\u0627 \u062f\u0631 \u06af\u0631\u0648 \u062c\u0627\u0628\u062c\u0627 \u06a9\u0631\u062f\u0646 \u0635\u0641\u062d\u0627\u062a \u0622\u0647\u0646\u06cc \u0633\u0646\u06af\u06cc\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u0648\u0642\u062a\u06cc \u0627\u0632 \u062f\u06cc\u062f\u06af\u0627\u0647 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u0645\u062a\u0648\u062c\u0647 \u0645\u06cc\u200c\u0634\u0648\u06cc\u0645 \u06a9\u0647 \u0628\u062f\u0646 \u0627\u0646\u0633\u0627\u0646 \u062e\u0648\u062f \u06cc\u06a9 \u0645\u0627\u0634\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0627\u0633\u062a. \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a (Bodyweight Training) \u06cc\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646\u060c \u0646\u0648\u0639\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646\u060c \u0645\u0642\u0627\u0648\u0645\u062a \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0639\u0636\u0644\u0627\u062a\u060c \u0646\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u0648 \u0647\u0627\u0644\u062a\u0631\u060c \u0628\u0644\u06a9\u0647 \u0627\u0632 \u062c\u0631\u0645 \u0628\u062f\u0646 \u062e\u0648\u062f \u0641\u0631\u062f \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062a\u0641\u0627\u0648\u062a \u0628\u0646\u06cc\u0627\u062f\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0646\u062a\u06cc \u0628\u0627 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u062f\u0631 \u06a9\u0627\u0631 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647\u060c \u0634\u0645\u0627 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0627\u06cc\u0632\u0648\u0644\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u0648 \u062f\u0631 \u06cc\u06a9 \u0645\u0633\u06cc\u0631 \u062b\u0627\u0628\u062a \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\u060c \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0647\u0645\u0632\u0645\u0627\u0646 \u062a\u0639\u0627\u062f\u0644\u060c \u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0635\u0628 \u0648 \u0639\u0636\u0644\u0647 \u0631\u0627 \u0645\u062f\u06cc\u0631\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0648\u0642\u062a\u06cc \u0645\u06cc\u200c\u067e\u0631\u0633\u06cc\u0645 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u062f\u0631\u0628\u0627\u0631\u0647 \u0633\u06cc\u0633\u062a\u0645\u06cc \u0635\u062d\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645 \u06a9\u0647 \u0647\u0648\u0634 \u062c\u0633\u0645\u0627\u0646\u06cc \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0645\u06cc\u200c\u06a9\u0634\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12228\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-bodyweight-leg-exercises-sean-hyson-article_1_152e7884-6f63-4f07-b19d-01bf7f7093dc-1-1.jpg\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-bodyweight-leg-exercises-sean-hyson-article_1_152e7884-6f63-4f07-b19d-01bf7f7093dc-1-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-bodyweight-leg-exercises-sean-hyson-article_1_152e7884-6f63-4f07-b19d-01bf7f7093dc-1-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-bodyweight-leg-exercises-sean-hyson-article_1_152e7884-6f63-4f07-b19d-01bf7f7093dc-1-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-bodyweight-leg-exercises-sean-hyson-article_1_152e7884-6f63-4f07-b19d-01bf7f7093dc-1-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-bodyweight-leg-exercises-sean-hyson-article_1_152e7884-6f63-4f07-b19d-01bf7f7093dc-1-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u0633\u0628\u06a9 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0647 \u0631\u06cc\u0634\u0647 \u062f\u0631 \u062a\u0627\u0631\u06cc\u062e \u0628\u0627\u0633\u062a\u0627\u0646 \u062f\u0627\u0631\u062f \u0648 \u06af\u0627\u0647\u06cc \u0639\u0644\u06cc\u0631\u063a\u0645 \u062a\u0641\u0627\u0648\u062a\u200c\u0647\u0627\u06cc \u0638\u0631\u06cc\u0641 \u0628\u0627 <strong><a href=\"https:\/\/www.irangan.com\/mag\/calisthenics-at-home-workout-guide\/\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0644\u06cc\u0633\u062a\u0646\u06cc\u06a9\u0633<\/a><\/strong> \u0634\u0646\u0627\u062e\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0631 \u067e\u0627\u06cc\u0647 \u062d\u0631\u06a9\u0627\u062a \u0628\u0646\u06cc\u0627\u062f\u06cc\u0646 \u0627\u0646\u0633\u0627\u0646 \u0645\u062b\u0644 \u0646\u0634\u0633\u062a\u0646\u060c \u0628\u0631\u062e\u0627\u0633\u062a\u0646\u060c \u0647\u0644 \u062f\u0627\u062f\u0646 \u0648 \u06a9\u0634\u06cc\u062f\u0646 \u0637\u0631\u0627\u062d\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a. \u0627\u0645\u0627 \u062a\u0641\u0627\u0648\u062a \u0627\u0635\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646\u0647 \u0648 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627 \u0648\u0632\u0646\u0647\u060c \u0634\u0645\u0627 \u0628\u0627 \u0627\u0636\u0627\u0641\u0647 \u06a9\u0631\u062f\u0646 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0627\u0631\u062c\u06cc \u067e\u06cc\u0634\u0631\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\u060c \u0634\u0645\u0627 \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0632\u0627\u0648\u06cc\u0647 \u0628\u062f\u0646\u060c \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u0627\u062a\u06a9\u0627 \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u067e\u06cc\u0686\u06cc\u062f\u06af\u06cc \u062d\u0631\u06a9\u0627\u062a\u060c \u0641\u0634\u0627\u0631 \u0631\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0648\u06cc\u0698\u06af\u06cc \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u062a\u0646\u0647\u0627 \u0631\u0648\u06cc \u0642\u062f\u0631\u062a \u062a\u0645\u0631\u06a9\u0632 \u0646\u06a9\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u062a\u0639\u0627\u062f\u0644\u060c \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0639\u0635\u0628 \u0648 \u0639\u0636\u0644\u0647 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u0634\u062f\u062a \u0627\u0631\u062a\u0642\u0627 \u062f\u0647\u062f.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0646\u06a9\u062a\u0647 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u062f\u0631 \u062f\u0631\u06a9 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u0628\u062d\u062b &#8220;\u0627\u0635\u0644 \u0627\u0636\u0627\u0641\u0647 \u0628\u0627\u0631&#8221; \u0627\u0633\u062a. \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0632\u0646\u0647 \u0627\u0636\u0627\u0641\u0647 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0628\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u0632\u0627\u0648\u06cc\u0647 \u0628\u062f\u0646 (\u0645\u062b\u0644\u0627\u064b \u06af\u0630\u0627\u0634\u062a\u0646 \u067e\u0627 \u0631\u0648\u06cc \u062c\u0639\u0628\u0647)\u060c \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0647\u0631\u0645\u200c\u0647\u0627 \u0648 \u06a9\u0627\u0647\u0634 \u0633\u0637\u062d \u0627\u062a\u06a9\u0627 (\u0645\u062b\u0644\u0627\u064b \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a \u0631\u0648\u06cc \u06cc\u06a9 \u062f\u0633\u062a)\u060c \u0641\u0634\u0627\u0631 \u0631\u0627 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0648 \u0644\u06cc\u06af\u0627\u0645\u0627\u0646\u200c\u0647\u0627 \u0647\u0645\u067e\u0627\u06cc \u0639\u0636\u0644\u0627\u062a \u062a\u0642\u0648\u06cc\u062a \u0634\u0648\u0646\u062f.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%B1%DB%8C%D9%86%D8%A7%D8%AA_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%D8%AF%D8%B1_%D8%AE%D8%A7%D9%86%D9%87\"><\/span><b>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u062f\u0631 \u062e\u0627\u0646\u0647<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u062d\u0627\u0644 \u06a9\u0647 \u062f\u0627\u0646\u0633\u062a\u06cc\u0645 \u0628\u0627\u062f\u064a \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u0646\u0648\u0628\u062a \u0628\u0647 \u0639\u0645\u0644 \u0645\u06cc\u200c\u0631\u0633\u062f. \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u062f\u0631 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062e\u0627\u0646\u0647 \u0634\u0645\u0627 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0634\u0645\u0627 \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0642\u062a \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627\u0633\u062a.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B4%D9%86%D8%A7_%D8%B3%D9%88%D8%A6%D8%AF%DB%8C_Push-up\"><\/span><b>\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc (Push-up)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc \u0634\u0627\u06cc\u062f \u0622\u0634\u0646\u0627\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u0622\u0646 \u062f\u0642\u06cc\u0642\u0627\u064b \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u062f\u0631\u06a9 \u0634\u0645\u0627 \u0627\u0632 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u062a\u0627 \u0686\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0646\u0647 \u062a\u0646\u0647\u0627 \u0633\u06cc\u0646\u0647\u060c \u0628\u0644\u06a9\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u060c \u0633\u0631\u0634\u0627\u0646\u0647 \u0648 \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12212\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-view-athletic-man-doing-push-up-with-copy-space-scaled-1.jpg\" alt=\"\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-view-athletic-man-doing-push-up-with-copy-space-scaled-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-view-athletic-man-doing-push-up-with-copy-space-scaled-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-view-athletic-man-doing-push-up-with-copy-space-scaled-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-view-athletic-man-doing-push-up-with-copy-space-scaled-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-view-athletic-man-doing-push-up-with-copy-space-scaled-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u062f\u0633\u062a \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u0637\u062d \u0627\u062a\u06a9\u0627 \u0632\u06cc\u0627\u062f \u0634\u0648\u062f. \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0633\u0631 \u062a\u0627 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0645\u062b\u0644 \u06cc\u06a9 \u062e\u0637\u200c\u06a9\u0634 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. \u06a9\u0644\u06cc\u062f \u0645\u0627\u062c\u0631\u0627 \u0627\u06cc\u0646\u062c\u0627\u0633\u062a: \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0634\u06a9\u0645 \u0631\u0627 \u0633\u0641\u062a \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u0627\u06cc\u062c\u0627\u062f \u0646\u0634\u0648\u062f. \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627 \u0632\u0627\u0648\u06cc\u0647 \u062d\u062f\u0648\u062f \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u0646\u0633\u0628\u062a \u0628\u0647 \u062a\u0646\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f (\u0646\u0647 \u0628\u0627\u0632 \u0645\u062b\u0644 \u062d\u0631\u0641 T\u060c \u0628\u0644\u06a9\u0647 \u0645\u062b\u0644 \u067e\u06cc\u06a9\u0627\u0646). \u0633\u06cc\u0646\u0647 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0632\u0645\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0628\u0627 \u0641\u0634\u0627\u0631 \u06a9\u0641 \u062f\u0633\u062a\u060c \u0632\u0645\u06cc\u0646 \u0631\u0627 \u0647\u0644 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0686\u0631\u0627 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0647\u0645 \u0627\u0633\u062a\u061f<\/b><span style=\"font-weight: 400;\"> \u0634\u0646\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0633\u06cc\u0646\u0647\u200c\u0627\u06cc \u0628\u0632\u0631\u06af \u0648 \u067e\u0634\u062a \u0628\u0627\u0632\u0648\u060c \u0639\u0636\u0644\u0627\u062a \u062f\u0646\u062f\u0627\u0646\u0647\u200c\u0627\u06cc \u0642\u062f\u0627\u0645\u06cc (Serratus Anterior) \u0631\u0627 \u06a9\u0647 \u0645\u0633\u0626\u0648\u0644 \u0633\u0644\u0627\u0645\u062a \u0634\u0627\u0646\u0647 \u0647\u0633\u062a\u0646\u062f\u060c \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06af\u0631 \u0628\u062f\u0627\u0646\u06cc\u062f \u062a\u0646\u0648\u0639 \u0634\u0646\u0627 \u062f\u0631 <\/span>\u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a<span style=\"font-weight: 400;\"> (\u0634\u0646\u0627\u06cc \u0627\u0644\u0645\u0627\u0633\u060c \u0634\u0646\u0627\u06cc \u06a9\u0645\u0627\u0646\u06af\u0631\u060c \u0634\u0646\u0627\u06cc \u0627\u0646\u0641\u062c\u0627\u0631\u06cc)\u060c \u0647\u0631\u06af\u0632 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0646\u06cc\u0645\u06a9\u062a \u067e\u0631\u0633 \u0633\u06cc\u0646\u0647 \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u06a9\u062a\u0647 \u06a9\u0644\u06cc\u062f\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0627\u06af\u0631 \u0634\u0646\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0633\u062e\u062a \u0627\u0633\u062a\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u06af\u0631 \u0622\u0633\u0627\u0646 \u0627\u0633\u062a\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0645\u0628\u0644 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062f\u0627\u0646\u06cc\u062f \u0633\u0637\u062d \u0645\u0646\u0627\u0633\u0628 \u0634\u0645\u0627 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_Squat\"><\/span><b>\u0627\u0633\u06a9\u0627\u062a (Squat)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631 \u0628\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u067e\u0627\u06cc\u0647 \u0648 \u0627\u0633\u0627\u0633 \u0642\u062f\u0631\u062a \u067e\u0627 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u067e\u0627\u0633\u062e \u0628\u062f\u0648\u0646 \u0634\u06a9 \u0627\u0633\u06a9\u0627\u062a \u0627\u0633\u062a. \u0627\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u06cc\u0627 \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u067e\u0646\u062c\u0647\u200c\u0647\u0627 \u0631\u0627 \u062d\u062f\u0648\u062f \u06f1\u06f5 \u062a\u0627 \u06f3\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0647 \u0628\u06cc\u0631\u0648\u0646 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f. \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 &#8220;\u0647\u06cc\u067e \u0647\u06cc\u0646\u062c&#8221; (\u0639\u0642\u0628 \u062f\u0627\u062f\u0646 \u0628\u0627\u0633\u0646) \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f\u060c \u0627\u0646\u06af\u0627\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0631\u0648\u06cc \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u062f\u0648\u0631 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f. \u0633\u06cc\u0646\u0647 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u0646\u062f\u0647\u06cc\u062f \u0628\u0647 \u062f\u0627\u062e\u0644 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u0646\u062f (\u0648\u0627\u0644\u06af\u0648\u0633 \u0632\u0627\u0646\u0648). \u062a\u0627 \u062c\u0627\u06cc\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u06cc\u0627 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631 \u0634\u0648\u0646\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0641\u0634\u0627\u0631 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u0628\u0647 \u0632\u0645\u06cc\u0646\u060c \u0628\u0627 \u0642\u062f\u0631\u062a \u0628\u0644\u0646\u062f \u0634\u0648\u06cc\u062f \u0648 \u062f\u0631 \u0628\u0627\u0644\u0627 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u06a9\u062a\u0647 \u0639\u0644\u0645\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u06af\u0631 \u0628\u0627 \u062f\u0627\u0645\u0646\u0647 \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f\u060c \u062a\u062d\u0631\u06a9\u200c\u067e\u0630\u06cc\u0631\u06cc \u0645\u0686 \u067e\u0627 \u0648 \u0644\u06af\u0646 \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u062f\u0631\u06a9 \u0627\u06cc\u0646\u06a9\u0647 \u0639\u0645\u0642 \u0645\u0646\u0627\u0633\u0628 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u062a\u0636\u0645\u06cc\u0646\u200c\u06a9\u0646\u0646\u062f\u0647 \u0633\u0644\u0627\u0645\u062a \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u0634\u0645\u0627\u0633\u062a.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12213\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Squats-GettyImages-1062456394-99da33df71f2404aa3979cbf8d588890-1.jpg\" alt=\"\u0627\u0633\u06a9\u0627\u062a\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Squats-GettyImages-1062456394-99da33df71f2404aa3979cbf8d588890-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Squats-GettyImages-1062456394-99da33df71f2404aa3979cbf8d588890-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Squats-GettyImages-1062456394-99da33df71f2404aa3979cbf8d588890-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Squats-GettyImages-1062456394-99da33df71f2404aa3979cbf8d588890-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Squats-GettyImages-1062456394-99da33df71f2404aa3979cbf8d588890-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%84%D8%A7%D9%86%DA%98_Lunges\"><\/span><b>\u0644\u0627\u0646\u0698 (Lunges)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0645\u0627 \u06cc\u06a9 \u067e\u0627\u06cc \u0642\u0648\u06cc\u200c\u062a\u0631 \u062f\u0627\u0631\u06cc\u0645. \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u0698 \u0628\u0647 \u0634\u0645\u0627 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u062a\u0639\u0627\u062f\u0644 \u0648\u0627\u0642\u0639\u06cc \u062f\u0631 <\/span>\u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a<span style=\"font-weight: 400;\"> \u0648 \u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0636\u0639\u0641\u200c\u0647\u0627\u06cc \u06cc\u06a9\u200c\u0637\u0631\u0641\u0647 \u0631\u0627 \u0628\u0631\u0637\u0631\u0641 \u06a9\u0631\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u06a9\u200c\u067e\u0627\u060c \u0639\u062f\u0645 \u062a\u0642\u0627\u0631\u0646 \u0642\u062f\u0631\u062a \u0628\u06cc\u0646 \u067e\u0627\u06cc \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u0631\u0627 \u0627\u0632 \u0628\u06cc\u0646 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0639\u0642\u0628 \u062f\u0647\u06cc\u062f. \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f. \u0647\u0645\u0632\u0645\u0627\u0646 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646\u062a\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u062f. \u0647\u062f\u0641 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0633\u0627\u0632\u0646\u062f. \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0632\u0645\u06cc\u0646 \u0645\u062a\u0648\u0642\u0641 \u0634\u0648\u062f (\u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u062e\u0648\u0631\u062f \u0646\u06a9\u0646\u062f) \u0648 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062e\u06cc\u0644\u06cc \u062c\u0644\u0648\u062a\u0631 \u0628\u0631\u0648\u062f. \u062a\u0646\u0647 \u0628\u0627\u06cc\u062f \u06a9\u0627\u0645\u0644\u0627\u064b \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f\u060c \u0646\u0647 \u062e\u0645 \u0634\u062f\u0647 \u0628\u0647 \u062c\u0644\u0648. \u0628\u0627 \u0641\u0634\u0627\u0631 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062c\u0644\u0648\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0641\u0627\u06cc\u062f\u0647 \u067e\u0646\u0647\u0627\u0646:<\/b><span style=\"font-weight: 400;\"> \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0634\u062f\u062a \u0639\u0636\u0644\u0627\u062a \u062a\u062b\u0628\u06cc\u062a\u200c\u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646 (Gluteus Medius) \u0631\u0627 \u0628\u0647 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f. \u062f\u0627\u0646\u0633\u062a\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0644\u0627\u0646\u0698 \u0635\u062d\u06cc\u062d \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u060c \u0634\u0645\u0627 \u0631\u0627 \u0627\u0632 \u062f\u0631\u062f\u0647\u0627\u06cc \u0645\u0632\u0645\u0646 \u0644\u06af\u0646 \u0648 \u06a9\u0645\u0631 \u0646\u062c\u0627\u062a \u0645\u06cc\u200c\u062f\u0647\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12215\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/lunge-1322900654-1.jpg\" alt=\"\u0644\u0627\u0646\u0698 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/lunge-1322900654-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/lunge-1322900654-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/lunge-1322900654-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/lunge-1322900654-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/lunge-1322900654-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%BE%D9%84%D8%A7%D9%86%DA%A9_Plank\"><\/span><b>\u067e\u0644\u0627\u0646\u06a9 (Plank)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0634\u0627\u06cc\u062f \u0628\u067e\u0631\u0633\u06cc\u062f \u062a\u0641\u0627\u0648\u062a \u062f\u0631\u0627\u0632\u0646\u0634\u0633\u062a \u0628\u0627 \u067e\u0644\u0627\u0646\u06a9 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u0628\u0631\u062e\u0644\u0627\u0641 \u062f\u0631\u0627\u0632 \u0648 \u0646\u0634\u0633\u062a \u06a9\u0647 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u06a9\u0645\u0631 \u0622\u0633\u06cc\u0628 \u0628\u0632\u0646\u062f\u060c \u067e\u0644\u0627\u0646\u06a9 \u0645\u0627\u0646\u0646\u062f \u06cc\u06a9 \u06a9\u0645\u0631\u0628\u0646\u062f \u0637\u0628\u06cc\u0639\u06cc \u062f\u0648\u0631 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0631\u0648\u06cc \u0633\u0627\u0639\u062f\u0647\u0627 \u0648 \u067e\u0646\u062c\u0647\u200c\u0647\u0627\u06cc \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0642\u06cc\u0642\u0627\u064b \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u0646\u062f. \u0646\u06a9\u062a\u0647 \u06a9\u0644\u06cc\u062f\u06cc \u06a9\u0647 \u0627\u06a9\u062b\u0631 \u0627\u0641\u0631\u0627\u062f \u0631\u0639\u0627\u06cc\u062a \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f: \u0644\u06af\u0646 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u062a\u0627 \u0642\u0648\u0633 \u06a9\u0645\u0631 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u0634\u0648\u062f \u0648 \u0641\u0634\u0627\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0628\u06cc\u0641\u062a\u062f. \u0628\u0627\u0633\u0646 \u0648 \u0631\u0627\u0646\u200c\u0647\u0627 \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u062f. \u06af\u0631\u062f\u0646 \u0631\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0646\u06af\u0627\u0647 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0686\u0627\u0644\u0634:<\/b><span style=\"font-weight: 400;\"> \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0647 \u062c\u0627\u06cc \u0632\u0645\u0627\u0646 \u0637\u0648\u0644\u0627\u0646\u06cc\u060c \u0631\u0648\u06cc &#8220;\u0634\u062f\u062a \u0627\u0646\u0642\u0628\u0627\u0636&#8221; \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f. \u0627\u06af\u0631 \u062a\u0645\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0627 \u062d\u062f\u0627\u06a9\u062b\u0631 \u062a\u0648\u0627\u0646 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f\u060c \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u067e\u0644\u0627\u0646\u06a9 \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0645\u062b\u0644 \u062c\u0647\u0646\u0645 \u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f!<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12216\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/womaninforearmplank_getty-1.webp\" alt=\"\u067e\u0644\u0627\u0646\u06a9\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/womaninforearmplank_getty-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/womaninforearmplank_getty-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/womaninforearmplank_getty-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/womaninforearmplank_getty-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/womaninforearmplank_getty-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AF%DB%8C%D9%BE%D8%B3_%D8%B1%D9%88%DB%8C_%D8%B5%D9%86%D8%AF%D9%84%DB%8C_Chair_Dips\"><\/span><b>\u062f\u06cc\u067e\u0633 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc (Chair Dips)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0647 \u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc (\u067e\u0634\u062a \u0628\u0627\u0632\u0648) \u062f\u0631 \u062e\u0627\u0646\u0647\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u062f\u06cc\u067e\u0633 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0644\u0628\u0647 \u06cc\u06a9 \u0635\u0646\u062f\u0644\u06cc \u0645\u062d\u06a9\u0645 \u06cc\u0627 \u062a\u062e\u062a \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u062a\u0631 \u062f\u0631\u0627\u0632 \u06a9\u0646\u06cc\u062f (\u0647\u0631\u0686\u0647 \u067e\u0627\u0647\u0627 \u062f\u0648\u0631\u062a\u0631 \u0628\u0627\u0634\u0646\u062f\u060c \u0648\u0632\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f). \u0628\u0627\u0633\u0646 \u0631\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0635\u0646\u062f\u0644\u06cc \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u060c \u0628\u062f\u0646 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627 \u0628\u0627\u0632\u0648\u0647\u0627 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u0634\u0648\u0646\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0642\u062f\u0631\u062a \u0628\u0647 \u0628\u0627\u0644\u0627 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0635\u0627\u0641 \u0634\u0648\u0646\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0647\u0634\u062f\u0627\u0631 \u0627\u06cc\u0645\u0646\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u0646\u062f\u0647\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u06af\u0648\u0634\u200c\u0647\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u0646\u062f. \u0627\u06af\u0631 \u062f\u0631 \u0634\u0627\u0646\u0647 \u0627\u062d\u0633\u0627\u0633 \u062f\u0631\u062f \u06a9\u0631\u062f\u06cc\u062f\u060c \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a \u0631\u0627 \u06a9\u0645 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12217\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/img-2220-jpg-1571859261-1.jpg\" alt=\"\u062f\u06cc\u067e\u0633 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/img-2220-jpg-1571859261-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/img-2220-jpg-1571859261-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/img-2220-jpg-1571859261-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/img-2220-jpg-1571859261-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/img-2220-jpg-1571859261-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D9%BE%DB%8C_Burpee_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span><b>\u0628\u0631\u067e\u06cc (Burpee) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06af\u0631 \u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u0633\u062e\u062a\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0647\u0648\u0627\u0632\u06cc \u0648 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 <\/span>\u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a<span style=\"font-weight: 400;\">\u060c \u0628\u0631\u067e\u06cc \u0631\u0627 \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0645\u0627\u0645 \u0633\u06cc\u0633\u062a\u0645\u200c\u0647\u0627\u06cc \u0627\u0646\u0631\u0698\u06cc \u0628\u062f\u0646 \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0627\u0632 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f. \u0633\u0631\u06cc\u0639 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627 \u06cc\u06a9 \u062c\u0647\u0634 \u0628\u0647 \u0639\u0642\u0628 \u067e\u0631\u062a\u0627\u0628 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u06cc\u06a9 \u0634\u0646\u0627\u06cc \u06a9\u0627\u0645\u0644 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f (\u0633\u06cc\u0646\u0647 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0631\u062f). \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627 \u062c\u0647\u0634 \u0628\u0647 \u0633\u0645\u062a \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u0628\u0644\u0646\u062f \u0628\u0647 \u0647\u0648\u0627 \u0628\u067e\u0631\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0628\u0628\u0631\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u062a\u0627\u062b\u06cc\u0631:<\/b><span style=\"font-weight: 400;\"> \u0627\u0646\u062c\u0627\u0645 \u06f1\u06f0 \u0628\u0631\u067e\u06cc \u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u062a\u0627\u0628\u0648\u0644\u06cc\u0633\u0645 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0639\u0627\u0644 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-12218 size-full\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/full-length-shot-of-a-handsome-young-man-doing-royalty-free-image-1663069369-jpg-1.webp\" alt=\"\u0628\u0631\u067e\u06cc (Burpee) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/full-length-shot-of-a-handsome-young-man-doing-royalty-free-image-1663069369-jpg-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/full-length-shot-of-a-handsome-young-man-doing-royalty-free-image-1663069369-jpg-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/full-length-shot-of-a-handsome-young-man-doing-royalty-free-image-1663069369-jpg-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/full-length-shot-of-a-handsome-young-man-doing-royalty-free-image-1663069369-jpg-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/full-length-shot-of-a-handsome-young-man-doing-royalty-free-image-1663069369-jpg-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%BE%D9%84_%D8%A8%D8%A7%D8%B3%D9%86_Glute_Bridge\"><\/span><b>\u067e\u0644 \u0628\u0627\u0633\u0646 (Glute Bridge)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0634\u063a\u0644 \u067e\u0634\u062a\u200c\u0645\u06cc\u0632\u0646\u0634\u06cc\u0646\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a. \u0627\u0645\u0627 \u0627\u0647\u0645\u06cc\u062a \u0622\u0646 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u0641\u0639\u0627\u0644\u200c\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u062e\u0648\u0627\u0628\u200c\u0631\u0641\u062a\u0647 \u0628\u0627\u0633\u0646.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f. \u0641\u0627\u0635\u0644\u0647\u200c\u06cc \u067e\u0627\u0647\u0627 \u0628\u0647 \u0639\u0631\u0636 \u0644\u06af\u0646 \u0628\u0627\u0634\u062f. \u0628\u0627 \u0641\u0634\u0627\u0631 \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627\u060c \u0644\u06af\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0627\u0632 \u0632\u0627\u0646\u0648 \u062a\u0627 \u0634\u0627\u0646\u0647 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0634\u062f\u062a \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u067e\u06cc\u0634\u0631\u0641\u062a:<\/b><span style=\"font-weight: 400;\"> \u0628\u0631\u0627\u06cc \u0686\u0627\u0644\u0634 \u0628\u06cc\u0634\u062a\u0631\u060c \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u06a9\u200c\u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u06a9\u0627\u0631 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u0622\u0634\u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12219\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/glute-bridge-1-1-1.jpg\" alt=\"\u067e\u0644 \u0628\u0627\u0633\u0646\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/glute-bridge-1-1-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/glute-bridge-1-1-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/glute-bridge-1-1-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/glute-bridge-1-1-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/glute-bridge-1-1-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A8%D8%A7%D8%B1%D9%81%DB%8C%DA%A9%D8%B3_Pull-up\"><\/span><b>\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 (Pull-up)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0628\u0632\u0631\u06af\u060c \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0648 \u0633\u0627\u0639\u062f \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f (\u06a9\u0641 \u062f\u0633\u062a \u0631\u0648 \u0628\u0647 \u062c\u0644\u0648). \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u062f\u0647\u06cc\u062f \u0648 \u0627\u0632 \u06af\u0648\u0634 \u062f\u0648\u0631 \u06a9\u0646\u06cc\u062f. \u0628\u062f\u0648\u0646 \u0636\u0631\u0628\u0647 \u0632\u062f\u0646 \u06cc\u0627 \u062a\u0627\u0628 \u062f\u0627\u062f\u0646 \u0628\u062f\u0646\u060c \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f \u062a\u0627 \u0686\u0627\u0646\u0647 \u0627\u0632 \u0645\u06cc\u0644\u0647 \u0631\u062f \u0634\u0648\u062f. \u062a\u0645\u0631\u06a9\u0632 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u0627 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0641\u0634\u0627\u0631 \u0645\u06cc\u200c\u0622\u0648\u0631\u06cc\u062f. \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062e\u0627\u0646\u06af\u06cc:<\/b><span style=\"font-weight: 400;\"> \u0627\u06af\u0631 \u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0646\u062f\u0627\u0631\u06cc\u062f\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 &#8220;\u0631\u0648 \u0627\u0633\u062a\u0631\u0627\u0644\u06cc\u0627\u06cc\u06cc&#8221; (Australian Pull-up) \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f\u061b \u0628\u0647 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a \u06a9\u0647 \u0632\u06cc\u0631 \u06cc\u06a9 \u0645\u06cc\u0632 \u0645\u062d\u06a9\u0645 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0644\u0628\u0647 \u0645\u06cc\u0632 \u0631\u0627 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0644\u0628\u0647 \u0645\u06cc\u0632 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12220\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-wall-mounted-pull-up-bar-copy-ezgif.com-webp-to-png-converter_013f4a85-e477-4167-814a-139af4cae1a0-1.webp\" alt=\"\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-wall-mounted-pull-up-bar-copy-ezgif.com-webp-to-png-converter_013f4a85-e477-4167-814a-139af4cae1a0-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-wall-mounted-pull-up-bar-copy-ezgif.com-webp-to-png-converter_013f4a85-e477-4167-814a-139af4cae1a0-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-wall-mounted-pull-up-bar-copy-ezgif.com-webp-to-png-converter_013f4a85-e477-4167-814a-139af4cae1a0-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-wall-mounted-pull-up-bar-copy-ezgif.com-webp-to-png-converter_013f4a85-e477-4167-814a-139af4cae1a0-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/best-wall-mounted-pull-up-bar-copy-ezgif.com-webp-to-png-converter_013f4a85-e477-4167-814a-139af4cae1a0-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AD%D8%B1%DA%A9%D8%AA_%DA%A9%D9%88%D9%87%D9%86%D9%88%D8%B1%D8%AF_Mountain_Climber_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span><b>\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f (Mountain Climber) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0627\u0632 \u067e\u0644\u0627\u0646\u06a9 \u0648 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0633\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. \u0632\u0627\u0646\u0648\u06cc \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0633\u0631\u06cc\u0639 \u0628\u0647 \u062c\u0627\u06cc \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0632\u0627\u0646\u0648\u06cc \u0686\u067e \u0631\u0627 \u062c\u0644\u0648 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u0631\u06cc\u062a\u0645 \u062a\u0646\u062f \u0648 \u0634\u0628\u06cc\u0647 \u062f\u0648\u06cc\u062f\u0646 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0646\u06a9\u062a\u0647:<\/b><span style=\"font-weight: 400;\"> \u0628\u0627\u0633\u0646 \u0646\u0628\u0627\u06cc\u062f \u0628\u0627\u0644\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u067e\u0631\u062f. \u062b\u0627\u0628\u062a \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0628\u0627\u0633\u0646 \u0641\u0634\u0627\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12221\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/unnamed-1-1-1.jpg\" alt=\"\u062d\u0631\u06a9\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f (Mountain Climber) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/unnamed-1-1-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/unnamed-1-1-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/unnamed-1-1-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/unnamed-1-1-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/unnamed-1-1-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D8%B3%DA%A9%D8%A7%D8%AA_%D8%A8%D9%84%D8%BA%D8%A7%D8%B1%DB%8C_Bulgarian_Split_Squat\"><\/span><b>\u0627\u0633\u06a9\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc (Bulgarian Split Squat)\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9 \u0645\u0631\u062d\u0644\u0647 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631 \u0627\u0632 \u0644\u0627\u0646\u0698.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u067e\u0634\u062a \u0628\u0647 \u06cc\u06a9 \u0646\u06cc\u0645\u06a9\u062a\u060c \u0635\u0646\u062f\u0644\u06cc \u06cc\u0627 \u0645\u0628\u0644 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f. \u0631\u0648\u06cc \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0631\u0648\u06cc \u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u067e\u0634\u062a \u0633\u0631\u062a\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0628\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u067e\u0627\u06cc \u0631\u0627\u0633\u062a\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u062a\u0627 \u0631\u0627\u0646 \u0631\u0627\u0633\u062a \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u0634\u0648\u062f. \u062a\u0646\u0647 \u0631\u0627 \u06a9\u0645\u06cc \u0628\u0647 \u062c\u0644\u0648 \u0645\u062a\u0645\u0627\u06cc\u0644 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0648\u06cc \u0628\u0627\u0633\u0646 \u0628\u06cc\u0627\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0641\u0634\u0627\u0631 \u067e\u0627\u0634\u0646\u0647 \u0631\u0627\u0633\u062a \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0686\u0631\u0627 \u0633\u062e\u062a \u0627\u0633\u062a\u061f<\/b><span style=\"font-weight: 400;\"> \u062a\u0645\u0627\u0645 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0631\u0648\u06cc \u06cc\u06a9 \u067e\u0627 \u0645\u062a\u0645\u0631\u06a9\u0632 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062a\u0639\u0627\u062f\u0644 \u0647\u0645 \u0628\u0647 \u0686\u0627\u0644\u0634 \u06a9\u0634\u06cc\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc (\u0631\u0634\u062f \u0639\u0636\u0644\u0647) \u067e\u0627 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u06cc\u200c\u0646\u0638\u06cc\u0631 \u0627\u0633\u062a.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12222\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/5_61425da4-9109-4da8-b966-d96d8ae2ec94-1.webp\" alt=\"\u0627\u0633\u06a9\u0648\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/5_61425da4-9109-4da8-b966-d96d8ae2ec94-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/5_61425da4-9109-4da8-b966-d96d8ae2ec94-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/5_61425da4-9109-4da8-b966-d96d8ae2ec94-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/5_61425da4-9109-4da8-b966-d96d8ae2ec94-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/5_61425da4-9109-4da8-b966-d96d8ae2ec94-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B4%D9%86%D8%A7%DB%8C_%D9%BE%D8%A7%DB%8C%DA%A9_Pike_Push-up\"><\/span><b>\u0634\u0646\u0627\u06cc \u067e\u0627\u06cc\u06a9 (Pike Push-up)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u06cc\u200c\u062e\u0648\u0627\u0647\u06cc\u062f \u0633\u0631\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u0627\u0645\u0627 \u062f\u0645\u0628\u0644 \u0646\u062f\u0627\u0631\u06cc\u062f \u0634\u0646\u0627\u06cc \u067e\u0627\u06cc\u06a9 \u067e\u0627\u0633\u062e\u06af\u0648\u06cc \u0646\u06cc\u0627\u0632 \u0634\u0645\u0627\u0633\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0634\u06a9\u0644 &#8220;V&#8221; \u0628\u0631\u0639\u06a9\u0633 (\u0639\u062f\u062f \u06f8 \u0641\u0627\u0631\u0633\u06cc) \u0628\u06af\u06cc\u0631\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u067e\u0627\u0647\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u0646\u062f. \u0628\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u060c \u0633\u0631 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 (\u0628\u06cc\u0646 \u062f\u0633\u062a\u200c\u0647\u0627) \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0627 \u0641\u0634\u0627\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0648 \u0639\u0642\u0628 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0647\u062f\u0641:<\/b><span style=\"font-weight: 400;\"> \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062f\u0642\u06cc\u0642\u0627\u064b \u0628\u06cc\u0648\u0645\u06a9\u0627\u0646\u06cc\u06a9 \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0634\u0628\u06cc\u0647\u200c\u0633\u0627\u0632\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0627 \u0627\u06cc\u0646 \u062a\u0641\u0627\u0648\u062a \u06a9\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0646\u0642\u0634 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0627\u0632\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12223\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/pike_push_up_3-1.jpg\" alt=\"\u0634\u0646\u0627\u06cc \u067e\u0627\u06cc\u06a9\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/pike_push_up_3-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/pike_push_up_3-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/pike_push_up_3-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/pike_push_up_3-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/pike_push_up_3-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AF%D8%AF_%D8%A8%D8%A7%DA%AF_Dead_Bug_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span><b>\u062f\u062f \u0628\u0627\u06af (Dead Bug) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062d\u0631\u06a9\u062a &#8220;\u062d\u0634\u0631\u0647 \u0645\u0631\u062f\u0647&#8221; \u0634\u0627\u06cc\u062f \u0627\u0633\u0645 \u0639\u062c\u06cc\u0628\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f\u060c \u0627\u0645\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0645\u06cc\u0642\u200c\u062a\u0631\u06cc\u0646 \u0644\u0627\u06cc\u0647 \u0634\u06a9\u0645 \u0648 \u0627\u0635\u0644\u0627\u062d \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u0627\u0633\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f. \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0631\u0648 \u0628\u0647 \u0633\u0642\u0641 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f (\u0633\u0627\u0642 \u067e\u0627 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646). \u062d\u0627\u0644\u0627 \u0646\u06a9\u062a\u0647 \u062d\u06cc\u0627\u062a\u06cc: \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631 \u0631\u0627 \u0645\u062d\u06a9\u0645 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0627\u062c\u0627\u0632\u0647 \u0646\u062f\u0647\u06cc\u062f \u062f\u0631 \u0637\u0648\u0644 \u062d\u0631\u06a9\u062a \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0634\u0648\u062f. \u0647\u0645\u0632\u0645\u0627\u0646 \u062f\u0633\u062a \u0631\u0627\u0633\u062a \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 (\u0628\u0627\u0644\u0627\u06cc \u0633\u0631) \u0648 \u067e\u0627\u06cc \u0686\u067e \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0631\u0633\u0646\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f \u0648 \u0628\u0627 \u062f\u0633\u062a \u0648 \u067e\u0627\u06cc \u0645\u062e\u0627\u0644\u0641 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0627\u0647\u0645\u06cc\u062a:<\/b><span style=\"font-weight: 400;\"> \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0645\u063a\u0632 \u0648 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12224\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Dead-bug-beginner-abs-Complete-Pilates-2-1.webp\" alt=\"\u062f\u062f \u0628\u0627\u06af (Dead Bug) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Dead-bug-beginner-abs-Complete-Pilates-2-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Dead-bug-beginner-abs-Complete-Pilates-2-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Dead-bug-beginner-abs-Complete-Pilates-2-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Dead-bug-beginner-abs-Complete-Pilates-2-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Dead-bug-beginner-abs-Complete-Pilates-2-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%DB%8C%D8%AF_%D9%BE%D9%84%D8%A7%D9%86%DA%A9_Side_Plank\"><\/span><b>\u0633\u0627\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9 (Side Plank)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u06a9\u0645\u0631\u06cc \u0628\u0627\u0631\u06cc\u06a9 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u06cc \u0642\u0648\u06cc\u060c \u0628\u0627\u06cc\u062f \u0628\u062f\u0627\u0646\u06cc\u062f \u0633\u0627\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0628\u0647 \u067e\u0647\u0644\u0648 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f. \u0622\u0631\u0646\u062c \u062f\u0642\u06cc\u0642\u0627 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647 \u0628\u0627\u0634\u062f. \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0628\u0627\u0633\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0627\u0632 \u0633\u0631 \u062a\u0627 \u067e\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0631\u0648 \u0628\u0647 \u0633\u0642\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0641\u0627\u06cc\u062f\u0647:<\/b><span style=\"font-weight: 400;\"> \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0648\u0631\u0628 \u0634\u06a9\u0645\u06cc \u0648 \u0639\u0636\u0644\u0647 \u0645\u0631\u0628\u0639 \u06a9\u0645\u0631\u06cc \u06a9\u0647 \u062f\u0631 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f \u0646\u0642\u0634 \u0627\u0633\u0627\u0633\u06cc \u062f\u0627\u0631\u062f.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12225\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-plank-benefits-1.jpg\" alt=\"\u0633\u0627\u06cc\u062f \u067e\u0644\u0627\u0646\u06a9 \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-plank-benefits-1.jpg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-plank-benefits-1-300x169.jpg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-plank-benefits-1-1024x576.jpg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-plank-benefits-1-768x432.jpg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/side-plank-benefits-1-1536x864.jpg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%88%D8%A7%D9%84_%D8%B3%DB%8C%D8%AA_Wall_Sit\"><\/span><b>\u0648\u0627\u0644 \u0633\u06cc\u062a (Wall Sit)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0627\u06cc\u0632\u0648\u0645\u062a\u0631\u06cc\u06a9 \u0633\u0627\u062f\u0647 \u0627\u0645\u0627 \u062f\u0631\u062f\u0646\u0627\u06a9 \u0628\u0631\u0627\u06cc \u067e\u0627\u0647\u0627.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u0628\u0647 \u062f\u06cc\u0648\u0627\u0631 \u062a\u06a9\u06cc\u0647 \u062f\u0647\u06cc\u062f. \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u0628\u0631\u06cc\u062f \u0648 \u067e\u0634\u062a \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062f\u06cc\u0648\u0627\u0631 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0633\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0632\u0627\u0646\u0648\u0647\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0628\u0633\u0627\u0632\u0646\u062f (\u0627\u0646\u06af\u0627\u0631 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc \u0646\u0627\u0645\u0631\u0626\u06cc \u0646\u0634\u0633\u062a\u0647\u200c\u0627\u06cc\u062f). \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u067e\u0627 \u0646\u06af\u0630\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0631\u0627 \u062a\u0627 \u062d\u062f \u0646\u0627\u062a\u0648\u0627\u0646\u06cc \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0647\u062f\u0641:<\/b><span style=\"font-weight: 400;\"> \u062a\u0642\u0648\u06cc\u062a \u0634\u062f\u06cc\u062f \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0628\u062f\u0648\u0646 \u0648\u0627\u0631\u062f \u06a9\u0631\u062f\u0646 \u0636\u0631\u0628\u0647 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0632\u0627\u0646\u0648.<\/span><\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12226\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/67eaccca4790254ec8a5b07d_AF-Wall-Sit-1-1.jpeg\" alt=\"\u0648\u0627\u0644 \u0633\u06cc\u062a\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/67eaccca4790254ec8a5b07d_AF-Wall-Sit-1-1.jpeg 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/67eaccca4790254ec8a5b07d_AF-Wall-Sit-1-1-300x169.jpeg 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/67eaccca4790254ec8a5b07d_AF-Wall-Sit-1-1-1024x576.jpeg 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/67eaccca4790254ec8a5b07d_AF-Wall-Sit-1-1-768x432.jpeg 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/67eaccca4790254ec8a5b07d_AF-Wall-Sit-1-1-1536x864.jpeg 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%BE%D8%B1%D8%B4_%D8%B3%D8%AA%D8%A7%D8%B1%D9%87%E2%80%8C%D8%A7%DB%8C_Star_Jump_%D8%AF%D8%B1_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA_%DA%86%DB%8C%D8%B3%D8%AA%D8%9F\"><\/span><b>\u067e\u0631\u0634 \u0633\u062a\u0627\u0631\u0647\u200c\u0627\u06cc (Star Jump) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u06cc\u06a9 \u062d\u0631\u06a9\u062a \u067e\u0644\u06cc\u0648\u0645\u062a\u0631\u06cc\u06a9 (\u067e\u0631\u0634\u06cc) \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0648\u0627\u0646 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062f\u0642\u06cc\u0642:<\/b><span style=\"font-weight: 400;\"> \u06a9\u0645\u06cc \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f (\u0646\u06cc\u0645\u200c\u0627\u0633\u06a9\u0627\u062a) \u0648 \u0646\u0627\u06af\u0647\u0627\u0646 \u0628\u0627 \u062a\u0645\u0627\u0645 \u062a\u0648\u0627\u0646 \u0628\u0647 \u0647\u0648\u0627 \u0628\u067e\u0631\u06cc\u062f. \u062f\u0631 \u0627\u0648\u062c \u067e\u0631\u0634\u060c \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u06a9\u0627\u0645\u0644\u0627\u064b \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0634\u06a9\u0644 \u06cc\u06a9 \u0633\u062a\u0627\u0631\u0647 (X) \u0628\u06af\u06cc\u0631\u062f. \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648 \u0628\u0627 \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u0646\u0631\u0645 \u0641\u0631\u0648\u062f \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0648 \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u06a9\u0627\u0631\u0628\u0631\u062f:<\/b><span style=\"font-weight: 400;\"> \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062a\u0627\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062a\u0646\u062f-\u0627\u0646\u0642\u0628\u0627\u0636 \u0631\u0627 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u0642\u062f\u0631\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u062d\u0627\u0644\u0627 \u06a9\u0647 \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0622\u0634\u0646\u0627 \u0634\u062f\u06cc\u062f\u060c \u0634\u0627\u06cc\u062f \u0627\u06cc\u0646 \u0633\u0648\u0627\u0644 \u067e\u06cc\u0634 \u0628\u06cc\u0627\u06cc\u062f \u06a9\u0647 \u0646\u0642\u0634 <\/span>\u0648\u0631\u0632\u0634<a href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyflex-workout\/\"><b> \u0628\u0627\u062f\u06cc \u0641\u0644\u06a9\u0633 \u0686\u06cc\u0633\u062a<\/b><\/a><span style=\"font-weight: 400;\"> \u0648 \u0622\u06cc\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u062f\u0633\u062a\u0647 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u061f \u0628\u0627\u062f\u06cc \u0641\u0644\u06a9\u0633 (BodyFlex) \u062f\u0631 \u0648\u0627\u0642\u0639 \u06cc\u06a9 \u0633\u06cc\u0633\u062a\u0645 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0628\u062a\u0646\u06cc \u0628\u0631 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062a\u0646\u0641\u0633\u06cc \u062e\u0627\u0635 \u0627\u0633\u062a \u06a9\u0647 \u0627\u062f\u0639\u0627\u06cc \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627 \u0627\u06a9\u0633\u06cc\u0698\u0646 \u0631\u0627 \u062f\u0627\u0631\u062f \u0648 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0648 \u0645\u06a9\u0627\u0646\u06cc\u06a9\u06cc \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u06a9\u0647 \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0645\u0631\u0648\u0631 \u06a9\u0631\u062f\u06cc\u0645 (\u0645\u0627\u0646\u0646\u062f \u0634\u0646\u0627 \u0648 \u0627\u0633\u06a9\u0627\u062a) \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a.<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-12227\" src=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/jumping-jacks-e1741294756490-1.webp\" alt=\"\u067e\u0631\u0634 \u0633\u062a\u0627\u0631\u0647\u200c\u0627\u06cc (Star Jump) \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f\" width=\"1600\" height=\"900\" srcset=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/jumping-jacks-e1741294756490-1.webp 1600w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/jumping-jacks-e1741294756490-1-300x169.webp 300w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/jumping-jacks-e1741294756490-1-1024x576.webp 1024w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/jumping-jacks-e1741294756490-1-768x432.webp 768w, https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/jumping-jacks-e1741294756490-1-1536x864.webp 1536w\" sizes=\"auto, (max-width: 1600px) 100vw, 1600px\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D9%81%D9%88%D8%A7%DB%8C%D8%AF_%D9%88%D8%B1%D8%B2%D8%B4_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA\"><\/span><b>\u0641\u0648\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0634\u0627\u06cc\u062f \u0647\u0646\u0648\u0632 \u0642\u0627\u0646\u0639 \u0646\u0634\u062f\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u0686\u0631\u0627 \u0628\u0627\u06cc\u062f \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u062d\u062f\u0627\u0642\u0644 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0631\u0627 \u0628\u0647 \u0628\u0631\u0646\u0627\u0645\u0647 \u062e\u0648\u062f \u0627\u0636\u0627\u0641\u0647 \u06a9\u0646\u06cc\u062f. \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0628\u0628\u06cc\u0646\u06cc\u0645 \u0641\u0648\u0627\u06cc\u062f \u0639\u0644\u0645\u06cc \u0648 \u0639\u0645\u0644\u06cc \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\"><b>\u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0646\u0633\u0628\u06cc:<\/b><span style=\"font-weight: 400;\"> \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\u060c \u0634\u0645\u0627 \u06cc\u0627\u062f \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc\u062f \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0641\u0636\u0627 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0646\u06cc\u062f. \u0642\u062f\u0631\u062a \u0646\u0633\u0628\u06cc \u06cc\u0639\u0646\u06cc \u0646\u0633\u0628\u062a \u0632\u0648\u0631 \u0634\u0645\u0627 \u0628\u0647 \u0648\u0632\u0646 \u0628\u062f\u0646\u062a\u0627\u0646. \u0698\u06cc\u0645\u0646\u0627\u0633\u062a\u200c\u0647\u0627 \u0646\u0645\u0627\u062f \u0627\u06cc\u0646 \u0642\u062f\u0631\u062a \u0647\u0633\u062a\u0646\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0628\u0647\u0628\u0648\u062f \u062a\u0631\u06a9\u06cc\u0628 \u0628\u062f\u0646\u06cc:<\/b><span style=\"font-weight: 400;\"> \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u0646\u062f \u0648 \u0647\u0645\u0632\u0645\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632 \u0647\u0633\u062a\u0646\u062f. \u0628\u0631\u0627\u06cc \u0631\u0635\u062f \u062f\u0642\u06cc\u0642 \u0627\u06cc\u0646 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a (\u06a9\u0627\u0647\u0634 \u0686\u0631\u0628\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0636\u0644\u0647)\u060c \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 <\/span><b>\u0622\u0646\u0627\u0644\u06cc\u0632 \u0628\u062f\u0646 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647<\/b><span style=\"font-weight: 400;\"> \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a \u062a\u0627 \u0628\u0628\u06cc\u0646\u06cc\u062f \u062f\u0642\u06cc\u0642\u0627\u064b \u0686\u0642\u062f\u0631 \u0686\u0631\u0628\u06cc \u06a9\u0645 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u062a\u0642\u0648\u06cc\u062a \u0647\u0633\u062a\u0647 \u0628\u062f\u0646 (Core):<\/b><span style=\"font-weight: 400;\"> \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u062f\u0631 \u062a\u0645\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a (\u062d\u062a\u06cc \u0634\u0646\u0627 \u0648 \u0627\u0633\u06a9\u0627\u062a)\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u06a9\u0645\u0631 \u0628\u0627\u06cc\u062f \u062f\u0627\u0626\u0645\u0627\u064b \u0645\u0646\u0642\u0628\u0636 \u0628\u0627\u0634\u0646\u062f \u062a\u0627 \u062a\u0639\u0627\u062f\u0644 \u062d\u0641\u0638 \u0634\u0648\u062f. \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u0634\u0645\u0627 \u0647\u0645\u06cc\u0634\u0647 \u062f\u0631 \u062d\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06a9\u0645 \u0647\u0633\u062a\u06cc\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0648 \u062f\u0627\u0645\u0646\u0647 \u062d\u0631\u06a9\u062a\u06cc:<\/b><span style=\"font-weight: 400;\"> \u062f\u0631 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\u060c \u0645\u0641\u0627\u0635\u0644 \u062f\u0631 \u062f\u0627\u0645\u0646\u0647 \u0637\u0628\u06cc\u0639\u06cc \u062e\u0648\u062f \u062d\u0631\u06a9\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0628\u0627\u0639\u062b \u0628\u0647\u0628\u0648\u062f \u0627\u0646\u0639\u0637\u0627\u0641 \u0648 \u0633\u0644\u0627\u0645\u062a \u0645\u0641\u0627\u0635\u0644 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\"><b>\u0639\u0645\u0644\u06a9\u0631\u062f\u06cc \u0628\u0648\u062f\u0646:<\/b><span style=\"font-weight: 400;\"> \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0627\u0644\u06af\u0648\u0647\u0627\u06cc \u0637\u0628\u06cc\u0639\u06cc \u062d\u0631\u06a9\u062a \u0627\u0646\u0633\u0627\u0646 (\u0647\u0644 \u062f\u0627\u062f\u0646\u060c \u06a9\u0634\u06cc\u062f\u0646\u060c \u0646\u0634\u0633\u062a\u0646) \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u06a9\u0647 \u062f\u0631 \u0632\u0646\u062f\u06af\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u06a9\u0627\u0631\u0628\u0631\u062f \u062f\u0627\u0631\u062f.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B9%D9%88%D8%A7%D8%B1%D8%B6_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA\"><\/span><b>\u0639\u0648\u0627\u0631\u0636 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u060c \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0646\u0627\u0634\u06cc \u0627\u0632 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0627\u0633\u062a. \u0686\u0648\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0627\u063a\u0644\u0628 \u062a\u06a9\u0631\u0627\u0631 \u0628\u0627\u0644\u0627\u06cc\u06cc \u062f\u0627\u0631\u0646\u062f\u060c \u062a\u0627\u0646\u062f\u0648\u0646\u200c\u0647\u0627 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u0644\u062a\u0647\u0628 \u0634\u0648\u0646\u062f (\u062a\u0627\u0646\u062f\u0648\u0646\u06cc\u062a). \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0686\u0648\u0646 \u0645\u0631\u0628\u06cc \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0634\u0645\u0627 \u0646\u06cc\u0633\u062a\u060c \u0641\u0631\u0645 \u0627\u0634\u062a\u0628\u0627\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0641\u0634\u0627\u0631 \u063a\u06cc\u0631\u0637\u0628\u06cc\u0639\u06cc \u0648\u0627\u0631\u062f \u06a9\u0646\u062f. \u0639\u062f\u0645 \u0631\u0639\u0627\u06cc\u062a \u0627\u0635\u0644 \u0627\u0636\u0627\u0641\u0647 \u0628\u0627\u0631 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0648 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0634\u0631\u0641\u062a\u0647 (\u0645\u062b\u0644 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u06cc\u0627 \u067e\u06cc\u0633\u062a\u0648\u0644 \u0627\u0633\u06a9\u0627\u062a) \u0628\u062f\u0648\u0646 \u0622\u0645\u0627\u062f\u06af\u06cc \u0642\u0628\u0644\u06cc\u060c \u0631\u06cc\u0633\u06a9 \u067e\u0627\u0631\u06af\u06cc \u0648 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AC%D8%AF%D9%88%D9%84_%D8%AC%D8%A7%D9%85%D8%B9_%D8%AD%D8%B1%DA%A9%D8%A7%D8%AA_%D8%A8%D8%A7%D8%AF%DB%8C_%D9%88%DB%8C%D8%AA%D8%8C_%D9%81%D9%88%D8%A7%DB%8C%D8%AF_%D9%88_%D8%B9%D9%88%D8%A7%D8%B1%D8%B6_%D8%A7%D8%AD%D8%AA%D9%85%D8%A7%D9%84%DB%8C\"><\/span><b>\u062c\u062f\u0648\u0644 \u062c\u0627\u0645\u0639 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a\u060c \u0641\u0648\u0627\u06cc\u062f \u0648 \u0639\u0648\u0627\u0631\u0636 \u0627\u062d\u062a\u0645\u0627\u0644\u06cc<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<table>\n<tbody>\n<tr>\n<td><b>\u0646\u0627\u0645 \u062d\u0631\u06a9\u062a<\/b><\/td>\n<td><b>\u0641\u0648\u0627\u06cc\u062f \u0627\u0635\u0644\u06cc\u00a0<\/b><\/td>\n<td><b>\u0639\u0648\u0627\u0631\u0636 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a (\u062f\u0631 \u0635\u0648\u0631\u062a \u0627\u062c\u0631\u0627\u06cc \u063a\u0644\u0637)<\/b><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0634\u0646\u0627 \u0633\u0648\u0626\u062f\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u0633\u06cc\u0646\u0647\u060c \u0633\u0647 \u0633\u0631\u0628\u0627\u0632\u0648\u06cc\u06cc\u060c \u062f\u0644\u062a\u0648\u0626\u06cc\u062f \u0642\u062f\u0627\u0645\u06cc \u0648 \u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc. \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646 \u0645\u0686.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062f\u0631\u062f \u0645\u0686 \u062f\u0633\u062a (\u062f\u0631 \u0635\u0648\u0631\u062a \u0639\u062f\u0645 \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646)\u060c \u0622\u0633\u06cc\u0628 \u0634\u0627\u0646\u0647 (\u0627\u06af\u0631 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u062e\u06cc\u0644\u06cc \u0628\u0627\u0632 \u0628\u0627\u0634\u0646\u062f)\u060c \u062f\u0631\u062f \u06a9\u0645\u0631 (\u0627\u06af\u0631 \u0634\u06a9\u0645 \u0634\u0644 \u0628\u0627\u0634\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u06a9\u0627\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062a\u0642\u0648\u06cc\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0628\u0627\u0633\u0646 (\u0633\u0631\u06cc\u0646\u06cc) \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af. \u0628\u0647\u0628\u0648\u062f \u062a\u062d\u0631\u06a9 \u0644\u06af\u0646 \u0648 \u0645\u0686 \u067e\u0627.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062f\u0631\u062f \u0632\u0627\u0646\u0648 (\u0627\u06af\u0631 \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u062f\u0627\u062e\u0644 \u0645\u062a\u0645\u0627\u06cc\u0644 \u0634\u0648\u0646\u062f)\u060c \u0628\u06cc\u0631\u0648\u0646\u200c\u0632\u062f\u06af\u06cc \u062f\u06cc\u0633\u06a9 (\u0627\u06af\u0631 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06a9\u0645\u0631 \u06af\u0631\u062f \u0634\u0648\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0644\u0627\u0646\u0698\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0639\u0627\u062f\u0644\u060c \u062a\u0642\u0648\u06cc\u062a \u062a\u06a9\u200c\u062a\u06a9 \u067e\u0627\u0647\u0627\u060c \u0627\u0635\u0644\u0627\u062d \u0639\u062f\u0645 \u062a\u0642\u0627\u0631\u0646 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0628\u0627\u0633\u0646.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0644\u062a\u0647\u0627\u0628 \u062a\u0627\u0646\u062f\u0648\u0646 \u06a9\u0634\u06a9\u06a9 \u0632\u0627\u0646\u0648 (\u0627\u06af\u0631 \u0632\u0627\u0646\u0648 \u0627\u0632 \u067e\u0646\u062c\u0647 \u0628\u0627 \u0641\u0634\u0627\u0631 \u062c\u0644\u0648 \u0628\u0632\u0646\u062f \u06cc\u0627 \u0645\u062d\u06a9\u0645 \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0631\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u067e\u0644\u0627\u0646\u06a9\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0627\u062e\u062a\u0646 \u062f\u06cc\u0648\u0627\u0631\u0647 \u0634\u06a9\u0645\u06cc \u0642\u0648\u06cc\u060c \u06a9\u0627\u0647\u0634 \u06a9\u0645\u0631\u062f\u0631\u062f \u0645\u0632\u0645\u0646\u060c \u0628\u0647\u0628\u0648\u062f \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0646.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u062f\u0631 \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631 (\u0627\u06af\u0631 \u06a9\u0645\u0631 \u06af\u0648\u062f \u0634\u0648\u062f)\u060c \u0641\u0634\u0627\u0631 \u0628\u0647 \u0645\u0647\u0631\u0647\u200c\u0647\u0627\u06cc \u06af\u0631\u062f\u0646 (\u0627\u06af\u0631 \u0633\u0631 \u0622\u0648\u06cc\u0632\u0627\u0646 \u0628\u0627\u0634\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u067e\u0647\u0646 \u0634\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0632\u06cc\u0631\u0628\u063a\u0644\u060c \u062a\u0642\u0648\u06cc\u062a \u067e\u0646\u062c\u0647 \u0648 \u0633\u0627\u0639\u062f\u060c \u0627\u0635\u0644\u0627\u062d \u0642\u0648\u0632 \u067e\u0634\u062a \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0627\u0641\u062a\u0627\u062f\u0647.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0622\u0633\u06cc\u0628 \u062a\u0627\u0646\u062f\u0648\u0646 \u0634\u0627\u0646\u0647 \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0622\u0631\u0646\u062c (\u0627\u06af\u0631 \u0628\u062f\u0646 \u0631\u0627 \u0628\u0627 \u0636\u0631\u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f \u06cc\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0631\u0647\u0627 \u06a9\u0646\u06cc\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u062f\u06cc\u067e\u0633\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062d\u062c\u0645\u200c\u062f\u0647\u06cc \u0639\u0627\u0644\u06cc \u0628\u0647 \u067e\u0634\u062a \u0628\u0627\u0632\u0648 \u0648 \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0633\u06cc\u0646\u0647.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0622\u0633\u06cc\u0628 \u062c\u062f\u06cc \u0628\u0647 \u06a9\u067e\u0633\u0648\u0644 \u0642\u062f\u0627\u0645\u06cc \u0634\u0627\u0646\u0647 (\u0627\u06af\u0631 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f \u06cc\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0628\u0631\u067e\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0627\u0646\u0641\u062c\u0627\u0631\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0642\u0644\u0628 \u0648 \u0639\u0631\u0648\u0642\u060c \u062f\u0631\u06af\u06cc\u0631\u06cc \u06a9\u0644 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u062f\u0631 \u06cc\u06a9 \u062d\u0631\u06a9\u062a.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0633\u0631\u06af\u06cc\u062c\u0647\u060c \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f \u0628\u0647 \u0645\u0686 \u062f\u0633\u062a \u0648 \u06a9\u0645\u0631 (\u0627\u06af\u0631 \u062f\u0631 \u0641\u0627\u0632 \u0634\u0646\u0627 \u06a9\u0645\u0631 \u06af\u0648\u062f \u0634\u0648\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u067e\u0644 \u0628\u0627\u0633\u0646<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0648 \u0633\u0641\u062a \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646\u060c \u062e\u0646\u062b\u06cc \u06a9\u0631\u062f\u0646 \u0627\u062b\u0631\u0627\u062a \u0646\u0634\u0633\u062a\u0646 \u0632\u06cc\u0627\u062f\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0641\u06cc\u0644\u0647 \u06a9\u0645\u0631.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06af\u0631\u0641\u062a\u06af\u06cc \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af (\u0627\u06af\u0631 \u067e\u0627\u0647\u0627 \u062e\u06cc\u0644\u06cc \u062f\u0648\u0631 \u0627\u0632 \u0628\u0627\u0633\u0646 \u0628\u0627\u0634\u0646\u062f)\u060c \u0641\u0634\u0627\u0631 \u0628\u0647 \u06af\u0631\u062f\u0646 (\u0627\u06af\u0631 \u0628\u0647 \u062c\u0627\u06cc \u06a9\u062a\u0641 \u0631\u0648\u06cc \u06af\u0631\u062f\u0646 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f).\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0647\u0648\u0627\u0632\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u062e\u0645\u200c\u06a9\u0646\u0646\u062f\u0647 \u0644\u06af\u0646\u00a0<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0636\u0631\u0628\u0647 \u0628\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u060c \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0628\u0627\u0633\u0646 (\u06a9\u0647 \u0628\u0627\u0639\u062b \u06a9\u0627\u0647\u0634 \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f)\u060c \u06a9\u0645\u0631\u062f\u0631\u062f \u0646\u0627\u0634\u06cc \u0627\u0632 \u067e\u0631\u0634 \u0644\u06af\u0646.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u06a9\u0627\u062a \u0628\u0644\u063a\u0627\u0631\u06cc<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0641\u0634\u0627\u0631 \u0645\u062a\u0645\u0631\u06a9\u0632 \u0648 \u0627\u06cc\u0632\u0648\u0644\u0647 \u0631\u0648\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u067e\u0627\u060c \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u062f\u06cc\u0646\u0627\u0645\u06cc\u06a9 \u0648 \u06a9\u0634\u0634 \u0641\u0644\u06a9\u0633\u0648\u0631\u0647\u0627\u06cc \u0631\u0627\u0646.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u06a9\u0634\u06cc\u062f\u06af\u06cc \u06a9\u0634\u0627\u0644\u0647 \u0631\u0627\u0646 (\u0627\u06af\u0631 \u067e\u0627\u0647\u0627 \u062e\u06cc\u0644\u06cc \u0628\u0627\u0632 \u0628\u0627\u0634\u0646\u062f)\u060c \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644\u060c \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u06af\u0648\u062f\u06cc \u06a9\u0645\u0631.<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0634\u0646\u0627\u06cc \u067e\u0627\u06cc\u06a9<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u067e\u0631\u0633 \u0633\u0631\u0634\u0627\u0646\u0647 \u0628\u0627 \u0648\u0632\u0646\u0647\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0630\u0648\u0632\u0646\u0642\u0647\u200c\u0627\u06cc \u0648 \u0628\u0627\u0644\u0627\u06cc \u0633\u06cc\u0646\u0647.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f \u062e\u0648\u0646 \u0628\u0647 \u0633\u0631 (\u0633\u0631\u06af\u06cc\u062c\u0647)\u060c \u0641\u0634\u0627\u0631 \u0631\u0648\u06cc \u0645\u0641\u0627\u0635\u0644 \u0634\u0627\u0646\u0647.\u00a0<\/span><\/td>\n<\/tr>\n<tr>\n<td><span style=\"font-weight: 400;\">\u0648\u0627\u0644 \u0633\u06cc\u062a<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0627\u0647\u0627 \u0628\u062f\u0648\u0646 \u062d\u0631\u06a9\u062a \u0648 \u0641\u0634\u0627\u0631 \u0636\u0631\u0628\u0647\u200c\u0627\u06cc (\u0627\u06cc\u0645\u0646 \u0628\u0631\u0627\u06cc \u0628\u0631\u062e\u06cc \u0632\u0627\u0646\u0648\u062f\u0631\u062f\u0647\u0627).<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0641\u0632\u0627\u06cc\u0634 \u0641\u0634\u0627\u0631 \u062e\u0648\u0646\u060c \u0641\u0634\u0627\u0631 \u0628\u0647 \u0632\u0627\u0646\u0648 (\u0627\u06af\u0631 \u0632\u0627\u0648\u06cc\u0647 \u0632\u0627\u0646\u0648 \u062d\u0627\u062f \u0628\u0627\u0634\u062f).<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0645\u0646\u0627\u0628\u0639: <a href=\"https:\/\/personaltrainingmalta.com\/benefits-of-bodyweight-training-its-importance-to-shape-body\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Personal training malta<\/span><\/a> &#8211; <a href=\"https:\/\/www.researchgate.net\/publication\/232101992_Bodyweight_Training_A_Return_To_Basics\" target=\"_blank\" rel=\"noopener\">Strength &amp; Conditioning Journal<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0634\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc\u062a\u0627\u0646 \u0633\u0648\u0627\u0644 \u0634\u062f\u0647 \u0628\u0627\u0634\u062f \u06a9\u0647 \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647 \u0648 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u060c \u0622\u06cc\u0627 \u0648\u0627\u0642\u0639\u0627\u064b \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0628\u062f\u0646\u06cc \u0642\u0648\u06cc \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0633\u0627\u062e\u062a\u061f \u067e\u0627\u0633\u062e \u062f\u0631 \u062f\u0644 \u0645\u0641\u0647\u0648\u0645 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a \u0646\u0647\u0641\u062a\u0647 \u0627\u0633\u062a. \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0647\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646\u060c \u0634\u0645\u0627 \u062a\u0646\u0647\u0627 \u0628\u0627 \u062a\u06a9\u06cc\u0647 \u0628\u0631 \u0646\u06cc\u0631\u0648\u06cc \u062c\u0627\u0630\u0628\u0647 \u0648 \u0648\u0632\u0646 \u062e\u0648\u062f\u062a\u0627\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 [&hellip;]<\/p>\n","protected":false},"author":10,"featured_media":12211,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[27,34],"tags":[7],"class_list":["post-12205","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-lifestyle","category-fitness-and-travel","tag-editors-choice"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.6 (Yoast SEO v25.2) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0648\u0631\u0632\u0634 \u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u0645\u0639\u0631\u0641\u06cc \u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062f\u0631 \u062e\u0627\u0646\u0647 - \u0645\u062c\u0644\u0647 \u0627\u06cc\u0631\u0627\u0646\u06af\u0627\u0646<\/title>\n<meta name=\"description\" content=\"\u0628\u0627\u062f\u06cc \u0648\u06cc\u062a \u0686\u06cc\u0633\u062a\u061f \u0646\u0648\u0639\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0627\u0633\u062a \u06a9\u0647 \u062f\u0631 \u0622\u0646\u060c \u0645\u0642\u0627\u0648\u0645\u062a \u0644\u0627\u0632\u0645 \u0628\u0631\u0627\u06cc \u062a\u062d\u0631\u06cc\u06a9 \u0639\u0636\u0644\u0627\u062a\u060c \u0646\u0647 \u0627\u0632 \u062f\u0645\u0628\u0644 \u0648 \u0647\u0627\u0644\u062a\u0631\u060c \u0628\u0644\u06a9\u0647 \u0627\u0632 \u062c\u0631\u0645 \u0628\u062f\u0646 \u062e\u0648\u062f \u0641\u0631\u062f \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/\" \/>\n<meta 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\u0628\u062f\u0646 \u062e\u0648\u062f \u0641\u0631\u062f \u062a\u0623\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0645\u062c\u0644\u0647 \u0627\u06cc\u0631\u0627\u0646\u06af\u0627\u0646\" \/>\n<meta property=\"article:published_time\" content=\"2026-01-07T17:30:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.irangan.com\/mag\/wp-content\/uploads\/2026\/01\/Bodyweight-Training.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0645\u0631\u06cc\u0645 \u0645\u062d\u0645\u062f\u06cc\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0646\u0648\u0634\u062a\u0647\u200c\u0634\u062f\u0647 \u0628\u062f\u0633\u062a\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0645\u0631\u06cc\u0645 \u0645\u062d\u0645\u062f\u06cc\" \/>\n\t<meta name=\"twitter:label2\" content=\"\u0632\u0645\u0627\u0646 \u062a\u0642\u0631\u06cc\u0628\u06cc \u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0646\u062f\u0646\" \/>\n\t<meta name=\"twitter:data2\" content=\"20 \u062f\u0642\u06cc\u0642\u0647\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.irangan.com\/mag\/what-is-bodyweight\/\"},\"author\":{\"name\":\"\u0645\u0631\u06cc\u0645 \u0645\u062d\u0645\u062f\u06cc\",\"@id\":\"https:\/\/www.irangan.com\/mag\/#\/schema\/person\/020fd985d838a11c5e38756051254c71\"},\"headline\":\"\u0648\u0631\u0632\u0634 \u0628\u0627\u062f\u06cc 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