{"id":3327,"date":"2020-03-25T12:33:33","date_gmt":"2020-03-25T09:33:33","guid":{"rendered":"https:\/\/sportsforall.com.sa\/sports-for-all-series-part-ii-exercises-for-your-best-home-workout.php"},"modified":"2020-04-21T12:03:26","modified_gmt":"2020-04-21T09:03:26","slug":"sports-for-all-series-part-ii-exercises-for-your-best-home-workout","status":"publish","type":"post","link":"https:\/\/sportsforall.com.sa\/ar\/sports-for-all-series-part-ii-exercises-for-your-best-home-workout\/","title":{"rendered":"\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0627\u062a\u062d\u0627\u062f \u0644\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0644\u062c\u0645\u064a\u0639: \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062b\u0627\u0646\u064a"},"content":{"rendered":"

\u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0645\u0631\u0627\u064b \u064a\u0633\u064a\u0631\u0627\u064b \u062c\u062f\u0627\u064b \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629!<\/h1>\n

\u063a\u0637\u062a \u0627\u0644\u0646\u0633\u062e\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u062e\u0645\u0633\u0629 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0639\u0644\u064a\u0645\u064a\u0629 (\u0627\u0646\u0642\u0631 \u0647\u0646\u0627 \u0644\u062a\u0635\u0641\u0651\u062d \u0627\u0644\u0645\u0642\u0627\u0644\u0629)<\/a> \u0648\u062a\u0636\u0645\u0646\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0648\u062b\u0628 (Jumping Jacks) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f (Bird Dog) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 (Tricep Dip) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0643\u0644 (Flutter Kick) \u0648\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0651\u0642 \u0627\u0644\u0633\u0644\u0627\u0644\u0645 (Stair Climbing).<\/p>\n

\u0648\u0633\u0646\u063a\u0637\u064a \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0633\u062e\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u064a\u062a \u0627\u0628 (Sit up) \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u062d (Planks) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Dumbbell squats) \u0648\u062a\u0645\u0631\u064a\u0646 (Pulse ups) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u0644\u0651\u0642 (Mountain climbers). \u0648\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0648\u0642\u062a\u064c \u0623\u0641\u0636\u0644 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0646\u0634\u0627\u0637\u0643 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062f\u0627\u0626\u0645\u0627\u064b \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623\u060c \u0648\u0631\u0628\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0644\u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0639\u062f\u0627\u064b \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u0648\u0645\u0645\u064a\u0632.<\/p>\n

\u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u064a\u0646\u0635\u062d \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0636\u0645\u0646 \u0645\u062c\u0627\u0645\u064a\u0639 \u062b\u0644\u0627\u062b\u064a\u0629\u060c \u0628\u0645\u0639\u0646\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u0648\u0642\u062a \u0628\u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 \u062a\u0633\u0639\u0629 \u0645\u0631\u0627\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0648\u0627\u062d\u062f.<\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0631\u064a\u0646 (Pulse ups) \u062b\u0645 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Dumbbell squats). \u0623\u0646\u0647\u064a \u062d\u0631\u0643\u0627\u062a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 \u062d\u062f\u0629\u060c \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 .<\/p>\n

\u0648\u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0645\u0631\u0651\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0641\u0631\u0628\u0645\u0627 \u062a\u0641\u064a\u062f\u0643 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u062d\u0645\u0627\u0633\u064a\u0629. \u0625\u0644\u064a\u0643 \u0628\u0639\u0636\u0627\u064b \u0645\u0646 \u062e\u064a\u0627\u0631\u0627\u062a\u0646\u0627 \u0645\u0646 \u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u062a\u064a \u062a\u0628\u0642\u064a\u0643 \u0645\u062a\u062d\u0645\u0633\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>!<\/p>\n

\u00a0\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u064a\u062a \u0627\u0628 (Sit ups)<\/h3>\n

\u0646\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u062e\u0645\u0633\u0629 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b. \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u062f\u064a \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0643\u0644\u0651 \u062d\u0633\u0628 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0647.<\/p>\n