{"id":3567,"date":"2020-04-01T12:45:28","date_gmt":"2020-04-01T09:45:28","guid":{"rendered":"https:\/\/sportsforall.com.sa\/get-to-know-the-many-variations-of-the-plank-position.php"},"modified":"2020-04-20T13:03:18","modified_gmt":"2020-04-20T10:03:18","slug":"get-to-know-the-many-variations-of-the-plank-position","status":"publish","type":"post","link":"https:\/\/sportsforall.com.sa\/ar\/get-to-know-the-many-variations-of-the-plank-position\/","title":{"rendered":"\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0648\u0636\u0639\u064a\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643"},"content":{"rendered":"<h3 style=\"text-align: right;\"><strong>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062a\u0645\u0644 <\/strong><\/h3>\n<p style=\"text-align: right;\">\u064a\u0645\u0643\u0646\u0646\u0627 \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0625\u0644\u0649 \u0639\u0627\u0645 2011\u060c \u062d\u064a\u062b \u062d\u0638\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0627\u0646\u062a\u0634\u0627\u0631 \u0648\u0627\u0633\u0639 \u0639\u0628\u0631 \u0634\u0628\u0643\u0629 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u062e\u0644\u0627\u0644 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u0627\u0636\u064a\u0629\u060c \u0639\u0627\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0638\u0647\u0648\u0631 \u0645\u062c\u062f\u062f\u0627\u064b \u0639\u0628\u0631 \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u062d\u064a\u062b \u064a\u0639\u062f \u0646\u0645\u0648\u0630\u062c\u0627\u064b \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u060c \u0648\u0630\u0644\u0643 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643.<\/p>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Planks | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/8lbGUp01sow?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u064a\u0639\u062f \u0645\u0646\u0627\u0633\u0628\u0627\u064b \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0628\u062a\u0646\u0648\u064a\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u062d\u064a\u062b \u064a\u062a\u0645 \u062f\u0645\u062c \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0648 \u0628\u0622\u062e\u0631 \u0636\u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0627\u0644\u062a\u0623\u0645\u0644\u064a\u0629\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0631\u0648\u0633 \u0641\u064a\u062a \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0648 \u062d\u062a\u0649 \u0641\u064a \u0633\u0627\u062d\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p>\n<p>\u0648\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0633\u0647\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0628\u0646\u064a\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u062d\u0645\u0627\u064a\u0629 \u0645\u0646 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0644\u0630\u0644\u0643 \u064a\u0639\u062a\u0628\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a \u0636\u0645\u0646 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0631\u064a\u0627\u0636\u064a. \u0648\u0641\u064a \u062d\u0627\u0644\u0629 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0645\u0644\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0627\u062a\u0647 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629:<\/p>\n<h3 style=\"text-align: right;\">\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0627\u0644 (Mountain Climbers)<\/h3>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Mountain Climber | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/QJqaXJWkhFY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u0628\u0644\u0627\u0646\u0643 \u0642\u0648\u0629 \u0627\u0644\u0630\u0631\u0627\u0639<\/strong><\/h3>\n<p><iframe title=\"Plank to Forearm Plank\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/oFWPf8KvptE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3 style=\"text-align: right;\"><strong>\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/strong><\/h3>\n<p><iframe title=\"How to Do a Perfect Side Plank | Abs Workout\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/K2VljzCC16g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong> \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0645\u0639\u0627\u0643\u0633<\/strong><\/h3>\n<p><iframe title=\"How to do a Reverse Plank\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/T_OPGz218B4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u0628\u0644\u0627\u0646\u0643 \u0633\u0628\u0627\u064a\u062f\u0631\u0645\u0627\u0646 (\u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0639\u0646\u0643\u0628\u0648\u062a)<\/strong><\/h3>\n<p><iframe title=\"How to Do a Spiderman Plank | Abs Workout\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/HVyHcalg61g?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3>\u0628\u0644\u0627\u0646\u0643 \u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0643\u0648\u0639<\/h3>\n<p><iframe title=\"Plank ~ Knee To Elbow Variation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/u0rsAVklAkU?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u0628\u0644\u0627\u0646\u0643 \u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u0623\u0637\u0631\u0627\u0641<\/strong><\/h3>\n<p><iframe title=\"Alison Sweeney: Plank with Opposite Limb Extension\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/REKIYvlFbUA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u0628\u0644\u0627\u0646\u0643 \u062c\u0627\u0643\u0633 <\/strong><\/h3>\n<p><iframe title=\"Plank Jacks\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/PR9nHQXCZMo?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><\/h3>\n<h3><strong>\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0623\u0643\u062a\u0627\u0641<\/strong><\/h3>\n<p><iframe title=\"Plank w\/shoulder taps\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/QOCn3_iOAro?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0631\u0645\u062d\u064a <\/strong>(Plank pikes)<\/h3>\n<p><iframe title=\"Pike Plank\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/5TrXfRnl3-0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>\u0647\u0644 \u062a\u0631\u064a\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f \u064a\u0645\u0643\u0646\u0643 \u0645\u062d\u0627\u0648\u0644\u0629 \u062a\u063a\u064a\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0627\u062a \u0648\u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0627\u0648 \u0627\u0643\u062b\u0631\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0644\u062f\u064a\u0643 \u0643\u0631\u0629 \u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0627\u0644\u062c\u0644\u0627\u064a\u062f\u0631\u0633 [gliders]\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627\u064b \u062f\u0645\u062c \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0636\u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0648\u0636\u0639\u064a\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0628\u0644\u0627\u0646\u0643 (<a href=\"https:\/\/sportsforall.com.sa\/make-the-most-of-your-workouts-at-home-with-diy-equipment.php?lang=ar\">\u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0628\u062f\u064a\u0644\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0631\u0627\u0628\u0637<\/a>).<\/p>\n<p>&nbsp;<\/p>\n<p><strong>\u0644\u0644\u062a\u0630\u0643\u064a\u0631:<\/strong> \u0644\u0627\u0628\u062f \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0643\u0645\u0645\u0627\u0631\u0633\u0629 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0645\u0643\u0627\u0646 \u0644\u0628\u0636\u0639 \u0627\u0644\u062f\u0642\u0627\u0626\u0642\u060c \u0623\u0648 \u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629\u060c \u0648\u0630\u0644\u0643 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>\n<p>\u062a\u062d\u062f\u0649 \u0630\u0627\u062a\u0643\u060c \u0648\u062a\u0630\u0643\u0631 \u062f\u0648\u0645\u0627\u064b \u0636\u0631\u0648\u0631\u0629 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u062a\u0642\u0646\u060c \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u0631\u062c\u0648\u0629.<\/p>\n<hr \/>\n<p><em>\u201c<a href=\"https:\/\/sportsforall.com.sa\/healthy-living?lang=ar\">\u062d\u064a\u0627\u0629 \u0635\u062d\u064a\u0629<\/a>\u201d \u062e\u0627\u0646\u0629 \u062c\u062f\u064a\u062f\u0629 \u064a\u062a\u0645 \u062a\u062d\u062f\u064a\u062b\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0646\u0642\u062f\u0645\u0647\u0627 \u0644\u0643\u0645 \u0645\u0646 \u0627\u0644\u0627\u062a\u062d\u0627\u062f \u0627\u0644\u0633\u0639\u0648\u062f\u064a \u0644\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0644\u062c\u0645\u064a\u0639. \u0648\u0645\u0646 \u0623\u062c\u0644 #\u0645\u062c\u062a\u0645\u0639_\u0635\u062d\u064a_\u0631\u064a\u0627\u0636\u064a \u060c \u0646\u0634\u0627\u0631\u0643\u0643\u0645 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u0645\u0632\u064a\u062f<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0639\u062a\u0628\u0631 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062a\u0645\u0644 \u064a\u0645\u0643\u0646\u0646\u0627 \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0627\u0644\u0630\u0627\u0643\u0631\u0629 \u0625\u0644\u0649 \u0639\u0627\u0645 2011\u060c \u062d\u064a\u062b \u062d\u0638\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0628\u0627\u0646\u062a\u0634\u0627\u0631 \u0648\u0627\u0633\u0639 \u0639\u0628\u0631 \u0634\u0628\u0643\u0629 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u062e\u0644\u0627\u0644 \u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0645\u0627\u0636\u064a\u0629\u060c \u0639\u0627\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0638\u0647\u0648\u0631 \u0645\u062c\u062f\u062f\u0627\u064b \u0639\u0628\u0631 \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u062d\u064a\u062b \u064a\u0639\u062f \u0646\u0645\u0648\u0630\u062c\u0627\u064b \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0645\u0645\u0627\u0631\u0633\u062a\u0647 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u060c \u0648\u0630\u0644\u0643 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643. 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