{"id":4813,"date":"2020-05-05T14:34:55","date_gmt":"2020-05-05T11:34:55","guid":{"rendered":"http:\/\/sportsforall.com.sa\/boost-your-lower-body-strength.php"},"modified":"2020-05-13T09:54:16","modified_gmt":"2020-05-13T06:54:16","slug":"boost-your-lower-body-strength","status":"publish","type":"post","link":"https:\/\/sportsforall.com.sa\/ar\/boost-your-lower-body-strength\/","title":{"rendered":"\u0639\u0632\u0632 \u0642\u0648\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645"},"content":{"rendered":"<h1>\u062c\u0631\u0628 \u0647\u0630\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u0627\u0644\u0633\u0647\u0644\u064a\u0646 \u0644\u0631\u0641\u0639 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/h1>\n<p>\u0631\u0628\u0645\u0627 \u0633\u0645\u0639\u062a \u0628\u0627\u0644\u0639\u0628\u0627\u0631\u0629 &#8220;\u0627\u0646\u0647\u0636 \u0645\u0646 \u0627\u0644\u0643\u0646\u0628\u0629 \u0648\u062a\u062d\u0631\u0643 \u0642\u0644\u064a\u0644\u0627\u064b&#8221;. \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0623\u062d\u064a\u0627\u0646\u0627\u064b \u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0635\u0648\u0635\u0627\u064b \u0628\u0639\u062f \u064a\u0648\u0645 \u0637\u0648\u064a\u0644 \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u0627\u0644\u0635\u064a\u0627\u0645. \u0648\u0644\u0643\u0646 \u0645\u0627\u0630\u0627 \u0644\u0648 \u0644\u0645 \u064a\u0643\u0646 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u0627\u0644\u0643\u0646\u0628\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u061f<\/p>\n<p>\u0644\u0627 \u064a\u0632\u0627\u0644 \u0628\u0625\u0645\u0643\u0627\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0628\u064a\u0646\u0645\u0627 \u062a\u0634\u0627\u0647\u062f \u0628\u0631\u0627\u0645\u062c\u0643 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646\u064a\u0629 \u0627\u0644\u0645\u0641\u0636\u0644\u0629. \u0648\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0643\u0631\u0633\u064a \u0627\u0644\u062a\u0639\u0648\u064a\u0636 \u0639\u0646 \u0628\u0639\u0636 \u0623\u0647\u0645 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. (\u064a\u0631\u062c\u0649 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062b\u0628\u0627\u062a \u0627\u0644\u0623\u062b\u0627\u062b \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646) \u0625\u0644\u064a\u0643\u0645 \u062a\u0645\u0631\u064a\u0646\u064a\u0646 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0645\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0646\u0628\u0629:<\/p>\n<h3><strong>\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (\u0627\u0644\u0633\u0643\u0648\u0627\u062a)<\/strong><\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0643\u0631\u0633\u064a \u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0625\u0636\u0627\u0641\u064a \u0644\u0643 \u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0633\u0641\u0644\u061b \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0648\u064a\u062d\u0633\u0646 \u0645\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0646 \u062a\u0645\u0643\u064a\u0646\u0647\u0645 \u0645\u0646 \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631.<\/p>\n<p>\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0648\u0642\u0648\u0641\u060c \u062b\u0645 \u0645\u0639\u0627\u0648\u062f\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0645\u0644\u0627\u0645\u0633\u0629 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0644\u062a\u0642\u0648\u064a\u0629 \u0631\u062c\u0644\u064a\u0643.<\/p>\n<p><iframe title=\"\u0633\u0643\u0648\u0627\u062a \u0644\u0644\u062b\u0628\u0627\u062a \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 | Squat Floor Reach\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/YSb6-BCKqnA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<h3 class=\"m3133716119726681080msolistparagraph\"><b><span lang=\"AR-SA\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0637\u0648\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629<\/span><\/b><\/h3>\n<p class=\"m3133716119726681080msolistparagraph\" dir=\"RTL\"><span lang=\"AR-SA\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u062f\u0642\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0643\u0645\u0627 \u064a\u0642\u0648\u0645 \u0628\u062a\u0641\u0639\u064a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641. \u0648\u0644\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0635\u0639\u0648\u0628\u0629\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u062f\u0645\u0627\u064b \u0648\u0627\u062d\u062f\u0629 \u0645\u0639 \u0639\u062f\u0645 \u0645\u0644\u0627\u0645\u0633\u0629 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0645\u062d\u0646\u064a\u0629 \u0644\u0644\u0623\u0631\u0636. \u0628\u0644\u0627 \u0634\u0643 \u0633\u062a\u0634\u0639\u0631 \u0628\u0645\u0627 \u064a\u0634\u0628\u0647 \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0648\u0627\u0642\u0641\u0629.<\/span><\/p>\n<p><iframe title=\"\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062a\u064a\u0628 \u0623\u0628 \u0628\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 | Step Up Knee Lifts\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/eUvdlvMKEMs?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>&nbsp;<\/p>\n<p class=\"m3133716119726681080msolistparagraph\" dir=\"RTL\"><span lang=\"AR-SA\">\u062c\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0645\u0634\u0627\u0647\u062f\u0629 \u0628\u0631\u0627\u0645\u062c\u0643 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646\u064a\u0629 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643\u060c \u0623\u0648 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u0639\u0644\u0627\u0646\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u0644\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0627\u0644\u0642\u0635\u0648\u0649 \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621. \u064a\u0645\u0643\u0646 \u0644\u062f\u0642\u0627\u0626\u0642 \u0642\u0644\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 <\/span><span lang=\"EN-US\"><a href=\"https:\/\/sportsforall.com.sa\/four-benefits-of-leading-an-active-lifestyle.php\"><span lang=\"AR-SA\">(\u0642\u0645 \u0628\u0632\u064a\u0627\u0631\u0629 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0647\u0646\u0627).<\/span><\/a><\/span><u><\/u><\/p>\n<p class=\"m3133716119726681080msolistparagraph\" dir=\"RTL\"><span lang=\"AR-SA\">\u0645\u062a\u062d\u0645\u0633 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a\u061f \u0627\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0645\u062f\u0631\u0628\u064a \u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 \u0627\u0644\u0644\u0630\u064a\u0646 \u064a\u0634\u0627\u0631\u0643\u0648\u0646\u0643 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0645\u0646\u0632\u0644\u064a\u0629 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0646\u0638\u0627\u0645\u0647\u0645 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a \u0639\u0644\u0649 \u0645\u0648\u0642\u0639\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a <\/span><span lang=\"EN-US\"><span lang=\"AR-SA\"><a href=\"https:\/\/sportsforall.com.sa\/workouts-from-the-official-baytak-nadeek-trainers.php?lang=ar\">\u0647\u0646\u0627<\/a>\u00a0 \u0648<a href=\"https:\/\/sportsforall.com.sa\/workouts-from-the-official-baytak-nadeek-trainers-part-ii.php?lang=ar\">\u0647\u0646\u0627<\/a>.\u00a0<\/span><\/span><\/p>\n<p class=\"m3133716119726681080msolistparagraph\" dir=\"RTL\"><span lang=\"AR-SA\">\u062a\u0630\u0643\u0631 \u062f\u0627\u0626\u0645\u0627\u064b \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0644\u062a\u0642\u0644\u064a\u0635 \u0625\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0623\u0644\u0645 \u0623\u0648 \u062d\u062f\u0648\u062b \u0625\u0635\u0627\u0628\u0629 \u0644\u0627 \u0633\u0645\u062d \u0627\u0644\u0644\u0647. <\/span><span lang=\"EN-US\"><a href=\"https:\/\/sportsforall.com.sa\/tips-on-warming-up-before-your-workout.php?lang=ar\"><span lang=\"AR-SA\">\u0627\u0646\u0642\u0631 \u0647\u0646\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0635\u0627\u0626\u062d \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/span><\/a><\/span><span lang=\"AR-SA\">.<\/span><\/p>\n<hr \/>\n<p style=\"text-align: justify;\"><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 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