{"id":5233,"date":"2020-06-01T13:28:57","date_gmt":"2020-06-01T10:28:57","guid":{"rendered":"http:\/\/sportsforall.com.sa\/?p=5233"},"modified":"2020-09-22T15:15:45","modified_gmt":"2020-09-22T12:15:45","slug":"fit-for-life","status":"publish","type":"post","link":"https:\/\/sportsforall.com.sa\/ar\/fit-for-life\/","title":{"rendered":"\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u062d\u064a\u0627\u0629 \u0623\u0641\u0636\u0644: \u0646\u0635\u0627\u0626\u062d \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646"},"content":{"rendered":"<h2>\u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0629 \u064a\u0627\u0633\u0645\u064a\u0646 \u062d\u0633\u0627\u0646 \u062a\u0642\u062f\u0645 \u0646\u0635\u0627\u0626\u062d\u0647\u0627 \u062d\u0648\u0644 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\u0627\u0644\u0645\u064a\u062f\u0627\u0646\u064a\u0629 \u0643\u0632\u064a\u0627\u0631\u0629 \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u062c\u0647\u0648\u062f \u0628\u062f\u0646\u064a.&#8221;<\/p>\n<p><em>(\u064a\u0645\u0643\u0646\u0643\u0645 \u0627\u0644\u0625\u0637\u0644\u0627\u0639 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u062c\u0631\u0628\u0629 \u0639\u0627\u0626\u0644\u0629 \u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u064a\u0627\u0633\u0645\u064a\u0646 \u062d\u0633\u0627\u0646 \u0627\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0645 \u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u062d\u0635\u0644\u0648\u0627 \u0639\u0644\u064a\u0647\u060c \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644).<\/em><\/p>\n<h3><strong>\u0623\u0633\u0626\u0644\u0629 \u0648\u0625\u062c\u0627\u0628\u0627\u062a \u0639\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0645\u0639 \u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u064a\u0627\u0633\u0645\u064a\u0646 \u062d\u0633\u0627\u0646:<\/strong><\/h3>\n<h5><strong>1. \u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0635\u064a \u0628\u0647\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u061f<\/strong><\/h5>\n<ul>\n<li>\u062a\u0645\u0631\u064a\u0646 &#8220;\u062a\u0646\u0641\u0633 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642&#8221; \u0648\u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0639\u0628\u0631 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0644\u0627\u0628\u0642\u0627\u0621 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u062a\u0647\u0627: \u062a\u062a\u0645 \u0639\u0628\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0623\u0648 \u0645\u0627 \u064a\u0639\u0631\u0641 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 (<a href=\"https:\/\/www.youtube.com\/watch?v=bnVfloe6yTo\" target=\"_blank\" rel=\"noopener noreferrer\">Kneeling Hip Flexor Stretch<\/a>) \u0648\u0627\u0644\u062a\u064a \u062a\u0642\u0648\u0645 \u0639\u0644\u0649 \u0645\u062f \u0627\u0644\u0631\u062c\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641\u060c \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a (<a href=\"https:\/\/www.youtube.com\/watch?v=U2vPEZw7S2I\" target=\"_blank\" rel=\"noopener noreferrer\">Quadruped Rocking<\/a>)\u00a0\u0648\u0627\u0644\u0630\u064a \u064a\u0642\u0648\u0645 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0645\u0639\u0627\u0644\u062c\u0629 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. \u062d\u064a\u062b \u062a\u062b\u0628\u062a \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u0639\u0627\u0644\u062c\u062a\u0647\u0645\u0627 \u0644\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u062f\u0648\u0646 \u062d\u0631\u0643\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/li>\n<li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0634\u062f \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 (Bird Dog- \u0645\u0648\u0636\u062d \u0623\u062f\u0646\u0627\u0647) \u0648 (Glute Bridge).<\/li>\n<\/ul>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Bird Dog | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/t3DZsHSzj3Y?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h5><strong>2. \u0647\u0644 \u062a\u0639\u062a\u0642\u062f\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0644\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062d\u062f\u062f\u0629 \u0648\u0623\u0633\u0627\u0633\u064a\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0645\u0646 \u0642\u0628\u0644 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646\u061f<\/strong><\/h5>\n<ul>\n<li>\u062a\u0645\u0631\u064a\u0646 (<a href=\"https:\/\/www.youtube.com\/watch?v=NL2ZXEEEX6U\" target=\"_blank\" rel=\"noopener noreferrer\">Curl Up<\/a>): \u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0644\u0644\u063a\u0627\u064a\u0629 \u062d\u064a\u062b \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0644\u0627 \u064a\u0634\u0643\u0644 \u0636\u063a\u0637 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629.<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 (<a href=\"https:\/\/www.youtube.com\/watch?v=wgOuR7YrwtM\" target=\"_blank\" rel=\"noopener noreferrer\">Bird Dog<\/a>): \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u064a\u062d\u0633\u0646\u0647\u0627 \u0648\u064a\u062e\u0641\u0641 \u0645\u0646 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u0641\u0642\u0631\u0627\u062a.<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 (<a href=\"https:\/\/www.youtube.com\/watch?v=sinpFajtRPw\" target=\"_blank\" rel=\"noopener noreferrer\">Hip Hinge<\/a>): \u064a\u0633\u0627\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u0643\u0645\u0627 \u064a\u0633\u062a\u0647\u062f\u0641 \u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a\u060c \u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0633\u062f.<\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a: \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0639\u0644\u0649 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0647\u0645 \u0623\u0648 \u062c\u0644\u0648\u0633\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u0645\u0642\u0627\u0639\u062f\u060c \u0644\u0643\u0648\u0646\u0647 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629.<\/li>\n<\/ul>\n<h5><strong>3. \u0645\u0627 \u0627\u0644\u0646\u0635\u064a\u062d\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u062f\u064a\u0646 \u062a\u0642\u062f\u064a\u0645\u0647\u0627 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0648\u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u061f<\/strong><\/h5>\n<p>&#8220;\u0644\u0627\u0628\u062f \u0645\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u064a\u0648\u0645\u064a\u0627\u064b \u062e\u0635\u0648\u0635\u0627\u064b \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645\u060c \u0648\u0630\u0644\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u062a\u0647\u0627. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0623\u064a\u0636\u0627\u064b \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062f \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u062a\u0645\u0631\u0646 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644. \u0625\u0636\u0627\u0641\u0629\u064b \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0646\u0628\u063a\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0648\u0627\u0642\u0639 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0643\u0645\u0627 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0633\u062a\u0645\u0639 \u062f\u0648\u0645\u0627\u064b \u0625\u0644\u0649 \u062d\u0627\u062c\u0629 \u062c\u0633\u062f\u0646\u0627 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0625\u0630 \u0625\u0646 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