{"id":663,"date":"2025-08-13T17:15:39","date_gmt":"2025-08-13T14:15:39","guid":{"rendered":"https:\/\/strmuscles.com\/?page_id=663"},"modified":"2025-08-21T19:33:10","modified_gmt":"2025-08-21T16:33:10","slug":"%d8%b4%d8%b1%d9%88%d8%b7-%d8%a7%d9%84%d8%a7%d8%b4%d8%aa%d8%b1%d8%a7%d9%83-%d9%88%d8%a7%d9%84%d8%aa%d8%b9%d9%84%d9%8a%d9%85%d8%a7%d8%aa-%d8%a7%d9%84%d8%b9%d8%a7%d9%85%d8%a9","status":"publish","type":"page","link":"https:\/\/strmuscles.com\/ar\/%d8%b4%d8%b1%d9%88%d8%b7-%d8%a7%d9%84%d8%a7%d8%b4%d8%aa%d8%b1%d8%a7%d9%83-%d9%88%d8%a7%d9%84%d8%aa%d8%b9%d9%84%d9%8a%d9%85%d8%a7%d8%aa-%d8%a7%d9%84%d8%b9%d8%a7%d9%85%d8%a9\/","title":{"rendered":"\u0634\u0631\u0648\u0637 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0648\u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629"},"content":{"rendered":"
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<\/div>\n\t\t\t\t\t\t\t
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<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\u0634\u0631\u0648\u0637 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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1- \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0635\u0644\u0627\u0629: \u064a\u0645\u0646\u0639 \u0627\u0644\u062f\u062e\u0648\u0644 \u0623\u0648 \u0627\u0644\u062e\u0631\u0648\u062c \u0623\u062b\u0646\u0627\u0621 \u0648\u0642\u062a \u0627\u0644\u0635\u0644\u0627\u0629\u060c \u0648\u062a\u064f\u0642\u0627\u0645 \u0627\u0644\u0635\u0644\u0627\u0629 \u0628\u0639\u062f 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0623\u0630\u0627\u0646.<\/p>

2- \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629: \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062a\u0645 \u0639\u0644\u0649 \u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0627\u0644\u0639\u0636\u0648 \u0627\u0644\u0634\u062e\u0635\u064a\u0629. \u0646\u0646\u0635\u062d \u0628\u0625\u062c\u0631\u0627\u0621 \u0641\u062d\u0635 \u0637\u0628\u064a \u0634\u0627\u0645\u0644 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u0645\u0632\u0627\u0648\u0644\u0629 \u0623\u064a \u0646\u0634\u0627\u0637.<\/p>

3- \u0627\u0644\u0632\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a: \u064a\u064f\u0634\u062a\u0631\u0637 \u0627\u0631\u062a\u062f\u0627\u0621 \u0627\u0644\u0632\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u062d\u0630\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u062f\u0627\u062e\u0644 \u0627\u0644\u0646\u0627\u062f\u064a.<\/p>

4- \u0627\u0644\u0633\u0644\u0648\u0643 \u0627\u0644\u0639\u0627\u0645: \u064a\u064f\u0645\u0646\u0639 \u0625\u0632\u0639\u0627\u062c \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0623\u0648 \u0645\u062e\u0627\u0644\u0641\u0629 \u0627\u0644\u0622\u062f\u0627\u0628 \u0627\u0644\u0639\u0627\u0645\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0646\u0627\u062f\u064a.<\/p>

5- \u0627\u0644\u0645\u0646\u0634\u0637\u0627\u062a: \u064a\u064f\u0645\u0646\u0639 \u0645\u0646\u0639\u064b\u0627 \u0628\u0627\u062a\u064b\u0627 \u062a\u0639\u0627\u0637\u064a \u0627\u0644\u0645\u0646\u0634\u0637\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u062d\u0638\u0648\u0631\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0646\u0627\u062f\u064a.<\/p>

6- \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0645\u062f\u0631\u0628: \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639 \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0645\u062f\u0631\u0628 \u0628\u062f\u0642\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/p>

7- \u0625\u0631\u062c\u0627\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646: \u064a\u0631\u062c\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0644\u0649 \u0623\u0645\u0627\u0643\u0646\u0647\u0627 \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>

8- \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629: \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0646\u0627\u062f\u064a \u063a\u064a\u0631 \u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0627\u062a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0631\u0627\u0641\u0642.<\/p>

9- \u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643: \u0631\u0633\u0648\u0645 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u063a\u064a\u0631 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f\u060c \u0648\u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0639\u0636\u0648\u064a\u0629 \u0625\u0644\u0649 \u0634\u062e\u0635 \u0622\u062e\u0631.<\/p>

10- \u0627\u0644\u0639\u0646\u0627\u064a\u0629 \u0628\u0627\u0644\u0645\u0639\u062f\u0627\u062a: \u064a\u062c\u0628 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0648\u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0628\u0639\u0646\u0627\u064a\u0629\u060c \u0648\u064a\u064f\u062d\u0645\u0651\u0644 \u0627\u0644\u0639\u0636\u0648 \u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0623\u064a \u062a\u0644\u0641 \u0646\u0627\u062a\u062c \u0639\u0646 \u0633\u0648\u0621 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>

11- \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0648\u0627\u0644\u0625\u063a\u0644\u0627\u0642: \u062a\u062d\u062a\u0641\u0638 \u0627\u0644\u0625\u062f\u0627\u0631\u0629 \u0628\u062d\u0642\u0647\u0627 \u0641\u064a \u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0646\u0627\u062f\u064a \u0643\u0644\u064a\u064b\u0627 \u0623\u0648 \u062c\u0632\u0626\u064a\u064b\u0627 \u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0623\u0648 \u0627\u0644\u062a\u0646\u0638\u064a\u0641 \u0623\u0648 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0637\u0627\u0631\u0626\u0629 \u062f\u0648\u0646 \u062a\u0639\u0648\u064a\u0636.<\/p>

12- \u0625\u0644\u063a\u0627\u0621 \u0627\u0644\u0639\u0636\u0648\u064a\u0629: \u0644\u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062d\u0642 \u0641\u064a \u0625\u0644\u063a\u0627\u0621 \u0639\u0636\u0648\u064a\u0629 \u0623\u064a \u0645\u0634\u062a\u0631\u0643 \u064a\u062e\u0627\u0644\u0641 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0623\u0648 \u064a\u064f\u0638\u0647\u0631 \u0633\u0644\u0648\u0643\u064b\u0627 \u063a\u064a\u0631 \u0644\u0627\u0626\u0642 \u062f\u0648\u0646 \u0623\u064a \u062a\u0639\u0648\u064a\u0636 \u0645\u0627\u0644\u064a.<\/p>

13- \u0627\u0644\u062e\u0632\u0627\u0626\u0646: \u064a\u0645\u0646\u0639 \u062a\u0631\u0643 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0623\u0648 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0632\u0627\u0626\u0646 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>

14- \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0648\u0627\u0644\u0623\u0637\u0639\u0645\u0629: \u064a\u064f\u0645\u0646\u0639 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u0646\u0627\u062f\u064a \u0643\u0645\u0627 \u064a\u064f\u0645\u0646\u0639 \u0625\u062f\u062e\u0627\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u0646 \u062e\u0627\u0631\u062c \u0627\u0644\u0646\u0627\u062f\u064a.<\/p>

15- \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643: \u064a\u062a\u0645 \u0627\u062d\u062a\u0633\u0627\u0628 \u062a\u0627\u0631\u064a\u062e \u0628\u062f\u0621 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0628\u0639\u062f \u064a\u0648\u0645 \u0645\u0646 \u0627\u0644\u062f\u0641\u0639 \u0645\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0627\u0644\u0627\u062a\u0641\u0627\u0642 \u062e\u0644\u0627\u0641 \u0630\u0644\u0643.<\/p>

16- \u0627\u0644\u062d\u0636\u0648\u0631: \u0644\u0627 \u064a\u062d\u0642 \u0644\u0644\u0639\u0636\u0648 \u0627\u0644\u0645\u0637\u0627\u0644\u0628\u0629 \u0628\u062a\u0639\u0648\u064a\u0636 \u0639\u0646 \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u0644\u0645 \u064a\u062d\u0636\u0631 \u0641\u064a\u0647\u0627 \u0623\u0648 \u0644\u0645 \u064a\u0633\u062a\u0641\u062f \u0645\u0646 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u062e\u0644\u0627\u0644\u0647\u0627.<\/p>

17- \u064a\u062d\u0642 \u0644\u0644\u0639\u0645\u064a\u0644 \u0625\u0644\u063a\u0627\u0621 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0648\u0627\u0633\u062a\u0631\u062c\u0627\u0639 \u0627\u0644\u0645\u0628\u0644\u063a \u062e\u0644\u0627\u0644 3 \u0623\u064a\u0627\u0645 \u0645\u0646 \u062a\u0627\u0631\u064a\u062e \u0627\u0644\u062f\u0641\u0639\u060c \u0628\u0634\u0631\u0637 \u0639\u062f\u0645 \u062d\u0636\u0648\u0631 \u0623\u064a \u062d\u0635\u0629 \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0623\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0631\u0627\u0641\u0642 \u0627\u0644\u0646\u0627\u062f\u064a.<\/p>

18- \u064a\u062a\u0645 \u0627\u0644\u0627\u0633\u062a\u0631\u062c\u0627\u0639 \u0628\u0646\u0641\u0633 \u0648\u0633\u064a\u0644\u0629 \u0627\u0644\u062f\u0641\u0639 \u062e\u0644\u0627\u0644 \u0645\u062f\u0629 \u0623\u0642\u0635\u0627\u0647\u0627 10 \u0623\u064a\u0627\u0645 \u0639\u0645\u0644.<\/p>

19- \u0644\u0627 \u064a\u064f\u0633\u0645\u062d \u0628\u0627\u0633\u062a\u0631\u062c\u0627\u0639 \u0627\u0644\u0645\u0628\u0644\u063a \u0628\u0639\u062f \u0645\u0631\u0648\u0631 3 \u0623\u064a\u0627\u0645 \u0623\u0648 \u0641\u064a \u062d\u0627\u0644 \u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u064a \u0645\u0646 \u062e\u062f\u0645\u0627\u062a \u0627\u0644\u0646\u0627\u062f\u064a.<\/p>

\u00a0<\/div>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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\n\t\t\t\t\t\n\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\u0627\u0644\u0645\u0648\u0627\u0641\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0631\u0648\u0637 \u0648\u0627\u0644\u0623\u062d\u0643\u0627\u0645<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"

\u0634\u0631\u0648\u0637 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0639\u0627\u0645\u0629 1- \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0635\u0644\u0627\u0629: \u064a\u0645\u0646\u0639 \u0627\u0644\u062f\u062e\u0648\u0644 \u0623\u0648 \u0627\u0644\u062e\u0631\u0648\u062c \u0623\u062b\u0646\u0627\u0621 \u0648\u0642\u062a \u0627\u0644\u0635\u0644\u0627\u0629\u060c \u0648\u062a\u064f\u0642\u0627\u0645 \u0627\u0644\u0635\u0644\u0627\u0629 \u0628\u0639\u062f 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u0623\u0630\u0627\u0646. 2- \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629: \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062a\u0645 \u0639\u0644\u0649 \u0645\u0633\u0624\u0648\u0644\u064a\u0629 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