{"id":397,"date":"2025-12-16T18:00:00","date_gmt":"2025-12-16T14:30:00","guid":{"rendered":"https:\/\/mynextbody.io\/mag\/?p=397"},"modified":"2026-02-26T15:09:51","modified_gmt":"2026-02-26T11:39:51","slug":"home-abs-and-obliques-workout","status":"publish","type":"post","link":"https:\/\/mynextbody.io\/mag\/fa\/home-abs-and-obliques-workout\/","title":{"rendered":"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647 | \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u06a9\u0627\u0645\u0644 + 5 \u062a\u0645\u0631\u06cc\u0646"},"content":{"rendered":"<h2>\n\t\t<div id=\"d985d982d8a6d985d987\" data-title=\"\u0645\u0642\u0626\u0645\u0647\" class=\"index-title\"><\/div>\n\t<\/h2>\n<p style=\"text-align: justify;\">\u0645\u06cc\u200c\u0631\u0633\u06cc\u0645 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647. \u0647\u0645\u0647 \u0645\u06cc\u200c\u062f\u0648\u0646\u06cc\u0645 \u062f\u0627\u0634\u062a\u0646 \u06cc\u0647 \u0634\u06a9\u0645 \u062a\u062e\u062a \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u06cc \u062c\u0645\u0639 \u0648 \u062c\u0648\u0631 \u0686\u0642\u062f\u0631 \u062d\u0633 \u062e\u0648\u0628 \u0628\u0647 \u0622\u062f\u0645 \u0645\u06cc\u062f\u0647. \u0627\u0645\u0627 \u0646\u06a9\u062a\u0647 \u0627\u06cc\u0646\u0647 \u06a9\u0647 \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u062d\u062a\u0645\u0627\u064b \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u06cc \u06cc\u0627 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u06af\u0631\u0648\u0646 \u0628\u062e\u0631\u06cc\u061b \u0628\u0627 \u06cc\u0647 \u0641\u0636\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u062a\u0648 \u062e\u0648\u0646\u0647 \u0647\u0645 \u0645\u06cc\u0634\u0647 \u0646\u062a\u06cc\u062c\u0647 \u06af\u0631\u0641\u062a. \u067e\u0633 \u0628\u06cc\u0627\u06cc\u0645 \u0628\u0627 \u0647\u0645 \u06cc\u06a9 \u0645\u0633\u06cc\u0631 \u0631\u0627\u062d\u062a \u0648 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0631\u0648 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645.<\/p>\n<hr class=\"custom-cursor-default-hover\" \/>\n<h2>\n\t\t<div id=\"da86d8b1d8a7-d8aad985d8b1db8cd986-d8b4daa9d985-d988-d9bed987d984d988-d985d987d985d987d89f\" data-title=\"\u0686\u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0647\u0645\u0647\u061f\" class=\"index-title\"><\/div>\n\t<\/h2>\n<h2 style=\"text-align: justify;\">\u0686\u0631\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0645\u0647\u0645\u0647\u061f<\/h2>\n<p style=\"text-align: justify;\">\u0627\u0648\u0644 \u0628\u06cc\u0627 \u0631\u0627\u0633\u062a \u0648 \u067e\u0648\u0633\u062a\u200c\u06a9\u0646\u062f\u0647 \u062d\u0631\u0641 \u0628\u0632\u0646\u06cc\u0645: \u0647\u0645\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u0646 \u0634\u06a9\u0645 \u0634\u0648\u0646 \u062a\u062e\u062a \u0628\u0627\u0634\u0647 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627 \u062c\u0645\u0639 \u0628\u0634\u0647. \u0648\u0644\u06cc \u0648\u0627\u0642\u0639\u06cc\u062a \u0627\u06cc\u0646\u0647 \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u0638\u0627\u0647\u0631 \u0646\u06cc\u0633\u062a\u061b \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0631 \u0633\u0644\u0627\u0645\u062a \u0628\u062f\u0646 \u062f\u0627\u0631\u0646:<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u062d\u0645\u0627\u06cc\u062a \u0627\u0632 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u06a9\u0645\u0631\u062f\u0631\u062f<\/li>\n<li>\u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646<\/li>\n<li>\u06a9\u0645\u06a9 \u0628\u0647 \u0633\u0648\u062e\u062a \u0648 \u0633\u0627\u0632 \u0648 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc<\/li>\n<li>\u0638\u0627\u0647\u0631 \u062c\u0645\u0639 \u0648 \u062c\u0648\u0631 \u0648 \u062c\u0630\u0627\u0628\u200c\u062a\u0631<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u067e\u0633 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0633\u0644\u0627\u0645\u062a\u06cc\u0647 \u0648 \u0647\u0645 \u0628\u0631\u0627\u06cc \u0632\u06cc\u0628\u0627\u06cc\u06cc. \u062a\u0631\u06a9\u06cc\u0628 \u062f\u0648 \u062a\u0627 \u0686\u06cc\u0632\u0647 \u06a9\u0647 \u062e\u06cc\u0644\u06cc\u200c\u0647\u0627 \u062f\u0648\u0633\u062a \u062f\u0627\u0631\u0646!<\/p>\n<hr class=\"custom-cursor-default-hover\" \/>\n<h2>\n\t\t<div id=\"d8a8d987d8aad8b1db8cd986-d8aad985d8b1db8cd986d8a7d8aa-d8b4daa9d985-d988-d9bed987d984d988-d8afd8b1-d8aed8a7d986d987\" data-title=\"\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647\" class=\"index-title\"><\/div>\n\t<\/h2>\n<h2 style=\"text-align: justify;\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647<\/h2>\n<p style=\"text-align: justify;\">\u062e\u0628 \u0628\u0631\u06cc\u0645 \u0633\u0631\u0627\u063a \u062a\u0645\u0631\u06cc\u0646\u0627\u06cc \u0627\u0635\u0644\u06cc. \u0628\u0631\u0627\u06cc \u0647\u0645\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0641\u0642\u0637 \u0628\u0647 \u06cc\u0647 \u0632\u06cc\u0631\u0627\u0646\u062f\u0627\u0632 \u06cc\u0627 \u062d\u0648\u0644\u0647 \u0648 \u06a9\u0645\u06cc \u0627\u0646\u06af\u06cc\u0632\u0647 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc. \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648 \u06f3 \u0633\u062a \u06f1\u06f2\u2013\u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647 \u0648 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u06f3\u06f0\u2013\u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646.<\/p>\n<h3>\n\t\t<div id=\"dbb1-daa9d8b1d8a7d986da86-daa9d984d8a7d8b3db8cdaa9-crunch\" data-title=\"\u06f1. \u06a9\u0631\u0627\u0646\u0686 \u06a9\u0644\u0627\u0633\u06cc\u06a9 (Crunch)\" class=\"index-title\"><\/div>\n\t<\/h3>\n<h3 style=\"text-align: justify;\">\u06f1. \u06a9\u0631\u0627\u0646\u0686 \u06a9\u0644\u0627\u0633\u06cc\u06a9 (Crunch)<\/h3>\n<div style=\"width: 1918px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-397-1\" width=\"1918\" height=\"1078\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/webm\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/crunch_male.webm?_=1\" \/><a href=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/crunch_male.webm\">https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/crunch_male.webm<\/a><\/video><\/div>\n<p style=\"text-align: justify;\">\u06cc\u06a9\u06cc \u0627\u0632 \u0633\u0627\u062f\u0647\u200c\u062a\u0631\u06cc\u0646 \u0648\u0644\u06cc \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0634\u06a9\u0645.\u00a0<em>\u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645:<\/em><\/p>\n<ol style=\"text-align: justify;\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0628 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0648 \u062e\u0645 \u06a9\u0646\u060c \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646.<\/li>\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u067e\u0634\u062a \u0633\u0631 \u06cc\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u0628\u0630\u0627\u0631.<\/li>\n<li>\u0628\u0627 \u0641\u0634\u0627\u0631 \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u06cc\u060c \u0634\u0648\u0646\u0647\u200c\u0647\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u062c\u062f\u0627 \u0628\u0634\u0647.<\/li>\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627 \u0648 \u062f\u0648\u0628\u0627\u0631\u0647 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\">\u06a9\u0631\u0627\u0646\u0686 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u0634\u06a9\u0645 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u0647 \u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0647 \u06cc\u0647 \u062e\u0637 \u0648\u0633\u0637 \u0634\u06a9\u0645 \u0634\u06a9\u0644 \u0628\u06af\u06cc\u0631\u0647.<\/p>\n<h3>\n\t\t<div id=\"dbb2-d9bed984d8a7d986daa9-plank\" data-title=\"\u06f2. \u067e\u0644\u0627\u0646\u06a9 (Plank)\" class=\"index-title\"><\/div>\n\t<\/h3>\n<h3 style=\"text-align: justify;\">\u06f2. \u067e\u0644\u0627\u0646\u06a9 (Plank)<\/h3>\n<div style=\"width: 1920px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-397-2\" width=\"1920\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/webm\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/plank_male.webm?_=2\" \/><a href=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/plank_male.webm\">https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/plank_male.webm<\/a><\/video><\/div>\n<p style=\"text-align: justify;\">\u0627\u06af\u0647 \u062f\u0646\u0628\u0627\u0644 \u06cc\u0647 \u062d\u0631\u06a9\u062a \u06a9\u0627\u0645\u0644 \u0628\u0631\u0627\u06cc \u06a9\u0644 \u0634\u06a9\u0645 \u0647\u0633\u062a\u06cc\u060c \u067e\u0644\u0627\u0646\u06a9 \u0639\u0627\u0644\u06cc\u0647.\u00a0<em>\u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645:<\/em><\/p>\n<ol style=\"text-align: justify;\">\n<li>\u0628\u0647 \u0634\u06a9\u0645 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u062e\u0648\u0627\u0628\u060c \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0632\u06cc\u0631 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0627\u0634\u0647.<\/li>\n<li>\u067e\u0627\u0647\u0627 \u0631\u0648 \u0635\u0627\u0641 \u06a9\u0646 \u0648 \u0628\u062f\u0646 \u0631\u0648 \u0627\u0632 \u0633\u0631 \u062a\u0627 \u067e\u0627\u0634 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0631.<\/li>\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0646\u06cc \u0646\u06af\u0647 \u062f\u0627\u0631\u060c \u0647\u062f\u0641 \u06f3\u06f0-\u06f6\u06f0 \u062b\u0627\u0646\u06cc\u0647.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\">\u067e\u0644\u0627\u0646\u06a9 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc\u060c \u067e\u0647\u0644\u0648 \u0648 \u062d\u062a\u06cc \u06a9\u0645\u0631 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0647 \u0648 \u0628\u0627\u0639\u062b \u0645\u06cc\u0634\u0647 \u0641\u0631\u0645 \u0634\u06a9\u0645\u062a \u06cc\u06a9\u062f\u0633\u062a \u0628\u0634\u0647.<\/p>\n<h3>\n\t\t<div id=\"dbb3-d8aad988db8cd8b3d8aa-d8b1d988d8b3db8c-russian-twist\" data-title=\"\u06f3. \u062a\u0648\u06cc\u0633\u062a \u0631\u0648\u0633\u06cc (Russian Twist)\" class=\"index-title\"><\/div>\n\t<\/h3>\n<h3 style=\"text-align: justify;\">\u06f3. \u062a\u0648\u06cc\u0633\u062a \u0631\u0648\u0633\u06cc (Russian Twist)<\/h3>\n<div style=\"width: 1920px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-397-3\" width=\"1920\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/webm\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/russian_twist_male.webm?_=3\" \/><a href=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/russian_twist_male.webm\">https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/russian_twist_male.webm<\/a><\/video><\/div>\n<p style=\"text-align: justify;\">\u062d\u0631\u06a9\u062a \u062a\u0648\u06cc\u0633\u062a \u0631\u0648\u0633\u06cc \u06cc\u0627 \u0628\u0647 \u0627\u0635\u0637\u0644\u0627\u062d \u0628\u0639\u0636\u06cc\u0627 \u062a\u0648\u06cc\u06cc\u0633\u062a \u0631\u0648\u0633\u06cc \u0645\u062e\u0635\u0648\u0635 \u067e\u0647\u0644\u0648\u0647\u0627\u0633\u062a. <em>\u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645\u0634 \u0628\u062f\u06cc\u0645:<\/em><\/p>\n<ol style=\"text-align: justify;\">\n<li>\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0634\u06cc\u0646\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u062e\u0645 \u0628\u0627\u0634\u0647 \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646.<\/li>\n<li>\u06a9\u0645\u06cc \u0639\u0642\u0628 \u0628\u06cc\u0627\u06cc \u062a\u0627 \u0632\u0627\u0648\u06cc\u0647 \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u0628\u0633\u0627\u0632\u06cc.<\/li>\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0648 \u062c\u0644\u0648\u06cc \u0633\u06cc\u0646\u0647 \u062c\u0645\u0639 \u06a9\u0646 \u0648 \u0628\u0647 \u0686\u067e \u0648 \u0631\u0627\u0633\u062a \u0628\u0686\u0631\u062e.<\/li>\n<\/ol>\n<p style=\"text-align: justify;\">\u0645\u06cc\u200c\u062a\u0648\u0646\u06cc \u0628\u0631\u0627\u06cc \u0633\u062e\u062a\u200c\u062a\u0631 \u06a9\u0631\u062f\u0646\u060c \u0648\u0632\u0646\u0647 \u0633\u0628\u06a9 \u06cc\u0627 \u0628\u0637\u0631\u06cc \u0622\u0628 \u0628\u0631\u062f\u0627\u0631\u06cc. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u067e\u0647\u0644\u0648\u0647\u0627 \u0631\u0648 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0647 \u0648 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0647 \u00ab\u0686\u0631\u0628\u06cc \u067e\u0647\u0644\u0648\u00bb \u0622\u0628 \u0628\u0634\u0647.<\/p>\n<h3>\n\t\t<div id=\"dbb4-d9bed8a7db8cdb8cd986-d8a2d988d8b1d8afd986-d9bed8a7d987d8a7-d8a2d988d8b1d8afd986-d8a8d8a7-daa9d986d8aad8b1d984\" data-title=\"\u06f4. \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u0622\u0648\u0631\u062f\u0646 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644\" class=\"index-title\"><\/div>\n\t<\/h3>\n<h3 style=\"text-align: justify;\">\u06f4. \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u0622\u0648\u0631\u062f\u0646 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644<\/h3>\n<div style=\"width: 1918px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-397-4\" width=\"1918\" height=\"1078\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/webm\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/controlled_lower_male.webm?_=4\" \/><a href=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/controlled_lower_male.webm\">https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/controlled_lower_male.webm<\/a><\/video><\/div>\n<p style=\"text-align: justify;\"><em>\u0686\u0637\u0648\u0631 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc\u0645:<\/em><\/p>\n<ol style=\"text-align: justify;\">\n<li>\u00a0\u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634 \u0648 \u067e\u0627\u0647\u0627\u062a\u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u062a\u0648\u0646\u06cc \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0631 \u062a\u0627 \u0639\u0645\u0648\u062f \u0628\u0631 \u0632\u0645\u06cc\u0646 \u0628\u0634\u0646.<\/li>\n<li>\u0632\u0627\u0646\u0648\u0647\u0627\u062a\u0648 \u06a9\u0645\u06cc \u062e\u0645 \u06a9\u0646.<\/li>\n<li>\u0628\u062f\u0648\u0646 \u062a\u063a\u06cc\u06cc\u0631 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u0632\u0627\u0646\u0648\u060c \u0628\u0627 \u062d\u0641\u0638 \u0642\u0648\u0633 \u06a9\u0645\u0631\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u062a\u0648 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u0647\u0627\u062a\u0648 \u0638\u0631\u0641 \u0645\u062f\u062a \u06f3 \u062a\u0627 \u06f5 \u062b\u0627\u0646\u06cc\u0647 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9\u06cc \u0632\u0645\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0631.<\/li>\n<li>\u0628\u0639\u062f \u0627\u0632 \u0644\u0645\u0633 \u0632\u0645\u06cc\u0646 \u062a\u0648\u0633\u0637 \u067e\u0627\u0647\u0627\u060c \u0627\u0648\u0646\u0627\u0631\u0648 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634 \u0648 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f.<\/li>\n<\/ol>\n<h3>\n\t\t<div id=\"dbb5-d9bed984d8a7d986daa9-d8acd8a7d986d8a8db8c-d8aadaa9-d9bed8a7\" data-title=\"\u06f5. \u067e\u0644\u0627\u0646\u06a9 \u062c\u0627\u0646\u0628\u06cc \u062a\u06a9 \u067e\u0627\" class=\"index-title\"><\/div>\n\t<\/h3>\n<h3 style=\"text-align: justify;\">\u06f5. \u067e\u0644\u0627\u0646\u06a9 \u062c\u0627\u0646\u0628\u06cc \u062a\u06a9 \u067e\u0627<\/h3>\n<div style=\"width: 1920px;\" class=\"wp-video\"><video class=\"wp-video-shortcode\" id=\"video-397-5\" width=\"1920\" height=\"1080\" preload=\"metadata\" controls=\"controls\"><source type=\"video\/webm\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/single_leg_side_plank_male.webm?_=5\" \/><a href=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/single_leg_side_plank_male.webm\">https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/single_leg_side_plank_male.webm<\/a><\/video><\/div>\n<ol style=\"text-align: justify;\">\n<li>\u0631\u0648\u06cc \u0642\u0633\u0645\u062a \u0686\u067e \u0628\u062f\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634. \u067e\u0627\u0647\u0627\u062a \u0628\u0627\u06cc\u062f \u0635\u0627\u0641 \u0628\u0627\u0634\u0646. \u067e\u0627\u062a\u0648 \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u062a\u0648\u0646\u06cc \u0628\u06cc\u0627\u0644\u0627 \u0628\u06cc\u0627\u0631 \u0648 \u062f\u0631 \u0637\u0648\u0644 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062f\u0631 \u0647\u0645\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u062d\u0641\u0638 \u06a9\u0646.<\/li>\n<li>\u0622\u0631\u0646\u062c \u0648 \u0633\u0627\u0639\u062a \u0686\u067e\u062a\u0648 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0632\u0627\u0631 \u0648 \u0628\u062f\u0646\u062a\u0648 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0631.<\/li>\n<li>\u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645\u062a\u0648 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646 \u0648 \u0644\u06af\u0646\u062a\u0648 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0631 \u062a\u0627 \u0628\u062f\u0646\u062a \u0627\u0632 \u0645\u0686 \u062a\u0627 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646.<\/li>\n<li>\u062f\u0631 \u0637\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646 \u0646\u0641\u0633\u200c\u0647\u0627\u06cc \u0639\u0645\u06cc\u0642 \u0628\u06a9\u0634 \u0648 \u0628\u0639\u062f \u0627\u0632 \u0627\u062a\u0645\u0627\u0645\u060c \u062d\u0631\u06a9\u062a \u0631\u0648 \u0628\u0627 \u0637\u0631\u0641 \u062f\u06cc\u06af\u0647 \u0628\u062f\u0646\u062a \u0627\u0645\u062a\u062d\u0627\u0646 \u06a9\u0646.<\/li>\n<\/ol>\n<hr class=\"custom-cursor-default-hover\" \/>\n<h2>\n\t\t<div id=\"da86d986d8af-d986daa9d8aad987-d985d987d985-d8a8d8b1d8a7db8c-d8aad985d8b1db8cd986d8a7d8aa-d8b4daa9d985-d988-d9bed987d984d988\" data-title=\"\u0686\u0646\u062f \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\" class=\"index-title\"><\/div>\n\t<\/h2>\n<h2 style=\"text-align: justify;\">\u0686\u0646\u062f \u0646\u06a9\u062a\u0647 \u0645\u0647\u0645 \u0628\u0631\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/h2>\n<ul style=\"text-align: justify;\">\n<li>\u062d\u0631\u06a9\u0627\u062a \u0631\u0648 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647\u060c \u0639\u062c\u0644\u0647 \u0646\u06a9\u0646.<\/li>\n<li>\u062f\u0645 \u0648 \u0628\u0627\u0632\u062f\u0645 \u062f\u0631\u0633\u062a = \u0646\u062a\u06cc\u062c\u0647 \u0628\u0647\u062a\u0631 \u0648 \u0639\u0636\u0644\u0647\u200c\u06af\u06cc\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631.<\/li>\n<li>\u062a\u0631\u06a9\u06cc\u0628 \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0647 \u06a9\u0644 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627 \u062a\u0642\u0648\u06cc\u062a \u0628\u0634\u0646.<\/li>\n<li>\u0631\u0648\u0632\u0627\u0646\u0647 \u06f1\u06f5\u2013\u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u06a9\u0641\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0647\u060c \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062d\u062f \u0645\u0639\u0645\u0648\u0644 \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u0645\u06cc\u200c\u0634\u0647.<\/li>\n<li>\u062f\u0631 \u0635\u0648\u0631\u062a \u062f\u0627\u0634\u062a\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a \u06a9\u0645\u0631\u06cc \u06cc\u0627 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a\u060c \u0642\u0628\u0644\u0634 \u0628\u0627 \u067e\u0632\u0634\u06a9 \u06cc\u0627 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e \u0645\u0634\u0648\u0631\u062a \u06a9\u0646.<\/li>\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0631\u0648 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u0633\u0627\u0644\u0645 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0627\u0644\u0631\u06cc \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u0647 \u062a\u0627 \u0686\u0631\u0628\u06cc\u200c\u0647\u0627\u06cc \u0627\u0636\u0627\u0641\u06cc \u06a9\u0645 \u0628\u0634\u0647.<\/li>\n<\/ul>\n<hr class=\"custom-cursor-default-hover\" \/>\n<h2>\n\t\t<div id=\"da86d8b7d988d8b1-d8a7db8cd986-d8aad985d8b1db8cd986d8a7d8aa-d8b1d988-d8a8d8a7-mynextbody-d8a8d987d8aad8b1-daa9d986db8cd985\" data-title=\"\u0686\u0637\u0648\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0648 \u0628\u0627 MyNextBody \u0628\u0647\u062a\u0631 \u06a9\u0646\u06cc\u0645\" class=\"index-title\"><\/div>\n\t<\/h2>\n<h2 style=\"text-align: justify;\">\u0686\u0637\u0648\u0631 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0648 \u0628\u0627 MyNextBody \u0628\u0647\u062a\u0631 \u06a9\u0646\u06cc\u0645<\/h2>\n<p style=\"text-align: justify;\">\u0627\u06af\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u06cc \u0646\u062a\u06cc\u062c\u0647\u200c\u06af\u06cc\u0631\u06cc\u062a \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0628\u0627\u0634\u0647\u060c \u0645\u06cc\u200c\u062a\u0648\u0646\u06cc \u0627\u0632 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0631\u0632\u0634 <strong>MyNextBody<\/strong>\u00a0\u06a9\u0645\u06a9 \u0628\u06af\u06cc\u0631\u06cc: \u062a\u0648 \u0627\u06cc\u0646 \u0627\u067e:<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u0645\u06cc\u200c\u062a\u0648\u0646\u06cc \u0647\u0631 \u0642\u0633\u0645\u062a\u06cc \u0627\u0632 \u0628\u062f\u0646\u062a \u0631\u0648 \u06a9\u0647 \u0645\u06cc\u200c\u062e\u0648\u0627\u06cc \u0631\u0648 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc \u0648 \u062d\u0631\u06a9\u0627\u062a \u0645\u062e\u0635\u0648\u0635 \u0627\u0648\u0646 \u0642\u0633\u0645\u062a\u200c\u0647\u0627 \u0631\u0648 \u0628\u0628\u06cc\u0646\u06cc \u0648 \u0627\u062c\u0631\u0627 \u06a9\u0646\u06cc. \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 MyNextBody \u062a\u0639\u062f\u0627\u062f \u062e\u06cc\u0644\u06cc \u0632\u06cc\u0627\u062f\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0631\u0648 \u0628\u0647 \u0635\u0648\u0631\u062a \u0627\u062e\u062a\u0635\u0627\u0635\u06cc \u0648 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0641\u06cc\u0644\u0645\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u06a9\u0631\u062f\u0647 \u0648 \u0631\u0627\u06cc\u06af\u0627\u0646 \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u0627\u0634 \u06af\u0630\u0627\u0634\u062a\u0647.\n<figure id=\"attachment_235\" aria-describedby=\"caption-attachment-235\" style=\"width: 384px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-235\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-exercise-category-feature.webp\" alt=\"\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631 \u0627\u0633\u0627\u0633 \u0645\u062d\u062f\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u062a \u0627\u0646\u062a\u062e\u0627\u0628\u06cc \u0628\u0631\u0627\u06cc \u0645\u062b\u0627\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u0631 \u0633\u0648\u067e\u0631\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0648\u0631\u0632\u0634\u06cc MyNextBody | \u0645\u0627\u06cc \u0646\u06a9\u0633\u062a \u0628\u0627\u062f\u06cc\" width=\"384\" height=\"500\" srcset=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-exercise-category-feature.webp 767w, https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-exercise-category-feature-230x300.webp 230w\" sizes=\"auto, (max-width: 384px) 100vw, 384px\" \/><figcaption id=\"caption-attachment-235\" class=\"wp-caption-text\">\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0631 \u0627\u0633\u0627\u0633 \u0645\u062d\u062f\u0648\u062f\u0647 \u0639\u0636\u0644\u0627\u062a \u0627\u0646\u062a\u062e\u0627\u0628\u06cc<\/figcaption><\/figure><\/li>\n<li>\u0645\u06cc\u062a\u0648\u0646\u06cc \u0631\u0648\u06cc \u063a\u0630\u0627\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u06cc\u062e\u0648\u0631\u06cc \u0648 \u0648\u0639\u062f\u0647\u200c\u0647\u0627\u062a \u0646\u0638\u0627\u0631\u062a \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc \u0648 \u0627\u0631\u0632\u0634 \u063a\u0630\u0627\u06cc\u06cc\u0634\u0648\u0646\u0648 \u0628\u0641\u0647\u0645\u06cc.\n<figure id=\"attachment_573\" aria-describedby=\"caption-attachment-573\" style=\"width: 252px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-573\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-calorie-counter-main-page.webp\" alt=\"\u0635\u0641\u062d\u0647 \u0627\u0635\u0644\u06cc \u06a9\u0627\u0644\u0631\u06cc\u200c\u0634\u0645\u0627\u0631 MyNextBody | \u0645\u0627\u06cc\u200c\u0646\u06a9\u0633\u062a\u200c\u0628\u0627\u062f\u06cc - \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0648 \u0645\u0635\u0631\u0641\u06cc \u06a9\u0627\u0631\u0628\u0631\" width=\"252\" height=\"500\" srcset=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-calorie-counter-main-page.webp 503w, https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-calorie-counter-main-page-151x300.webp 151w\" sizes=\"auto, (max-width: 252px) 100vw, 252px\" \/><figcaption id=\"caption-attachment-573\" class=\"wp-caption-text\">\u0646\u0645\u0627\u06cc\u0634 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631\u06cc\u0627\u0641\u062a\u06cc \u0648 \u0645\u0635\u0631\u0641\u06cc \u06a9\u0627\u0631\u0628\u0631 \u062f\u0631 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0634\u0645\u0627\u0631 MyNextBody | \u0645\u0627\u06cc \u0646\u06a9\u0633\u062a \u0628\u0627\u062f\u06cc<\/figcaption><\/figure><\/li>\n<li>\u0627\u06af\u0647 \u062f\u0646\u0628\u0627\u0644 \u0645\u06a9\u0645\u0644 \u0645\u06cc\u06af\u0631\u062f\u06cc \u0645\u06cc\u062a\u0648\u0646\u06cc \u06cc\u0647 \u0645\u0646\u0628\u0639 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc \u06a9\u0647 \u0628\u06cc\u0637\u0631\u0641\u0627\u0646\u0647 \u0645\u06a9\u0645\u0644\u200c\u0647\u0627 \u0631\u0648 \u0628\u0631\u0627\u062a \u062a\u062c\u0632\u06cc\u0647 \u0648 \u062a\u062d\u0644\u06cc\u0644 \u06a9\u0631\u062f\u0647<\/li>\n<li>\u0648 \u062e\u06cc\u0644\u06cc \u0642\u0627\u0628\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062f\u06cc\u06af\u0647.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u0628\u0627 \u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0627\u0646\u06af\u06cc \u0628\u0627\u0644\u0627 \u0648 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0627\u0648\u0646\u0627 \u062a\u0648 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0648\u0631\u0632\u0634 MyNextBody\u060c \u062e\u06cc\u0644\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0645\u06cc\u200c\u06af\u06cc\u0631\u06cc \u0648 \u062f\u0631\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0646\u062a\u0631\u0644\u200c\u0634\u062f\u0647 \u0648 \u0635\u062d\u06cc\u062d \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u0634\u0647.<\/p>\n<p>\u0631\u0627\u0633\u062a\u06cc \u0627\u06af\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u062a \u062a\u0645\u0648\u0645 \u0634\u062f\u0646 \u0628\u06cc\u0627 \u062a\u0648 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0648 \u0645\u062f\u062a \u0632\u0645\u0627\u0646 \u062a\u0645\u0631\u06cc\u0646\u062a\u0648 \u0648\u0627\u0631\u062f \u06a9\u0646 \u062a\u0627 \u06a9\u0627\u0644\u0631\u06cc \u0645\u0635\u0631\u0641\u06cc \u062a\u0645\u0631\u06cc\u0646\u062a\u0648 \u0628\u0628\u06cc\u0646\u06cc!<\/p>\n<figure id=\"attachment_564\" aria-describedby=\"caption-attachment-564\" style=\"width: 252px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-564\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-bodybuilding-exercise-burnt-calorie.webp\" alt=\"\u06a9\u0627\u0644\u0631\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0633\u0648\u067e\u0631\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0634\u0645\u0627\u0631 MyNextBody | \u0645\u0627\u06cc \u0646\u06a9\u0633\u062a \u0628\u0627\u062f\u06cc\" width=\"252\" height=\"500\" srcset=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-bodybuilding-exercise-burnt-calorie.webp 503w, https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/2025\/12\/mynextbody-bodybuilding-exercise-burnt-calorie-151x300.webp 151w\" sizes=\"auto, (max-width: 252px) 100vw, 252px\" \/><figcaption id=\"caption-attachment-564\" class=\"wp-caption-text\">\u06a9\u0627\u0644\u0631\u06cc \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u0633\u0648\u067e\u0631\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0634\u0645\u0627\u0631 MyNextBody | \u0645\u0627\u06cc \u0646\u06a9\u0633\u062a \u0628\u0627\u062f\u06cc<\/figcaption><\/figure>\n<h2>\n\t\t<div id=\"da86d8acd988d8b1db8c-d8afd8a7d986d984d988d8afd8b4-daa9d986d985d89f\" data-title=\"\u0686\u062c\u0648\u0631\u06cc \u062f\u0627\u0646\u0644\u0648\u062f\u0634 \u06a9\u0646\u0645\u061f\" class=\"index-title\"><\/div>\n\t<\/h2>\n<h2>\u0686\u062c\u0648\u0631\u06cc \u062f\u0627\u0646\u0644\u0648\u062f\u0634 \u06a9\u0646\u0645\u061f<\/h2>\n<p>\u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 MyNextBody \u0631\u0648 \u0645\u06cc\u062a\u0648\u0646\u06cc \u062e\u06cc\u0644\u06cc \u0631\u0627\u062d\u062a \u0627\u0632 \u06af\u0648\u06af\u0644\u200c\u067e\u0644\u06cc \u0648 \u06cc\u0627\u00a0 \u0648\u0628\u0633\u0627\u06cc\u062a MyNextBody \u062f\u0627\u0646\u0644\u0648\u062f \u06a9\u0646\u06cc!<\/p>\n<p><a href=\"https:\/\/play.google.com\/store\/apps\/details?id=io.mynextbody.mynextbody\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-543\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/mynextbody-google-play-download.webp\" alt=\"\u062f\u0627\u0646\u0644\u0648\u062f \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 MyNextBody \u0627\u0632 \u06af\u0648\u06af\u0644\u200c\u067e\u0644\u06cc\" width=\"270\" height=\"80\" srcset=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/mynextbody-google-play-download.webp 405w, https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/mynextbody-google-play-download-300x89.webp 300w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><\/p>\n<p><a href=\"https:\/\/mynextbody.io\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-541\" src=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/mynextbody-direct-download.webp\" alt=\"\u062f\u0627\u0646\u0644\u0648\u062f \u0645\u0633\u062a\u0642\u06cc\u0645 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 MyNextBody \u0627\u0632 \u0633\u0627\u06cc\u062a\" width=\"270\" height=\"80\" srcset=\"https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/mynextbody-direct-download.webp 405w, https:\/\/mynextbody.io\/mag\/wp-content\/uploads\/mynextbody-direct-download-300x89.webp 300w\" sizes=\"auto, (max-width: 270px) 100vw, 270px\" \/><\/a><\/p>\n<hr class=\"custom-cursor-default-hover\" \/>\n<h2>\n\t\t<div id=\"d8acd985d8b9d8a8d986d8afdb8c\" data-title=\"\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc\" class=\"index-title\"><\/div>\n\t<\/h2>\n<h2 style=\"text-align: justify;\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2>\n<p style=\"text-align: justify;\">\u067e\u0633 \u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc \u062e\u0648\u062f\u0645\u0648\u0646\u06cc:<\/p>\n<ul style=\"text-align: justify;\">\n<li>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648\u0627\u0642\u0639\u0627 \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631\u0647 \u0648 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0628\u0632\u0627\u0631 \u062e\u0627\u0635 \u0646\u062f\u0627\u0631\u0647.<\/li>\n<li>\u06a9\u0631\u0627\u0646\u0686\u060c \u067e\u0644\u0627\u0646\u06a9\u060c \u062a\u0648\u06cc\u0633\u062a \u0631\u0648\u0633\u06cc\u060c \u067e\u0627\u06cc\u06cc\u0646 \u0622\u0648\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u0648 \u067e\u0644\u0627\u0646\u06a9 \u062c\u0627\u0646\u0628\u06cc \u062a\u06a9 \u067e\u0627\u060c \u062d\u0631\u06a9\u0627\u062a \u0627\u0635\u0644\u06cc \u0647\u0633\u062a\u0646.<\/li>\n<li>\u062d\u0631\u06a9\u0627\u062a \u062a\u0631\u06a9\u06cc\u0628\u06cc \u0648 \u0628\u0627 \u06a9\u0646\u062a\u0631\u0644 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0646 \u06a9\u0644 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062a\u0642\u0648\u06cc\u062a \u0628\u0634\u0647.<\/li>\n<li>\u0631\u0639\u0627\u06cc\u062a \u0631\u0698\u06cc\u0645 \u0633\u0627\u0644\u0645 \u0648 \u06a9\u0627\u0644\u0631\u06cc \u0645\u062a\u0639\u0627\u062f\u0644 \u0646\u062a\u06cc\u062c\u0647 \u0631\u0648 \u0686\u0646\u062f \u0628\u0631\u0627\u0628\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0647.<\/li>\n<li>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0627\u067e\u0644\u06cc\u06a9\u06cc\u0634\u0646 \u0645\u062b\u0644 MyNextBody \u0628\u0647\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0647 \u067e\u06cc\u06af\u06cc\u0631\u06cc \u062f\u0631\u0633\u062a \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0634\u0645\u0646\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">\u0627\u06af\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0631\u0648 \u062f\u0631\u0633\u062a \u0627\u0646\u062c\u0627\u0645 \u0628\u062f\u06cc \u0648 \u0635\u0628\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u060c \u0645\u0637\u0645\u0626\u0646 \u0628\u0627\u0634 \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u06cc \u067e\u06cc\u062f\u0627 \u0645\u06cc\u200c\u06a9\u0646\u06cc \u0628\u062f\u0648\u0646 \u0627\u06cc\u0646\u06a9\u0647 \u0645\u062c\u0628\u0648\u0631 \u0628\u0627\u0634\u06cc \u0633\u0627\u0639\u062a\u200c\u0647\u0627 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u06cc.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u06cc\u200c\u0631\u0633\u06cc\u0645 \u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647. \u0647\u0645\u0647 \u0645\u06cc\u200c\u062f\u0648\u0646\u06cc\u0645 \u062f\u0627\u0634\u062a\u0646 \u06cc\u0647 \u0634\u06a9\u0645 \u062a\u062e\u062a \u0648 \u067e\u0647\u0644\u0648\u0647\u0627\u06cc \u062c\u0645\u0639 \u0648 \u062c\u0648\u0631 \u0686\u0642\u062f\u0631 \u062d\u0633 \u062e\u0648\u0628 \u0628\u0647 \u0622\u062f\u0645 \u0645\u06cc\u062f\u0647. \u0627\u0645\u0627 \u0646\u06a9\u062a\u0647 \u0627\u06cc\u0646\u0647 \u06a9\u0647 \u0644\u0627\u0632\u0645 \u0646\u06cc\u0633\u062a \u062d\u062a\u0645\u0627\u064b \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u06cc \u06cc\u0627 \u062a\u062c\u0647\u06cc\u0632\u0627\u062a \u06af\u0631\u0648\u0646 \u0628\u062e\u0631\u06cc\u061b \u0628\u0627 \u06cc\u0647 \u0641\u0636\u0627\u06cc \u06a9\u0648\u0686\u06a9 \u062a\u0648 \u062e\u0648\u0646\u0647 \u0647\u0645 \u0645\u06cc\u0634\u0647 \u0646\u062a\u06cc\u062c\u0647 \u06af\u0631\u0641\u062a. \u067e\u0633 \u0628\u06cc\u0627\u06cc\u0645 \u0628\u0627 \u0647\u0645 \u06cc\u06a9 \u0645\u0633\u06cc\u0631 \u0631\u0627\u062d\u062a &hellip;<\/p>\n","protected":false},"author":2,"featured_media":629,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[26],"tags":[28,29,27],"class_list":["post-397","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-exercise-guides","tag-obliques","tag-home-workout","tag-abs-workout"],"_links":{"self":[{"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/posts\/397","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/comments?post=397"}],"version-history":[{"count":20,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/posts\/397\/revisions"}],"predecessor-version":[{"id":627,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/posts\/397\/revisions\/627"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/media\/629"}],"wp:attachment":[{"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/media?parent=397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/categories?post=397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/mynextbody.io\/mag\/fa\/wp-json\/wp\/v2\/tags?post=397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}