Summarize this content to 2000 words in 6 paragraphs in Arabic
\n \u062a\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u064a\u0644\u0627\u064b \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u062d\u0627\u0644 \u0627\u0646\u0634\u063a\u0627\u0644\u0643 \u0648\u0639\u062f\u0645 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0643\u0646 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062a\u0623\u062f\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0642\u062f \u064a\u0635\u064a\u0628 \u0627\u0644\u0628\u0639\u0636 \u0628\u0627\u0644\u0645\u0644\u0644 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0642\u0641.
\n\u0648\u064a\u0639\u062f \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0623\u062d\u062f \u0623\u0646\u062c\u0639 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0644\u0643\u0633\u0631 \u062d\u0627\u0644\u0629 \u0627\u0644\u062c\u0645\u0648\u062f \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062a\u0633\u0628\u0628 \u0641\u064a\u0647\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629\u060c \u0648\u0630\u0644\u0643 \u0644\u0645\u0627 \u0644\u0647 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u0644\u0644\u0634\u062e\u0635.
\n\u0645\u0627 \u0647\u0648 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0648\u0645\u0627 \u0623\u0647\u0645\u064a\u062a\u0647 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u061f
\n\u0625\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0647\u0648 \u0646\u0638\u0627\u0645 \u0645\u0645\u064a\u0632 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062a\u0646\u0648\u064a\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0645\u0644\u0644 \u0648\u062a\u062d\u0642\u064a\u0642 \u062a\u0642\u062f\u0645 \u0645\u0644\u0645\u0648\u0633 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629. \u0648\u064a\u0642\u0648\u0645 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0645\u062a\u062a\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0648\u062d \u0645\u0627 \u0628\u064a\u0646 5 \u0625\u0644\u0649 10 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062a\u0646\u0627\u0648\u0628 \u0641\u064a\u0647\u0627 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0645\u0627 \u0639\u062f\u062f\u0627\u064b \u0645\u062d\u062f\u062f\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0645\u062f\u0629 \u0632\u0645\u0646\u064a\u0629 \u0645\u0639\u064a\u0646\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0622\u062e\u0631\u060c \u0645\u0639 \u0623\u062e\u0630 \u0641\u062a\u0631\u0629 \u0644\u0644\u0631\u0627\u062d\u0629 \u0639\u0646\u062f \u0628\u062f\u0621 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u062c\u062f\u064a\u062f.
\n\u0625\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0647\u0648 \u0646\u0638\u0627\u0645 \u0645\u0645\u064a\u0632 \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062a\u0646\u0648\u064a\u0639 \u062a\u062f\u0631\u064a\u0628\u0627\u062a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0645\u0644\u0644 (\u0631\u0648\u064a\u062a\u0631\u0632)
\n\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629
\n\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629 \u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u0645\u0639\u062f\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0648\u062a\u0645\u062b\u0644 \u0634\u0643\u0644\u0627\u064b \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629\u060c \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0645\u0631\u0643\u0628\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0634\u0637 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0642\u0644\u0628 \u0641\u064a \u0622\u0646\u064d \u0648\u0627\u062d\u062f.
\n\u0641\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0625\u0646 \u0643\u0646\u062a \u0639\u062f\u0627\u0621\u064b\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0625\u0646 \u0643\u0646\u062a \u0645\u0646 \u0645\u062d\u0628\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u064a\u0648\u063a\u0627 \u0641\u0625\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0639\u0632\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0641\u0642\u0637.
\n\u0645\u0627\u0630\u0627 \u062a\u062d\u062a\u0627\u062c \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629\u061f
\n\u0645\u0646 \u0623\u062c\u0644 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629\u060c \u0643\u0644 \u0645\u0627 \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u064a\u0647 \u0647\u0648 \u0641\u0642\u0637 \u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u062d\u0631\u0643\u0629 \u0648\u0631\u0628\u0645\u0627 \u0643\u0631\u0633\u064a \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u00ab\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u064a\u0628\u0633\u00bb . \u0648\u0641\u064a \u062d\u0627\u0644 \u0643\u0646\u062a \u062a\u062a\u0645\u0631\u0646 \u0639\u0644\u0649 \u0633\u0637\u062d \u0635\u0644\u0628\u060c \u0641\u0625\u0646 \u0628\u0633\u0627\u0637 \u0627\u0644\u064a\u0648\u063a\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0627\u064b \u0644\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0639\u062f\u064a\u0646.
\n\u0645\u062b\u0627\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629
\n\u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0645\u062b\u0627\u0644 \u062a\u062f\u0631\u064a\u0628\u0627\u064b \u0645\u0646 8 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u062a\u0633\u062a\u0647\u062f\u0641 \u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0639 \u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646. \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u062e\u0630 \u062f\u0642\u064a\u0642\u0629 \u0643\u0627\u0645\u0644\u0629 \u0644\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a.
\n\u062a\u062f\u0631\u064a\u0628 \u0645\u0646 8 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-Ups) \u2013 15 \u0645\u0631\u0629
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0631\u0628\u064a\u0632 (Burpees) \u2013 15 \u0645\u0631\u0629
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank) \u2013 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 (Jump Lunges) \u2013 20 \u0645\u0631\u0629
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0648\u0644\u0641\u064a\u0646 (Dolphin Push-Ups) \u2013 15 \u0645\u0631\u0629
\n-\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0636\u0641\u062f\u0639 (Frog Squats) \u2013 20 \u0645\u0631\u0629
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0631\u0627\u064a\u0633\u064a\u0628\u0633 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0631\u0633\u064a (Tricep Dips) \u2013 15 \u0645\u0631\u0629
\n-\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 (Wall Sit) \u2013 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629
\n\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d
\n1- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-Ups)
\n\u064a\u064f\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642: \u0627\u0644\u062a\u0645\u062f\u062f \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0628\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062b\u0646\u064a \u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0642\u0645 \u0628\u0645\u062f \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0648\u0641\u0631\u062f \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644 \u062b\u0645 \u062d\u0627\u0648\u0644 \u0627\u0644\u0646\u0632\u0648\u0644 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a 7.5 \u0633\u0645 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649. \u0627\u062f\u0641\u0639 \u0628\u0642\u0648\u0629 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
\n\u0644\u0627 \u062a\u0646\u0633\u064e \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645. \u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u064b\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0648\u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0642\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u0642\u0637 \u0645\u0646 \u062c\u0633\u0645\u0643.
\n\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u064b \u0641\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0636\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0641\u0642\u0637 \u0645\u0646 \u062c\u0633\u0645\u0643 (\u0631\u0648\u064a\u062a\u0631\u0632)
\n2- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0631\u0628\u064a\u0632 (Burpees)
\n\u064a\u064f\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642: \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0627\u0646\u0632\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u062b\u0645 \u0627\u062f\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0644\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0646\u0632\u0648\u0644 \u0628\u062c\u0633\u0645\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0623\u0631\u0636 \u0645\u062b\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u0639\u0627\u0644\u064a\u0629\u060c \u0648\u0645\u0646\u0647\u0627 \u0625\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0623\u062e\u064a\u0631\u0627\u064b \u0627\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621
\n\u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0646\u0633\u062e\u0629 \u0623\u0628\u0633\u0637\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0639\u062f\u0645 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.
\n\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 (\u0631\u0648\u064a\u062a\u0631\u0632)
\n3- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank)
\n\u064a\u064f\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642: \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0627\u0644\u0628\u0633\u0627\u0637 \u062b\u0645 \u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643\u060c \u0645\u0643\u0648\u0646\u0627\u064b \u062e\u0637\u0627\u064b \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0646 \u0631\u0623\u0633\u0643 \u0648\u0639\u0646\u0642\u0643 \u0625\u0644\u0649 \u0642\u062f\u0645\u064a\u0643. \u062d\u0627\u0648\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0623\u0637\u0648\u0644 \u0645\u062f\u0629 \u0632\u0645\u0646\u064a\u0629.
\n\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0647\u0645\u0627\u064b \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.
\n4- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 (Jump Lunges)
\n\u064a\u064f\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642: \u0623\u0646 \u062a\u0623\u062e\u0630 \u062e\u0637\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0641\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0648\u0631\u0643\u064a\u0643 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0642\u0631\u064a\u0628\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0641\u062e\u0630\u0643 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u0623\u0631\u0636. \u0627\u0642\u0641\u0632 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0628\u062f\u0651\u0644 \u0648\u0636\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u0627\u0642\u0641\u0632 \u0645\u062c\u062f\u062f\u0627\u064b \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u062a\u0649 \u0625\u0643\u0645\u0627\u0644 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629.<\/p>\n
5- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0648\u0644\u0641\u064a\u0646 (Dolphin Push-Ups)
\n\u064a\u064f\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642: \u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0639 \u0648\u0636\u0639 \u0633\u0627\u0639\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0636\u063a\u0637 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u0628\u0634\u0643\u0644 \u0645\u0627\u0626\u0644 \u0644\u0644\u0623\u0639\u0644\u0649. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0628\u0643\u062a\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.
\n\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646\u0627\u064b \u0645\u0645\u064a\u0632\u0627\u064b \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0625\u0630\u0627 \u0648\u062c\u062f\u062a \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0639\u0627\u062f\u064a.
\n6- \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0636\u0641\u062f\u0639 (Frog Squats)
\n\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0636\u0641\u062f\u0639 \u062a\u0645\u0631\u064a\u0646\u0627\u064b \u0641\u0639\u0627\u0644\u0627\u064b \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u064a \u0645\u0646 \u0627\u0644\u0633\u0627\u0642.
\n\u064a\u064f\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0639\u0646 \u0637\u0631\u064a\u0642: \u062e\u0641\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u0648\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b. \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u062f\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0644\u0644\u062e\u0627\u0631\u062c \u0644\u0643\u064a \u062a\u0644\u0627\u0645\u0633 \u0645\u0631\u0641\u0642\u064a\u0643\u060c \u0645\u0642\u0644\u062f\u0627\u064b \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0636\u0641\u062f\u0639. \u0627\u062f\u0641\u0639 \u0628\u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0641\u064a \u0627\u0644\u0623\u0639\u0644\u0649. \u0647\u0630\u0647 \u062a\u064f\u0639\u062a\u0628\u0631 \u062d\u0631\u0643\u0629 \u0648\u0627\u062d\u062f\u0629. \u0643\u0631\u0631 \u062d\u0633\u0628 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628.<\/p>\n
7-\u062a\u0645\u0631\u064a\u0646 \u00ab\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u064a\u0628\u0633\u00bb \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0631\u0633\u064a (Tricep Dips)
\n\u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0631\u0633\u064a\u0627\u064b \u0623\u0648 \u0637\u0627\u0648\u0644\u0629 \u0644\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 \u00ab\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u064a\u0628\u0633\u00bb.
\n\u064a\u064f\u0645\u0643\u0646 \u062a\u0623\u062f\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642: \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u0643\u0631\u0633\u064a \u0648\u0631\u0627\u062d\u062a\u0627 \u064a\u062f\u064a\u0643 \u0645\u062a\u062c\u0647\u062a\u0627\u0646 \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644 \u0648\u0630\u0631\u0627\u0639\u0627\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u0627\u0646.
\n\u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0645\u0631\u0641\u0642\u0627\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 \u0642\u0627\u0626\u0645\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0628\u0642\u0627\u0626\u0647\u0645\u0627 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u062c\u0633\u0645\u0643 \u062f\u0648\u0646 \u0627\u0644\u0627\u0646\u0641\u0631\u0627\u062c \u0644\u0644\u062e\u0627\u0631\u062c.
\n\u0627\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0648\u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629.
\n\u0627\u0633\u062a\u062e\u062f\u0645 \u0643\u0631\u0633\u064a\u0627\u064b \u0623\u0648 \u0637\u0627\u0648\u0644\u0629 \u0644\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u00ab\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u064a\u0628\u0633\u00bb (\u0631\u0648\u064a\u062a\u0631\u0632)
\n8- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 (Wall Sit)
\n\u062a\u0645\u0631\u064a\u0646 \u0623\u062e\u064a\u0631 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. \u0623\u062b\u0646\u0627\u0621 \u062a\u0623\u062f\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.
\n\u0639\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0623\u0646 \u062a\u0642\u0641 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0642\u0627\u0628\u0644 \u0627\u0644\u062d\u0627\u0626\u0637. \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0648\u0631\u0643\u0627\u0643 \u0639\u0646\u062f \u0632\u0648\u0627\u064a\u0627 90 \u062f\u0631\u062c\u0629. \u0627\u062b\u0628\u062a \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d. \u0627\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0643\u0639\u0628\u064a\u0643 \u0648\u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.
\n\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062f\u0627\u0626\u0631\u064a
\n\u064a\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0645\u062b\u0627\u0644\u0627\u064b \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0628\u0642\u064a\u0643 \u0646\u0634\u064a\u0637\u0627\u064b \u0648\u0642\u0648\u064a\u0627\u064b. \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u064b\u060c \u0641\u062c\u0631\u0628 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0644\u062f\u0648\u0631\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0623\u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u0631\u064a\u0627\u0636\u064a\u0627\u064b \u0645\u062d\u062a\u0631\u0641\u0627\u064b \u0623\u0648 \u0645\u0639\u062a\u0627\u062f\u0627\u064b \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629\u060c \u0641\u0643\u0631\u0631 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0633\u0627\u0628\u0642 \u062b\u0644\u0627\u062b \u062f\u0648\u0631\u0627\u062a.<\/p>\n
“);
\n googletag.cmd.push(function() { googletag.display(‘div-gpt-ad-3341368-4’); });
\n }<\/p>\n","protected":false},"excerpt":{"rendered":"
Summarize this content to 2000 words in 6 paragraphs in Arabic \u062a\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0628\u062f\u064a\u0644\u0627\u064b \u0645\u062b\u0627\u0644\u064a\u0627\u064b \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u062d\u0627\u0644 \u0627\u0646\u0634\u063a\u0627\u0644\u0643 \u0648\u0639\u062f\u0645 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u0649 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0644\u0643\u0646 \u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u062a\u0623\u062f\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u0642\u062f \u064a\u0635\u064a\u0628 \u0627\u0644\u0628\u0639\u0636 \u0628\u0627\u0644\u0645\u0644\u0644 \u0648\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0648\u0642\u0641. \u0648\u064a\u0639\u062f \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062f\u0627\u0626\u0631\u064a \u0623\u062d\u062f \u0623\u0646\u062c\u0639 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0644\u0643\u0633\u0631 \u062d\u0627\u0644\u0629 \u0627\u0644\u062c\u0645\u0648\u062f \u0627\u0644\u062a\u064a \u0642\u062f<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"class_list":{"0":"post-194110","1":"post","2":"type-post","3":"status-publish","4":"format-standard","6":"category-news"},"_links":{"self":[{"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/posts\/194110","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/comments?post=194110"}],"version-history":[{"count":0,"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/posts\/194110\/revisions"}],"wp:attachment":[{"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/media?parent=194110"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/categories?post=194110"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/globetimeline.com\/ar\/wp-json\/wp\/v2\/tags?post=194110"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}