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\u062a\u0643\u0648\u0646 “\u0635\u062e\u0631\u0629 \u0642\u0641\u0632” (\u0641\u0642\u0637 \u0643\u0646 \u062d\u0630\u0631\u064b\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0639\u0644\u0649 \u0627\u0644\u062e\u0634\u0628 \u0627\u0644\u0635\u0644\u0628). \u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0645\u0647\u0645 \u0647\u0648 \u0648\u062c\u0648\u062f \u0645\u0644\u0641 \u0647\u062f\u0641<\/em> \u0644\u0647\u062f\u0641 \u0644.<\/p>\n \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 kettlebell \u0647\u064a \u0627\u0644\u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u060c \u0644\u0643\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u062c\u064a\u062f\u064b\u0627 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062f\u0627\u062e\u0644. \u0644\u0645\u0627\u0630\u0627\u061f<\/p>\n Kettlebells \u0645\u062f\u0645\u062c\u0629. \u0644\u0627 \u062a\u0634\u063a\u0644 \u0623\u064a \u0645\u0633\u0627\u062d\u0629 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u060c \u0643\u0645\u0627 \u0623\u0646 \u0646\u0645\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0641\u0639\u0644\u064a \u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u0633 \u0645\u0642\u064a\u062f \u062a\u0645\u0627\u0645\u064b\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u062d\u0642\u064b\u0627 \u0641\u064a \u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 KB \u062c\u064a\u062f \u0641\u064a \u062e\u0632\u0627\u0646\u0629 \u0643\u0628\u064a\u0631\u0629. Kettlebells \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a. \u0645\u0639 \u0648\u0627\u062d\u062f \u0641\u0642\u0637 kettlebell<\/a>\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062f\u0631\u064a\u0628 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u0631\u0626\u064a\u0633\u064a\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645 \u0641\u064a \u062d\u0648\u0627\u0644\u064a \u0639\u0634\u0631 \u062f\u0642\u0627\u0626\u0642.<\/p>\n \u0625\u0644\u064a\u0643 \u0639\u064a\u0646\u0629 \u0645\u0646 \u0645\u062c\u0645\u0639 kettlebell:<\/p>\n \u0633\u062a\u0646\u062a\u0647\u064a \u0641\u064a \u063a\u0636\u0648\u0646 10-15 \u062f\u0642\u064a\u0642\u0629. \u0633\u0648\u0641 \u062a\u062a\u0646\u0641\u0633 \u0628\u0635\u0639\u0648\u0628\u0629. \u0633\u0648\u0641 \u064a\u0634\u0639\u0631<\/em> \u0643\u0623\u0646\u0643 \u062d\u0635\u0644\u062a \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u060c \u0648\u0633\u0648\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u062d\u0635\u0644\u062a<\/em> \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f.<\/p>\n \u0645\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0623\u0646 \u062a\u062a\u062f\u0631\u0628 \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u0645\u0643\u0646\u0646\u0627 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u0646 \u0646\u062c\u0639\u0644\u0647\u0627 \u062a\u0639\u0645\u0644. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0647\u064a \u062b\u0627\u0646\u064a \u0623\u0641\u0636\u0644 \u0634\u064a\u0621 \u0628\u0639\u062f \u0627\u0644\u062a\u0648\u0627\u062c\u062f \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u0641\u064a \u0627\u0644\u0634\u0645\u0633.<\/p>\n![\"\u0631\u062c\u0644](\"https:\/\/marksdailyapple.com\/uploads\/2023\/04\/GettyImages-579779104-639x426.jpg\")
\u064a\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u0623\u062d\u062f \u0627\u0644\u062a\u0642\u0627\u0644\u064a\u062f \u0627\u0644\u0628\u0634\u0631\u064a\u0629 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629. \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0623\u0642\u0648\u0645 \u0628\u0647 \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u060c \u0633\u0648\u0627\u0621 \u0623\u0643\u0627\u0646 \u0630\u0644\u0643 \u0623\u0648\u0632\u0627\u0646\u064b\u0627 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u060c \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0633\u0631\u064a\u0639 \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0637\u0626 \u060c \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u060c \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0641\u064a \u0627\u0644\u0625\u0637\u0627\u0631\u0627\u062a \u0627\u0644\u0633\u0645\u064a\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0637\u0626 \u060c \u0623\u0648 \u0627\u0644\u062a\u062c\u062f\u064a\u0641 \u0641\u064a \u0627\u0644\u0645\u062d\u064a\u0637 \u060c \u0623\u0648 \u0643\u0631\u0629 \u0627\u0644\u0645\u062e\u0644\u0644 \u0641\u064a \u0627\u0644\u0645\u0644\u0639\u0628 \u0623\u0648 Final \u0639\u0644\u0649 \u0627\u0644\u0639\u0634\u0628. \u0625\u0646 \u0627\u0644\u062a\u0648\u0627\u062c\u062f \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c \u0641\u064a \u0627\u0644\u0634\u0645\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0644\u0644\u0639\u0628 \u064a\u0639\u0646\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644 \u060c \u0648\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f \u060c \u0648\u0645\u0636\u062e\u0629 \u0623\u0643\u0628\u0631 (\u0645\u0646 \u0625\u0646\u062a\u0627\u062c \u0623\u0643\u0633\u064a\u062f \u0627\u0644\u0646\u064a\u062a\u0631\u064a\u0643 \u0645\u0646 \u0636\u0648\u0621 \u0627\u0644\u0634\u0645\u0633 \u0627\u0644\u0645\u0630\u0643\u0648\u0631) \u060c \u0648\u0627\u062a\u0635\u0627\u0644 \u0623\u0642\u0648\u0649 \u0628\u0627\u0644\u0623\u0631\u0636 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062d\u0627\u0641\u064a \u0627\u0644\u0642\u062f\u0645\u064a\u0646<\/a>\u060c \u0648\u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u062c\u0645\u064a\u0639 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0637\u0628\u064a\u0639\u0629<\/a>\u060c \u0648\u0647\u064a \u0623\u0643\u062b\u0631 \u0625\u0645\u062a\u0627\u0639\u064b\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u064a \u0627\u0644\u062e\u0627\u0631\u062c. \u062a\u062d\u062a\u0627\u062c \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0625\u0644\u0649 \u0625\u062d\u0636\u0627\u0631 \u0627\u0644\u062e\u0627\u0631\u062c \u0625\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644. \u062a\u062d\u062a\u0627\u062c \u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0627\u062e\u0644\u064a\u0629.<\/p>\n\u0645\u0637\u062d\u0646\u0629 \u0634\u0627\u0642\u0629 \u0631\u0648\u0643<\/h2>\n
\u0645\u0634\u0627\u064a\u0629 \u0647\u064a\u0644 \u0633\u0628\u0631\u064a\u0646\u062a\u0633<\/h2>\n
\u0627\u0644\u0632\u062d\u0641 \u0627\u0644\u062f\u0628<\/h2>\n
\u0643\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/h2>\n
\n
\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 “\u0627\u0644\u0635\u062e\u0648\u0631”<\/h2>\n
\u0645\u062c\u0645\u0639 Kettlebell<\/h2>\n
\n
![\"\u0643\u0648\u0643\u062a\u064a\u0644_\u0648\u0627\u0644\u062a\u0627\u0631\u062a\u0627\u0631_\u0627\u0644\u0635\u0644\u0635\u0627\u062a_640x80\"](\"https:\/\/marksdailyapple.com\/uploads\/2020\/02\/Cocktail_Tartar_Banners_640x80.jpg\")
![\"\"](\"https:\/\/secure.gravatar.com\/avatar\/6f34056a4c522661afd98e6096a9dbae?s=96&r=g\")