{"id":3327,"date":"2020-03-25T12:33:33","date_gmt":"2020-03-25T09:33:33","guid":{"rendered":"http:\/\/34.76.162.159\/sports-for-all-series-part-ii-exercises-for-your-best-home-workout.php"},"modified":"2020-04-21T12:03:26","modified_gmt":"2020-04-21T09:03:26","slug":"sports-for-all-series-part-ii-exercises-for-your-best-home-workout","status":"publish","type":"post","link":"http:\/\/34.76.162.159\/ar\/sports-for-all-series-part-ii-exercises-for-your-best-home-workout\/","title":{"rendered":"\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0627\u062a\u062d\u0627\u062f \u0644\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0644\u062c\u0645\u064a\u0639: \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u062b\u0627\u0646\u064a"},"content":{"rendered":"<h1 style=\"text-align: right;\">\u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0645\u0631\u0627\u064b \u064a\u0633\u064a\u0631\u0627\u064b \u062c\u062f\u0627\u064b \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629!<\/h1>\n<p>\u063a\u0637\u062a \u0627\u0644\u0646\u0633\u062e\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 <a href=\"http:\/\/34.76.162.159\/five-videos-sports-for-all-series.php?lang=ar\">\u062e\u0645\u0633\u0629 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0639\u0644\u064a\u0645\u064a\u0629 (\u0627\u0646\u0642\u0631 \u0647\u0646\u0627 \u0644\u062a\u0635\u0641\u0651\u062d \u0627\u0644\u0645\u0642\u0627\u0644\u0629)<\/a> \u0648\u062a\u0636\u0645\u0646\u062a \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0648\u062b\u0628 (Jumping Jacks) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f (Bird Dog) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0629 (Tricep Dip) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0643\u0644 (Flutter Kick) \u0648\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0651\u0642 \u0627\u0644\u0633\u0644\u0627\u0644\u0645 (Stair Climbing).<\/p>\n<p>\u0648\u0633\u0646\u063a\u0637\u064a \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0633\u062e\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:\u00a0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u064a\u062a \u0627\u0628 (Sit up) \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u062d (Planks) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Dumbbell squats) \u0648\u062a\u0645\u0631\u064a\u0646 (Pulse ups) \u0648\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u0644\u0651\u0642 (Mountain climbers). \u0648\u0644\u064a\u0633 \u0647\u0646\u0627\u0643 \u0648\u0642\u062a\u064c \u0623\u0641\u0636\u0644 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 \u0648\u0646\u0634\u0627\u0637\u0643 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629\u060c \u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u062f\u0627\u0626\u0645\u0627\u064b \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0628\u0639\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0628\u062f\u0623\u060c \u0648\u0631\u0628\u0645\u0627 \u062a\u0642\u0648\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0644\u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0639\u062f\u0627\u064b \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u0648\u0645\u0645\u064a\u0632.<\/p>\n<p>\u0648\u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u064a\u0646\u0635\u062d \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0628\u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0636\u0645\u0646 \u0645\u062c\u0627\u0645\u064a\u0639 \u062b\u0644\u0627\u062b\u064a\u0629\u060c \u0628\u0645\u0639\u0646\u0649 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u0648\u0642\u062a \u0628\u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 \u062a\u0633\u0639\u0629 \u0645\u0631\u0627\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0648\u0627\u062d\u062f.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0631\u064a\u0646 (Pulse ups) \u062b\u0645 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Dumbbell squats). \u0623\u0646\u0647\u064a \u062d\u0631\u0643\u0627\u062a \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 \u062d\u062f\u0629\u060c \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 .<\/p>\n<p>\u0648\u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0645\u0631\u0651\u0646 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643\u060c \u0641\u0631\u0628\u0645\u0627 \u062a\u0641\u064a\u062f\u0643 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u062d\u0645\u0627\u0633\u064a\u0629. \u0625\u0644\u064a\u0643 \u0628\u0639\u0636\u0627\u064b \u0645\u0646 \u062e\u064a\u0627\u0631\u0627\u062a\u0646\u0627 \u0645\u0646 <a href=\"http:\/\/34.76.162.159\/boost-your-workout-with-a-playlist-for-every-mood.php?lang=ar\">\u0642\u0648\u0627\u0626\u0645 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u062a\u064a \u062a\u0628\u0642\u064a\u0643 \u0645\u062a\u062d\u0645\u0633\u0627\u064b \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>!<\/p>\n<h3>\u00a0\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u064a\u062a \u0627\u0628 (Sit ups)<\/h3>\n<p>\u0646\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u062e\u0645\u0633\u0629 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b. \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u062f\u064a \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0643\u0644\u0651 \u062d\u0633\u0628 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0647.<\/p>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Sit Ups | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/fajxhgkxnI0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0644\u0648\u0627\u062d (<\/strong><strong>Planks<\/strong><strong>)<\/strong><\/h3>\n<p>\u0646\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d. \u0623\u0645\u0627 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u062f\u064a \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0643\u0644\u0651 \u062d\u0633\u0628 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0647.<\/p>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Planks | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/8lbGUp01sow?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (<\/strong><strong>Dumbbell squats<\/strong><strong>)<\/strong><\/h3>\n<p>\u0646\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u062b\u0644\u0627\u062b\u0629 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b. \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u062f\u064a \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0643\u0644\u0651 \u062d\u0633\u0628 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0647.<\/p>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Dumbbell Jump Squat | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/MY7X5aTlYh0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u062a\u0645\u0631\u064a\u0646 (<\/strong><strong>Pulse Up<\/strong><strong>)<\/strong><\/h3>\n<p>\u0646\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u062e\u0645\u0633\u0629 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b. \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u062f\u064a \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0643\u0644\u0651 \u062d\u0633\u0628 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0647.<\/p>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Pulse Ups | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/ZD4o4RiYguk?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h3><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0633\u0644\u0651\u0642 (<\/strong><strong>Mountain climber<\/strong><strong>)<\/strong><\/h3>\n<p>\u0646\u0646\u0635\u062d \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0633\u0628\u0639\u0629 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b. \u0648\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0645\u0631\u0633\u064a\u0646\u060c \u0641\u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u062d\u062f\u064a \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0643\u0644\u0651 \u062d\u0633\u0628 \u0627\u0633\u062a\u0637\u0627\u0639\u062a\u0647.<\/p>\n<p><iframe title=\"\u0628\u064a\u062a\u0643 \u0646\u0627\u062f\u064a\u0643 - Mountain Climber | Sports for All Federation\" width=\"800\" height=\"450\" src=\"https:\/\/www.youtube.com\/embed\/QJqaXJWkhFY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<p>\u0648\u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0642\u0645 \u0628\u0628\u0639\u0636 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u062a\u0631\u062e\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0641\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0647\u0645\u0629 \u062c\u062f\u0627\u064b \u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u062f \u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0636\u0645\u0646\u0647\u0627 \u062c\u0645\u064a\u0639 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643\u0645 \u0643\u0630\u0644\u0643 \u0632\u064a\u0627\u0631\u0629 <a href=\"https:\/\/www.youtube.com\/playlist?list=PLoZo625LLxQiDPnMVF6-qP5OuMBkxz3Ny\">\u0642\u0646\u0627\u062a\u0646\u0627 \u0644\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628 \u0648\u0645\u0634\u0627\u0647\u062f\u0629 10 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0647\u0646\u0627<\/a>!<\/p>\n<hr \/>\n<p><span style=\"font-size: 10pt;\"><em><a href=\"http:\/\/34.76.162.159\/healthy-living?lang=ar\">Healthy Living<\/a>\u00a0is a frequently updated content section brought to you by the Saudi Sports for All Federation. In the spirit of supporting our #HealthyActiveCommunity, we\u2019re sharing tips around wellness, physical activity and more!<\/em><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0645\u0631\u0627\u064b \u064a\u0633\u064a\u0631\u0627\u064b \u062c\u062f\u0627\u064b \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629! \u063a\u0637\u062a \u0627\u0644\u0646\u0633\u062e\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0633\u0644\u0633\u0644\u0629 \u062e\u0645\u0633\u0629 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u062a\u0639\u0644\u064a\u0645\u064a\u0629 (\u0627\u0646\u0642\u0631 \u0647\u0646\u0627 \u0644\u062a\u0635\u0641\u0651\u062d \u0627\u0644\u0645\u0642\u0627\u0644\u0629) \u0648\u062a\u0636\u0645\u0646\u062a 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