{"id":13962,"date":"2026-10-20T23:23:14","date_gmt":"2026-10-20T20:23:14","guid":{"rendered":"https:\/\/spartacusprotein.com\/?p=13962"},"modified":"2026-10-20T23:31:24","modified_gmt":"2026-10-20T20:31:24","slug":"sets-reps-rest-progressive-overload-ar","status":"publish","type":"post","link":"https:\/\/spartacusprotein.com\/ar\/sets-reps-rest-progressive-overload-ar\/","title":{"rendered":"\u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0631\u0627\u062d\u0629: \u0643\u064a\u0641 \u062a\u062a\u062f\u0631\u062c \u0641\u064a \u0627\u0644\u0623\u0648\u0632\u0627\u0646\u061f"},"content":{"rendered":"<div lang=\"ar\" dir=\"rtl\" data-no-translation>\n<p><strong>\u0627\u0644\u062c\u0648\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062c\u0647\u062f \u062a\u0639\u0645\u0644 \u0645\u0639\u064b\u0627.<\/strong> \u0627\u0628\u062f\u0623 \u0628\u062e\u0637\u0629 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0643\u0631\u0627\u0631\u0647\u0627\u060c \u0648\u063a\u064a\u0651\u0631 \u062c\u0632\u0621\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u064a\u0639\u0637\u064a\u0643 \u0627\u0644\u0633\u062c\u0644 \u0633\u0628\u0628\u064b\u0627 \u0648\u0627\u0636\u062d\u064b\u0627. \u0627\u0644\u062e\u0637\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u062a\u0642\u0648\u0644 \u0644\u0643 \u0645\u0627\u0630\u0627 \u062a\u0639\u0645\u0644 \u0627\u0644\u064a\u0648\u0645 \u0648\u0643\u064a\u0641 \u062a\u0642\u0631\u0631 \u0644\u0644\u062d\u0635\u0629 \u0627\u0644\u0645\u0642\u0628\u0644\u0629.<\/p>\n<h2>\u0645\u0627 \u0645\u0639\u0646\u0649 2 \u00d7 8\u201312\u061f<\/h2>\n<p>\u062c\u0648\u0644\u062a\u0627 \u0639\u0645\u0644\u060c \u062a\u0633\u062a\u0647\u062f\u0641 \u0641\u064a \u0643\u0644 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u0627\u062b\u0646\u064a \u0639\u0634\u0631 \u062a\u0643\u0631\u0627\u0631\u064b\u0627. \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u062a\u0646\u0641\u064a\u0630 \u0643\u0627\u0645\u0644 \u0644\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062c\u0648\u0644\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u0631\u0627\u062d\u0629. \u0633\u062c\u0644 \u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0645\u0646\u0641\u0635\u0644\u0629 \u062d\u062a\u0649 \u0644\u0627 \u062a\u062e\u0644\u0637 \u0627\u0644\u062a\u0639\u0644\u0645 \u0628\u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u062e\u0637\u0637\u0629.<\/p>\n<p>\u0625\u0630\u0627 \u0639\u0645\u0644\u062a \u0639\u0634\u0631\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u062b\u0645 \u062a\u0633\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0627\u0643\u062a\u0628 10\/9. \u0643\u062a\u0627\u0628\u0629 \u00ab2 \u00d7 12\u00bb \u0644\u0623\u0646\u0647\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062e\u0637\u0629 \u062a\u062e\u0641\u064a \u0645\u0627 \u062d\u062f\u062b \u0641\u0639\u0644\u064b\u0627.<\/p>\n<h2>\u0645\u0627 \u0623\u0641\u0636\u0644 \u0639\u062f\u062f \u062a\u0643\u0631\u0627\u0631\u0627\u062a\u061f<\/h2>\n<p>\u062d\u062f\u062f \u0627\u0644\u0647\u062f\u0641 \u0623\u0648\u0644\u064b\u0627: \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062a\u0643\u0631\u0627\u0631 \u0648\u0627\u062d\u062f \u062b\u0642\u064a\u0644 \u0644\u064a\u0633 \u0627\u0644\u0647\u062f\u0641 \u0646\u0641\u0633\u0647 \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0629. \u0648\u062c\u062f \u062a\u062d\u0644\u064a\u0644 \u0634\u0628\u0643\u064a \u0623\u0646 \u0648\u0635\u0641\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u062d\u0633\u0651\u0646\u062a \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0645\u0639 \u0623\u0647\u0645\u064a\u0629 \u0623\u0643\u0628\u0631 \u0644\u0644\u0623\u062d\u0645\u0627\u0644 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0642\u0635\u0648\u0649. \u0647\u0630\u0627 \u0644\u0627 \u064a\u062b\u0628\u062a \u0646\u0637\u0627\u0642 \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0625\u0644\u0632\u0627\u0645\u064a\u064b\u0627 \u0644\u0643\u0644 \u0634\u062e\u0635 \u064a\u0631\u064a\u062f \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/37414459\/\" target=\"_blank\" rel=\"noopener\">\u0643\u0648\u0631\u064a\u064a\u0631 \u0648\u0632\u0645\u0644\u0627\u0624\u0647\u060c 2023<\/a>.<\/p>\n<p>\u0644\u0644\u0645\u0628\u062a\u062f\u0626 \u0627\u0644\u0630\u064a \u064a\u062a\u0639\u0644\u0645 \u062c\u0647\u0627\u0632\u064b\u0627\u060c \u0642\u062f \u062a\u0643\u0648\u0646 2 \u00d7 8\u201312 \u0635\u064a\u063a\u0629 \u0633\u0647\u0644\u0629 \u0644\u0644\u062a\u0646\u0638\u064a\u0645. \u0644\u0627 \u062a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062b\u0627\u0645\u0646 \u064a\u0634\u063a\u0651\u0644 \u0627\u0644\u0646\u0645\u0648 \u0623\u0648 \u0623\u0646 \u0627\u0644\u062b\u0627\u0644\u062b \u0639\u0634\u0631 \u064a\u0644\u063a\u064a \u0627\u0644\u0641\u0627\u0626\u062f\u0629. \u0627\u062e\u062a\u0631 \u062d\u0645\u0644\u064b\u0627 \u062a\u062a\u062d\u0643\u0645 \u0628\u0647 \u0648\u0646\u0637\u0627\u0642\u064b\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u0633\u062c\u064a\u0644\u0647 \u0628\u0648\u0636\u0648\u062d.<\/p>\n<h2>\u0643\u0645 \u062c\u0648\u0644\u0629 \u0648\u0643\u0645 \u062a\u0645\u0631\u064a\u0646 \u062a\u062d\u062a\u0627\u062c\u061f<\/h2>\n<p>\u0627\u062d\u0633\u0628 \u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0642\u0628\u0644 \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0629. \u062c\u0648\u0644\u062a\u0627\u0646 \u0641\u064a \u0643\u0644 \u0632\u064a\u0627\u0631\u0629 \u0645\u0646 \u0632\u064a\u0627\u0631\u062a\u064a\u0646 \u062a\u0633\u0627\u0648\u064a \u0623\u0631\u0628\u0639 \u062c\u0648\u0644\u0627\u062a \u0644\u0630\u0644\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627. \u0625\u0636\u0627\u0641\u0629 \u062d\u0631\u0643\u0629 \u062b\u0627\u0646\u064a\u0629 \u062a\u063a\u064a\u0631 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a \u0623\u064a\u0636\u064b\u0627.<\/p>\n<p>\u0645\u064a\u0651\u0632 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u0639\u0646 \u0627\u0644\u062a\u062f\u0627\u062e\u0644: \u0636\u063a\u0637 \u0627\u0644\u0635\u062f\u0631 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0630\u0631\u0627\u0639\u060c \u0644\u0643\u0646 \u0644\u0627 \u064a\u0639\u0646\u064a \u0627\u062d\u062a\u0633\u0627\u0628 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0636\u063a\u0637 \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0643\u062c\u0648\u0644\u0629 \u0639\u0632\u0644 \u0643\u0627\u0645\u0644\u0629 \u0644\u0644\u0630\u0631\u0627\u0639. \u0627\u0644\u062a\u0632\u0645 \u0628\u0637\u0631\u064a\u0642\u0629 \u062d\u0633\u0627\u0628 \u0648\u0627\u062d\u062f\u0629 \u0628\u062f\u0644 \u062a\u063a\u064a\u064a\u0631\u0647\u0627 \u0643\u064a \u064a\u0638\u0647\u0631 \u0627\u0644\u0645\u062c\u0645\u0648\u0639 \u0623\u0643\u0628\u0631.<\/p>\n<p>\u0627\u0628\u062f\u0623 \u0628\u062e\u0637\u0629 \u062a\u0633\u062a\u0637\u064a\u0639 \u0625\u0646\u0647\u0627\u0621\u0647\u0627 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646\u0647\u0627\u060c \u0645\u062b\u0644 <a href=\"https:\/\/spartacusprotein.com\/ar\/beginner-gym-workout-plan-ar\/\">\u0645\u062b\u0627\u0644 \u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u062d\u0635\u062a\u064a\u0646<\/a>. \u0623\u0636\u0641 \u0627\u0644\u0639\u0645\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u0631\u0631\u0647 \u0647\u062f\u0641\u0643 \u0648\u062a\u0642\u062f\u0645\u0643 \u0648\u0648\u0642\u062a\u0643\u060c \u0648\u0644\u064a\u0633 \u0644\u0623\u0646 \u062c\u062f\u0648\u0644 \u0634\u062e\u0635 \u0622\u062e\u0631 \u0623\u0637\u0648\u0644.<\/p>\n<h2>\u0643\u0645 \u062a\u0633\u062a\u0631\u064a\u062d \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a\u061f<\/h2>\n<p>\u0627\u062e\u062a\u0631 \u0631\u0627\u062d\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0643\u0631\u0627\u0631 \u0639\u0645\u0644 \u0645\u0641\u064a\u062f. \u0623\u0638\u0647\u0631\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a 2024 \u062a\u062f\u0627\u062e\u0644\u064b\u0627 \u0648\u0639\u062f\u0645 \u064a\u0642\u064a\u0646 \u0645\u0644\u062d\u0648\u0638\u064a\u0646 \u0628\u064a\u0646 \u0645\u0642\u0627\u0631\u0646\u0627\u062a \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629\u061b \u0644\u0627 \u062a\u062f\u0639\u0645 \u0625\u0639\u0644\u0627\u0646 \u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0641\u0636\u0644 \u0644\u0644\u062c\u0645\u064a\u0639. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/39205815\/\" target=\"_blank\" rel=\"noopener\">\u0633\u064a\u0646\u063a\u0631 \u0648\u0632\u0645\u0644\u0627\u0624\u0647\u060c \u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0648\u0644\u0627\u062a<\/a>.<\/p>\n<p>\u0641\u064a \u0645\u062b\u0627\u0644 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u060c \u0646\u062d\u0648 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0628\u062f\u0627\u064a\u0629 \u0639\u0645\u0644\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0639\u062f\u064a\u0644. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0633\u062a\u0637\u0639 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u062a\u062d\u0643\u0645\u060c \u0627\u0646\u062a\u0638\u0631 \u0623\u0643\u062b\u0631 \u0623\u0648 \u0631\u0627\u062c\u0639 \u0627\u0644\u062d\u0645\u0644. \u0648\u0625\u0630\u0627 \u0647\u0628\u0637\u062a \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0643\u062b\u064a\u0631\u064b\u0627\u060c \u0631\u0627\u062c\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0642\u0631\u0631 \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u062c\u0648\u0644\u0627\u062a.<\/p>\n<h2>\u0645\u0627 \u0645\u0639\u0646\u0649 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0648\u0627\u0644\u0641\u0634\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u061f<\/h2>\n<p>\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062a\u0628\u0642\u064a\u0629 \u0647\u064a \u062a\u0642\u062f\u064a\u0631\u0643 \u0644\u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0623\u062f\u0627\u0621\u0647 \u0625\u0636\u0627\u0641\u064a\u064b\u0627 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0642\u0635\u0648\u062f. \u00ab\u0628\u0627\u0642\u064a \u062a\u0643\u0631\u0627\u0631\u0627\u0646\u00bb \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u062a\u062a\u0648\u0642\u0639 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u062a\u0643\u0631\u0627\u0631\u064a\u0646 \u0622\u062e\u0631\u064a\u0646 \u0628\u062a\u062d\u0643\u0645. \u0627\u0644\u062a\u0642\u062f\u064a\u0631 \u0644\u064a\u0633 \u0642\u064a\u0627\u0633\u064b\u0627 \u0622\u0644\u064a\u064b\u0627 \u062f\u0642\u064a\u0642\u064b\u0627.<\/p>\n<p>\u062a\u063a\u064a\u0651\u0631 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0628\u0648\u0636\u0648\u062d \u0633\u0628\u0628 \u0644\u0644\u062a\u0648\u0642\u0641 \u0623\u0648 \u0627\u0644\u062a\u0639\u062f\u064a\u0644\u061b \u0644\u0627 \u064a\u0633\u0627\u0648\u064a \u0636\u0631\u0648\u0631\u0629 \u0625\u062b\u0628\u0627\u062a \u0623\u0646\u0643 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0648\u0632\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0644\u0627 \u062a\u062c\u0639\u0644 \u0641\u0634\u0644 \u062a\u0643\u0631\u0627\u0631 \u062a\u062d\u062a \u0628\u0627\u0631 \u063a\u064a\u0631 \u0645\u0624\u0645\u0651\u064e\u0646 \u0627\u062e\u062a\u0628\u0627\u0631\u064b\u0627 \u0644\u0644\u0645\u0628\u062a\u062f\u0626.<\/p>\n<p>\u0631\u0628\u0637 \u062a\u062d\u0644\u064a\u0644 \u0641\u064a 2024 \u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0646 \u0627\u0644\u0641\u0634\u0644 \u0628\u0632\u064a\u0627\u062f\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u062d\u062c\u0645 \u0627\u0644\u0639\u0636\u0644\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u0644\u0645 \u062a\u062b\u0628\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0623\u062e\u0631\u0649 \u062a\u0641\u0648\u0642 \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0644\u0641\u0634\u0644 \u0646\u0641\u0633\u0647 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0642\u0641 \u0642\u0628\u0644\u0647. \u0644\u0627 \u064a\u0635\u062d \u0627\u0633\u062a\u0646\u062a\u0627\u062c \u0623\u0646 \u0627\u0644\u062c\u0647\u062f \u063a\u064a\u0631 \u0645\u0647\u0645\u060c \u0648\u0644\u0627 \u0623\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0646\u062a\u0647\u064a \u0628\u0627\u0644\u0641\u0634\u0644. \u0627\u0644\u0647\u0627\u0645\u0634 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u0644\u062f\u0642\u064a\u0642 \u063a\u064a\u0631 \u0645\u062d\u0633\u0648\u0645 \u0648\u064a\u062a\u0623\u062b\u0631 \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0645\u062a\u062f\u0631\u0628. <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/38970765\/\" target=\"_blank\" rel=\"noopener\">\u0631\u0648\u0628\u0646\u0633\u0648\u0646 \u0648\u0632\u0645\u0644\u0627\u0624\u0647\u060c 2024<\/a>\u061b <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/36334240\/\" target=\"_blank\" rel=\"noopener\">\u0631\u064a\u0641\u0627\u0644\u0648 \u0648\u0632\u0645\u0644\u0627\u0624\u0647<\/a>.<\/p>\n<h2>\u0643\u064a\u0641 \u062a\u0637\u0628\u0642 \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629\u061f<\/h2>\n<p>\u0647\u064a \u0631\u0641\u0639 \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0642\u062f\u0631\u062a\u0643. \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062a\u0627\u0644\u064a\u060c \u062b\u0628\u0651\u062a \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0625\u0639\u062f\u0627\u062f\u0647\u0627 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646\u060c \u0648\u0632\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u062f\u0627\u062e\u0644 \u0627\u0644\u0646\u0637\u0627\u0642 \u0642\u0628\u0644 \u062a\u062c\u0631\u0628\u0629 \u0632\u064a\u0627\u062f\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0627\u0644\u062d\u0645\u0644.<\/p>\n<table>\n<thead>\n<tr>\n<th>\u0633\u062c\u0644\u0643<\/th>\n<th>\u0627\u0644\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a \u0627\u0644\u062a\u0627\u0644\u064a<\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>\u0627\u0644\u062e\u0637\u0629 2 \u00d7 8\u201312 \u0648\u0627\u0644\u0646\u062a\u064a\u062c\u0629 10\/9 \u0628\u062a\u062d\u0643\u0645<\/td>\n<td>\u0643\u0631\u0631 \u0627\u0644\u062d\u0645\u0644 \u0648\u062d\u0627\u0648\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u062c\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627<\/td>\n<\/tr>\n<tr>\n<td>\u0627\u0644\u0646\u062a\u064a\u062c\u0629 12\/12 \u0645\u0639 \u0647\u0627\u0645\u0634 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0642\u0635\u0648\u062f<\/td>\n<td>\u0641\u0643\u0631 \u0628\u0623\u0635\u063a\u0631 \u0632\u064a\u0627\u062f\u0629 \u0645\u062a\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0645\u0642\u0628\u0644\u0629<\/td>\n<\/tr>\n<tr>\n<td>\u062d\u0645\u0644 \u0623\u0639\u0644\u0649 \u0645\u0639 \u062a\u063a\u064a\u0631 \u0648\u0627\u0636\u062d \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629<\/td>\n<td>\u0627\u0631\u062c\u0639 \u0644\u062d\u0645\u0644 \u062a\u062a\u062d\u0643\u0645 \u0628\u0647 \u0628\u062f\u0644 \u0627\u0639\u062a\u0628\u0627\u0631\u0647 \u062a\u0642\u062f\u0645\u064b\u0627 \u0642\u0627\u0628\u0644\u064b\u0627 \u0644\u0644\u0645\u0642\u0627\u0631\u0646\u0629<\/td>\n<\/tr>\n<tr>\n<td>\u062d\u0635\u0629 \u0648\u0627\u062d\u062f\u0629 \u0636\u0639\u064a\u0641\u0629 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0639\u062a\u0627\u062f<\/td>\n<td>\u0633\u062c\u0644 \u0627\u0644\u0638\u0631\u0648\u0641 \u0648\u0631\u0627\u062c\u0639 \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0642\u0628\u0644 \u062a\u063a\u064a\u064a\u0631 \u0643\u0644 \u0634\u064a\u0621<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>\u0647\u0630\u0627 \u0645\u062b\u0627\u0644 \u0644\u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u0642\u0631\u0627\u0631 \u0648\u0644\u064a\u0633 \u0623\u0645\u0631\u064b\u0627 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639. \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0639\u0644\u0649 \u0627\u0644\u062d\u0645\u0644 \u0646\u0641\u0633\u0647 \u0642\u062f \u064a\u0643\u0648\u0646 \u062a\u0642\u062f\u0645\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0623\u064a\u0636\u064b\u0627.<\/p>\n<h2>\u0625\u0630\u0627 \u062a\u0648\u0642\u0641 \u0627\u0644\u062a\u062d\u0633\u0646<\/h2>\n<p>\u0631\u0627\u062c\u0639 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0641\u0639\u0644\u064a\u0629\u060c \u062b\u0645 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0637\u0639\u0627\u0645. \u063a\u064a\u0651\u0631 \u0639\u0627\u0645\u0644\u064b\u0627 \u0648\u0627\u062d\u062f\u064b\u0627 \u0648\u0642\u0627\u0631\u0646 \u0628\u0639\u062f\u0644. \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u062c\u062f\u0648\u0644 \u0643\u0627\u0645\u0644\u064b\u0627 \u0628\u0639\u062f \u062d\u0635\u0629 \u0635\u0639\u0628\u0629 \u064a\u0635\u0639\u0651\u0628 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0633\u0628\u0628.<\/p>\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 <a href=\"https:\/\/spartacusprotein.com\/ar\/how-much-protein-to-build-muscle-ar\/\">\u062f\u0644\u064a\u0644 \u062d\u0633\u0627\u0628 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/a> \u0648<a href=\"https:\/\/spartacusprotein.com\/ar\/what-to-eat-before-workout-ar\/\">\u062f\u0644\u064a\u0644 \u0627\u0644\u0623\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a> \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0633\u062c\u0644. \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0639\u0627\u0645\u0629 \u0644\u0644\u0628\u0627\u0644\u063a \u0627\u0644\u0633\u0644\u064a\u0645\u061b \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0624\u062b\u0631 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u062a\u062d\u062a\u0627\u062c \u062a\u0639\u062f\u064a\u0644\u064b\u0627 \u0648\u062a\u0648\u062c\u064a\u0647\u064b\u0627 \u0645\u0624\u0647\u0644\u064b\u0627.<\/p>\n<h2>\u0645\u0627\u0630\u0627 \u062a\u0633\u062c\u0644 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u061f<\/h2>\n<p>\u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0625\u0639\u062f\u0627\u062f \u0627\u0644\u062c\u0647\u0627\u0632\u060c \u0627\u0644\u062d\u0645\u0644\u060c \u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0643\u0644 \u062c\u0648\u0644\u0629\u060c \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062a\u0642\u0631\u064a\u0628\u064a\u0629 \u0648\u0645\u0644\u0627\u062d\u0638\u0629 \u0639\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u062c\u0647\u062f. \u062b\u0628\u0651\u062a \u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u0633\u062c\u064a\u0644 \u0644\u062a\u0642\u0627\u0631\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0646\u0641\u0633\u0647 \u0639\u0628\u0631 \u0627\u0644\u0623\u0633\u0627\u0628\u064a\u0639.<\/p>\n<p><a href=\"https:\/\/spartacusprotein.com\/sets-reps-rest-progressive-overload\/\" lang=\"en\" dir=\"ltr\">Read this guide in English<\/a><\/p>\n<\/div>\n<nav data-spartacus-training-guides=\"20261020\" lang=\"ar\" dir=\"rtl\">\n<h2>\u0623\u062f\u0644\u0629 \u0645\u0631\u062a\u0628\u0637\u0629 \u062a\u0643\u0645\u0644 \u062e\u0637\u062a\u0643<\/h2>\n<ul>\n<li><a href=\"https:\/\/spartacusprotein.com\/ar\/lower-body-exercises-squat-deadlift-lunge-ar\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0627\u0644\u0633\u0643\u0648\u0627\u062a \u0648\u0627\u0644\u062f\u064a\u062f\u0644\u0641\u062a \u0648\u0627\u0644\u0644\u0627\u0646\u062c\u0632 \u0648\u0627\u0644\u0628\u0644\u063a\u0627\u0631\u064a<\/a><\/li>\n<li><a href=\"https:\/\/spartacusprotein.com\/ar\/upper-body-exercises-bench-pushups-rows-ar\/\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a: \u0627\u0644\u0628\u0646\u0634 \u0648\u0627\u0644\u0636\u063a\u0637 \u0648\u0633\u062d\u0628 \u0627\u0644\u0638\u0647\u0631 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/li>\n<li><a href=\"https:\/\/spartacusprotein.com\/ar\/warm-up-recovery-muscle-soreness-results-ar\/\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a: \u0643\u064a\u0641 \u062a\u0642\u064a\u0633 \u062a\u0642\u062f\u0645\u0643 \u0628\u0627\u0644\u062c\u064a\u0645\u061f<\/a><\/li>\n<li><a href=\"https:\/\/spartacusprotein.com\/ar\/cardio-strength-core-belly-fat-ar\/\">\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646: \u062a\u0631\u062a\u064a\u0628 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0648\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646<\/a><\/li>\n<\/ul>\n<\/nav>\n<nav data-bilingual-navigation=\"2026-10-20\" lang=\"ar\" dir=\"rtl\" data-no-translation aria-label=\"\u0623\u062f\u0644\u0629 \u0645\u0631\u062a\u0628\u0637\u0629 \u0648\u0627\u0644\u0644\u063a\u0629\">\n<p><a href=\"https:\/\/spartacusprotein.com\/sets-reps-rest-progressive-overload\/\" lang=\"en\" dir=\"ltr\" data-no-translation>Read this guide in English<\/a><\/p>\n<p>\u0623\u0643\u0645\u0644 \u062e\u0637\u062a\u0643: <a href=\"https:\/\/spartacusprotein.com\/ar\/balanced-sports-nutrition-protein-carbs-foods-ar\/\">\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0648\u062c\u0628\u0627\u062a<\/a> \u00b7 <a href=\"https:\/\/spartacusprotein.com\/ar\/beginner-gym-workout-plan-ar\/\">\u062c\u062f\u0648\u0644 \u0627\u0644\u062c\u064a\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/a><\/p>\n<\/nav>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0641\u0647\u0645 \u062c\u0648\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0641\u0634\u0644 \u0627\u0644\u0639\u0636\u0644\u064a\u060c \u0648\u062a\u0639\u0644\u0651\u0645 \u0645\u062a\u0649 \u062a\u0632\u064a\u062f \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062a\u062b\u0628\u062a\u0647 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u062c\u0644 \u062a\u062f\u0631\u064a\u0628 \u0648\u0627\u0636\u062d.<\/p>","protected":false},"author":5,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[87],"tags":[],"class_list":["post-13962","post","type-post","status-publish","format-standard","hentry","category-nutrition-guides","no-thumb"],"_links":{"self":[{"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/posts\/13962","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/comments?post=13962"}],"version-history":[{"count":3,"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/posts\/13962\/revisions"}],"predecessor-version":[{"id":14035,"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/posts\/13962\/revisions\/14035"}],"wp:attachment":[{"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/media?parent=13962"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/categories?post=13962"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/spartacusprotein.com\/ar\/wp-json\/wp\/v2\/tags?post=13962"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}