{"id":13477,"date":"2021-07-07T21:17:24","date_gmt":"2021-07-07T21:17:24","guid":{"rendered":"https:\/\/blog.metrobrazil.com\/ar\/?p=13477"},"modified":"2021-10-24T00:48:00","modified_gmt":"2021-10-24T00:48:00","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d9%85%d8%aa%d9%88%d8%a7%d8%aa%d8%b1-%d8%b9%d8%a7%d9%84%d9%8a-%d8%a7%d9%84%d9%83%d8%ab%d8%a7%d9%81%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.metrobrazil.com\/ar\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%aa%d8%af%d8%b1%d9%8a%d8%a8-%d8%a7%d9%84%d9%85%d8%aa%d9%88%d8%a7%d8%aa%d8%b1-%d8%b9%d8%a7%d9%84%d9%8a-%d8%a7%d9%84%d9%83%d8%ab%d8%a7%d9%81%d8%a9\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (\u0627\u0644\u0647\u064a\u062a &#8211; HIIT)"},"content":{"rendered":"<div class=\"sws_supernormalaction\"><button on=\"tap:superwebshare-lightbox\" class=\"superwebshare_normal_button1 superwebshare-button-lg superwebshare-button-default superwebshare_prompt superwebshare_button_svg\" style=\"color:#ffffff;background-color: #0a0202;\" ><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"superwebshare-svg\"  fill=\"currentColor\" viewBox=\"0 0 1000 1000\" stroke=\"currentColor\" stroke-width=\"0\"><path stroke-linecap=\"round\" stroke-linejoin=\"round\" d=\"M789.86,323.67c91.79,0,164.25-72.46,164.25-164.25S881.64,0,789.86,0S625.6,72.46,625.6,164.25c0,4.83,0,14.49,0,24.15L306.76,371.98c-24.15-24.15-57.97-33.82-96.62-33.82c-91.79,0-164.25,72.46-164.25,164.25s72.46,164.25,164.25,164.25c38.65,0,72.46-14.49,96.62-33.82L625.6,821.26c0,9.66,0,14.49,0,19.32c0,86.96,72.46,159.42,159.42,159.42s159.42-72.46,159.42-159.42s-67.63-159.42-154.59-159.42c-33.82,0-67.63,9.66-96.62,33.82L374.4,526.57c0-9.66,0-19.32,0-24.15s0-14.49,0-24.15l318.84-188.41C717.39,314.01,751.21,323.67,789.86,323.67z\" \/><\/svg><span>\u0634\u0627\u0631\u0643<\/span><\/button><\/div>\n<p class=\"has-text-align-center\"><strong><em>\u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 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\u0623\u0642\u0635\u0631 \u0628\u0643\u062b\u064a\u0631 &#8211; \u0628\u0644 \u0642\u062f \u064a\u0648\u0641\u0631 \u0623\u064a\u0636\u064b\u0627 \u0628\u0639\u0636 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0641\u0631\u064a\u062f\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-1-hiit\">1. \u064a\u0645\u0643\u0646 \u0644\u0640 HIIT \u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0642\u0635\u064a\u0631\u0629<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/muscular-couple-doing-plank-exercise-together.jpg\" alt=\"\" class=\"wp-image-13487\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/muscular-couple-doing-plank-exercise-together.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/muscular-couple-doing-plank-exercise-together-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/muscular-couple-doing-plank-exercise-together-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/figcaption><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a . \u0642\u0627\u0631\u0646\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645 \u062d\u0631\u0642\u0647\u0627 \u062e\u0644\u0627\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0644\u0643\u0644 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u060c \u0648\u0627\u0644\u062c\u0631\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. \u0648\u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u062a\u062d\u0631\u0642 25-30\u066a \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_1');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_1');\" ><sup id=\"footnote_plugin_tooltip_13477_1_1\" class=\"footnote_plugin_tooltip_text\">[1]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_1\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_1').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_1', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u060c \u062a\u0623\u0644\u0641 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 HIIT \u0645\u0646 20 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0623\u0642\u0635\u0649 \u062c\u0647\u062f \u060c \u0645\u062a\u0628\u0648\u0639\u064b\u0627 \u0628\u0640 40 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n\n\n\n<p>\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0643\u0627\u0646\u0648\u0627 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0645\u062f\u0629 \u062b\u0644\u062b \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u0643\u0627\u0646\u062a \u0641\u064a\u0647 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u062c\u0631\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0646\u062a \u0645\u062f\u062a\u0647\u0627 30 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u060c \u0641\u0645\u0646 \u0627\u0644\u0634\u0627\u0626\u0639 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0623\u0642\u0635\u0631 \u0628\u0643\u062b\u064a\u0631 \u0645\u0646 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629. \u0647\u0630\u0627 \u0644\u0623\u0646 HIIT \u064a\u0633\u0645\u062d \u0644\u0643 \u0628\u062d\u0631\u0642 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0648\u0644\u0643\u0646\u0643 \u062a\u0642\u0636\u064a \u0648\u0642\u062a\u064b\u0627 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 HIIT \u0639\u0644\u0649 \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u060c \u0623\u0648 \u062d\u0631\u0642 \u0646\u0641\u0633 \u0627\u0644\u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0623\u0642\u0635\u0631.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-2\">2. \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n\n\n\n<p>\u0625\u062d\u062f\u0649 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u062a\u064a \u064a\u0633\u0627\u0639\u062f\u0643 \u0628\u0647\u0627 \u0627\u0644\u062a\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u062a\u0623\u062a\u064a \u0628\u0627\u0644\u0641\u0639\u0644 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0642\u062f\u0631\u0629 HIIT \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_2');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_2');\" ><sup id=\"footnote_plugin_tooltip_13477_1_2\" class=\"footnote_plugin_tooltip_text\">[2]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_2\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_2').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_2', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>. \u062d\u062a\u0649 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0648\u062c\u062f\u0648\u0627 \u0623\u0646 HIIT \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0628\u0639\u062f 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fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u060c \u0648\u062c\u062f \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 HIIT \u064a\u062d\u0648\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0646\u062d\u0648 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/p>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0641\u0642\u0637 \u0645\u0646 HIIT \u0641\u064a \u0634\u0643\u0644 \u0633\u0628\u0627\u0642\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0632\u0627\u062f\u062a \u0645\u0646 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 24 \u0633\u0627\u0639\u0629 \u0628\u0642\u062f\u0631 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_4');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_4');\" ><sup id=\"footnote_plugin_tooltip_13477_1_4\" class=\"footnote_plugin_tooltip_text\">[4]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_4\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_4').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_4', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u0646\u0638\u0631\u064b\u0627 \u0644\u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u064a\u0645\u0643\u0646 \u0644\u0640 HIIT \u0631\u0641\u0639 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u0646\u062a\u062c \u0639\u0646 \u0647\u0630\u0627 \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u062d\u062a\u0649 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-3\">3. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/h2>\n\n\n\n<p>\u0623\u0638\u0647\u0631\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646. \u0646\u0638\u0631\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a 13 \u062a\u062c\u0631\u0628\u0629 \u0648 424 \u0628\u0627\u0644\u063a\u064b\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0633\u0645\u0646\u0629. \u0648\u0645\u0646 \u0627\u0644\u0645\u062b\u064a\u0631 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u060c \u0623\u0646\u0647 \u0648\u062c\u062f \u0623\u0646 \u0643\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0627\u0644\u0634\u062f\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_5');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_5');\" ><sup id=\"footnote_plugin_tooltip_13477_1_5\" class=\"footnote_plugin_tooltip_text\">[5]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_5\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28401638\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28401638<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_5').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_5', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0644\u0643\u0644 \u062c\u0644\u0633\u0629 \u0641\u0642\u062f\u0648\u0627 4.4 \u0631\u0637\u0644 \u0623\u0648 2 \u0643\u062c\u0645 \u0645\u0646 <a href=\"https:\/\/blog.metrobrazil.com\/ar\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%83\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> \u0641\u064a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 &#8211; \u062f\u0648\u0646 \u0623\u064a \u062a\u063a\u064a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_6');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_6');\" ><sup id=\"footnote_plugin_tooltip_13477_1_6\" class=\"footnote_plugin_tooltip_text\">[6]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_6\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22720138\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22720138<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_6').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_6', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>. \u0631\u0628\u0645\u0627 \u0643\u0627\u0646 \u0627\u0644\u0623\u0647\u0645 \u0645\u0646 \u0630\u0644\u0643 \u0647\u0648 \u062e\u0641\u0636 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 17\u066a \u060c \u0623\u0648 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0639\u0632\u0632\u0629 \u0644\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0623\u0639\u0636\u0627\u0626\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629. \u062a\u0634\u064a\u0631 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649 \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 HIIT \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0648\u0642\u062a \u0645\u0646\u062e\u0641\u0636 \u0646\u0633\u0628\u064a\u064b\u0627 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_7');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_7');\" ><sup id=\"footnote_plugin_tooltip_13477_1_7\" class=\"footnote_plugin_tooltip_text\">[7]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_7\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_7').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_7', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0645\u062b\u0644 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u060c \u0642\u062f \u064a\u0643\u0648\u0646 HIIT \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0644\u062f\u0649 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0633\u0645\u0646\u0629 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_8');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_8');\" ><sup id=\"footnote_plugin_tooltip_13477_1_8\" class=\"footnote_plugin_tooltip_text\">[8]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_8\" class=\"footnote_tooltip\"><a href=\"http:\/\/bjsm.bmj.com\/content\/51\/6\/494\"><span class=\"footnote_url_wrap\">http:\/\/bjsm.bmj.com\/content\/51\/6\/494<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_8').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_8', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0625\u0644\u0649 \u0641\u0642\u062f\u0627\u0646 \u062f\u0647\u0648\u0646 \u0645\u0645\u0627\u062b\u0644 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u060c \u062d\u062a\u0649 \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0648\u0642\u062a \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631. \u064a\u0645\u0643\u0646\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-4\">4. \u064a\u0645\u0643\u0646\u0643 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/men-with-rope-functional-training-gym.jpg\" alt=\"\" class=\"wp-image-13488\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/men-with-rope-functional-training-gym.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/men-with-rope-functional-training-gym-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/men-with-rope-functional-training-gym-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0639\u0645 \u0642\u062f\u0631\u064b\u0627 \u0635\u063a\u064a\u0631\u064b\u0627 \u0645\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/figcaption><\/figure>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0631\u0627\u062f<\/p>\n\n\n\n<p>\u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0643\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u064b\u0627 \u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/p>\n\n\n\n<p>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0631\u062c\u062d \u0623\u0646 \u062a\u062d\u062f\u062b \u0627\u0644\u0632\u064a\u0627\u062f\u0627\u062a \u0641\u064a \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0630\u064a\u0646 \u0643\u0627\u0646\u0648\u0627 \u0623\u0642\u0644 \u0646\u0634\u0627\u0637\u064b\u0627 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<p>\u0641\u0634\u0644\u062a \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0646\u0634\u0637\u064a\u0646 \u0641\u064a \u0625\u0638\u0647\u0627\u0631 \u0643\u062a\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0623\u0639\u0644\u0649 \u0628\u0639\u062f \u0628\u0631\u0627\u0645\u062c HIIT <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_9');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_9');\" ><sup id=\"footnote_plugin_tooltip_13477_1_9\" class=\"footnote_plugin_tooltip_text\">[9]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_9\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25739559\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25739559<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_9').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_9', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>. \u0648\u0644\u0627 \u064a\u0632\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0647\u0648 \u0627\u0644\u0634\u0643\u0644 &#8220;\u0627\u0644\u0645\u0639\u064a\u0627\u0631\u064a \u0627\u0644\u0630\u0647\u0628\u064a&#8221; \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0644\u0643\u0646 \u0627\u0644\u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062f\u0639\u0645 \u0642\u062f\u0631\u064b\u0627 \u0635\u063a\u064a\u0631\u064b\u0627 \u0645\u0646 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_10');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_10');\" ><sup id=\"footnote_plugin_tooltip_13477_1_10\" class=\"footnote_plugin_tooltip_text\">[10]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_10\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_10').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_10', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0646\u0634\u064a\u0637\u064b\u0627 \u062c\u062f\u064b\u0627 \u060c \u0641\u0642\u062f \u062a\u0643\u062a\u0633\u0628 \u0628\u0639\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u062f\u0621 HIIT \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u0642\u062f\u0631 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0623\u062b\u0642\u0627\u0644.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-5\">5. \u064a\u0645\u0643\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/h2>\n\n\n\n<p>\u064a\u0634\u064a\u0631 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0642\u062f\u0631\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646. \u062a\u0642\u0644\u064a\u062f\u064a\u0627 \u060c \u064a\u062a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0645\u0646 \u062c\u0644\u0633\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0628\u0645\u0639\u062f\u0644 \u062b\u0627\u0628\u062a. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u0628\u062f\u0648 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0646\u062a\u062c \u0646\u0641\u0633 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0623\u0642\u0635\u0631 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_11');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_11');\" ><sup id=\"footnote_plugin_tooltip_13477_1_11\" class=\"footnote_plugin_tooltip_text\">[11]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_11\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27346646\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27346646<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_11').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_11', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062e\u0645\u0633\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u064a\u062a\u0645 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u062e\u0644\u0627\u0644 \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0644\u0643\u0644 \u062c\u0644\u0633\u0629 \u060c \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 9\u066a . \u0643\u0627\u0646 \u0647\u0630\u0627 \u0645\u0637\u0627\u0628\u0642\u064b\u0627 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0644\u0644\u062a\u062d\u0633\u0646 \u0641\u064a \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u060c \u0648\u0627\u0644\u062a\u064a \u062f\u0627\u0631\u062a \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0623\u0648 HIIT \u0632\u0627\u062f \u0645\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u062d\u0648\u0627\u0644\u064a 25\u066a <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_12');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_12');\" ><sup id=\"footnote_plugin_tooltip_13477_1_12\" class=\"footnote_plugin_tooltip_text\">[12]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_12\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26918846\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26918846<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_12').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_12', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<p>\u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u060c \u0643\u0627\u0646 \u0625\u062c\u0645\u0627\u0644\u064a \u0648\u0642\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062e\u062a\u0644\u0641\u064b\u0627 \u0643\u062b\u064a\u0631\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a: 120 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0645\u0642\u0627\u0628\u0644 60 \u062f\u0642\u064a\u0642\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0646 HIIT.\u0648 \u062f\u0627\u0626\u0645\u0627\u064b \u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_13');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_13');\" ><sup id=\"footnote_plugin_tooltip_13477_1_13\" class=\"footnote_plugin_tooltip_text\">[13]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_13\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27768397\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27768397<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_13').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_13', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0628\u0642\u062f\u0631 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u060c \u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u062d\u0648\u0627\u0644\u064a \u0646\u0635\u0641 \u0627\u0644\u0645\u062f\u0629 \u0641\u0642\u0637.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-6\">6. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/hispanic-man-doing-speed-agility-cone-drills-workout-session-outdoors.jpg\" alt=\"\" class=\"wp-image-13489\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/hispanic-man-doing-speed-agility-cone-drills-workout-session-outdoors.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/hispanic-man-doing-speed-agility-cone-drills-workout-session-outdoors-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/hispanic-man-doing-speed-agility-cone-drills-workout-session-outdoors-768x512.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/figcaption><\/figure>\n\n\n\n<p>\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0640 HIIT \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0645\u0647\u0645\u0629 \u0623\u064a\u0636\u064b\u0627. \u062a\u0634\u064a\u0631 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0625\u0644\u0649 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0644\u062f\u0649 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\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0644\u062f\u0649 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/p>\n\n\n\n<p>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u060c \u0645\u0627\u0631\u0633\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0645\u0644 \u0623\u0631\u0628\u0639\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u060c \u0644\u0643\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 HIIT \u0643\u0627\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0641\u0642\u0637 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. \u0648\u062c\u062f \u0628\u0639\u0636 \u0627\u0644\u0628\u0627\u062d\u062b\u064a\u0646 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647 \u0643\u062b\u064a\u0631\u064b\u0627. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0644\u0627 \u062a\u063a\u064a\u0631 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0639\u0627\u062f\u0629\u064b \u0644\u062f\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0630\u0648\u064a \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a.<\/p>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0645\u0646 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u060c \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0644\u062f\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u0633\u0645\u0646\u0629 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-7\">7. \u064a\u0645\u0643\u0646 \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"668\" src=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/man-running-double-color-exposure-effect.jpg\" alt=\"\" class=\"wp-image-13490\" srcset=\"https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/man-running-double-color-exposure-effect.jpg 1000w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/man-running-double-color-exposure-effect-300x200.jpg 300w, https:\/\/blog.metrobrazil.com\/ar\/wp-content\/uploads\/sites\/2\/2021\/07\/man-running-double-color-exposure-effect-768x513.jpg 768w\" sizes=\"auto, (max-width: 1000px) 100vw, 1000px\" \/><figcaption>\u0627\u0631\u0643\u0636 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0645\u062f\u0629 15 \u062b\u0627\u0646\u064a\u0629. \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629<\/figcaption><\/figure>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0623\u0642\u0644 \u0645\u0646 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 . \u0625\u0630 \u0648\u062c\u062f \u0645\u0644\u062e\u0635 \u0644\u0640 50 \u062f\u0631\u0627\u0633\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u064a\u062a \u0644\u0627 \u064a\u0642\u0644\u0644 \u0641\u0642\u0637 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u060c \u0648\u0644\u0643\u0646\u0647 \u0623\u064a\u0636\u064b\u0627 \u064a\u062d\u0633\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 . \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u060c \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u0641\u064a\u062f\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2.<\/p>\n\n\n\n<p>\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639 \u060c \u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062a\u062c\u0627\u0631\u0628 \u0639\u0644\u0649 \u0648\u062c\u0647 \u0627\u0644\u062a\u062d\u062f\u064a\u062f \u0641\u064a \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u062f\u0627\u0621 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2 \u0641\u0639\u0627\u0644\u064a\u0629 HIIT \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 <span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_14');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_14');\" ><sup id=\"footnote_plugin_tooltip_13477_1_14\" class=\"footnote_plugin_tooltip_text\">[14]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_14\" class=\"footnote_tooltip\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24509992\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24509992<\/span><\/a><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_14').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_14', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script>. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u062a\u0634\u064a\u0631 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0635\u062d\u0627\u0621 \u0625\u0644\u0649 \u0623\u0646 HIIT \u0642\u062f \u064a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 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src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2598\/9598\/products\/70681-001-9990_f63ff022-e09d-4bb5-810e-d92f62186877_800x.jpg?v=1568113202\" alt=\"\" \/><figcaption><a href=\"https:\/\/metrobrazil.com\/ar\/collections\/men\/products\/%D9%83%D9%86%D8%B2%D8%A9-%D8%B1%D9%8A%D8%A7%D8%B6%D9%8A%D8%A9-%D8%AD%D8%B1%D8%A7%D8%B1%D9%8A%D8%A9-%D8%A8%D8%B1%D8%A7%D8%B2%D9%8A%D9%84%D9%8A%D8%A9-%D8%A8%D8%AA%D9%82%D9%86%D9%8A%D8%A9-%D8%A7%D9%84%D9%86%D8%A7%D9%86%D9%88-%D9%84%D9%88%D8%A8%D9%88?variant=16128737017899\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u0646\u0632\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0646 \u0644\u0648\u0628\u0648<\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/2598\/9598\/products\/calca_termica_masculina_lupo_x_run_tecido_emana_70601_001_116_1_20180802200802_2a94e88e-8ace-4e10-a06e-44d2287af0e6_800x.jpg?v=1567790493\" alt=\"\" \/><figcaption><a href=\"https:\/\/metrobrazil.com\/ar\/collections\/men\/products\/%D8%A8%D9%86%D8%B7%D8%A7%D9%84-%D8%A8%D8%B1%D8%A7%D8%B2%D9%8A%D9%84%D9%8A-%D8%B1%D9%8A%D8%A7%D8%B6%D9%8A-%D9%84%D9%88%D8%A8%D9%88-%D9%84%D9%84%D8%B1%D8%AC%D8%A7%D9%84-%D8%A8%D8%AA%D9%82%D9%86%D9%8A%D8%A9-%D8%A7%D9%85%D8%A7%D9%86%D8%A7?variant=16128533430315\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0646\u0637\u0627\u0644 \u0644\u0648\u0628\u0648 \u0628\u062a\u0642\u0646\u064a\u0629 \u0625\u0645\u0627\u0646\u0627<\/a><\/figcaption><\/figure>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p>\u0627\u0644\u062e\u0644\u0627\u0635\u0629:<\/p><cite>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0637\u0628\u064a\u0642 HIIT \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062c\u0631\u0628 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0644\u0643.<\/cite><\/blockquote><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h--2\">\u062e\u062a\u0627\u0645\u0627\u064b<\/h2>\n\n\n\n<p>\u064a\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u062a\u0631 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0648\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u062a\u0641\u0639\u0644 \u0645\u0639 \u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. \u062a\u0623\u062a\u064a \u0628\u0639\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062d\u0631\u0642\u0647\u0627 \u0645\u0646 \u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0644\u0633\u0627\u0639\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0648\u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u060c \u064a\u0646\u062a\u062c HIIT \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0646\u0641\u0633\u0647\u0627 \u0645\u062b\u0644 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0641\u064a \u0641\u062a\u0631\u0629 \u0632\u0645\u0646\u064a\u0629 \u0623\u0642\u0635\u0631. \u0648\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0646\u062e\u0641\u0627\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u064a\u062a \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646. \u0644\u0630\u0644\u0643 \u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u0648\u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u0646\u0634\u0637\u064b\u0627 \u060c \u0641\u0641\u0643\u0631 \u0641\u064a \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629.<span class=\"footnote_referrer\"><a role=\"button\" tabindex=\"0\" onclick=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_15');\" onkeypress=\"footnote_moveToReference_13477_1('footnote_plugin_reference_13477_1_15');\" ><sup id=\"footnote_plugin_tooltip_13477_1_15\" class=\"footnote_plugin_tooltip_text\">[15]<\/sup><\/a><span id=\"footnote_plugin_tooltip_text_13477_1_15\" class=\"footnote_tooltip\">Tinsley, G., PhD. (2017, June 2). <em>7 Benefits of High-Intensity Interval Training (HIIT)<\/em>. Healthline. <span class=\"footnote_url_wrap\">https:\/\/www.healthline.com\/nutrition\/benefits-of-hiit<\/span><\/span><\/span><script type=\"text\/javascript\"> jQuery('#footnote_plugin_tooltip_13477_1_15').tooltip({ tip: '#footnote_plugin_tooltip_text_13477_1_15', tipClass: 'footnote_tooltip', effect: 'fade', predelay: 0, fadeInSpeed: 200, delay: 400, fadeOutSpeed: 200, position: 'top center', relative: true, offset: [-7, 0], });<\/script><\/p>\n<div class=\"speaker-mute footnotes_reference_container\"> <div class=\"footnote_container_prepare\"><h6><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_label pointer\" onclick=\"footnote_expand_collapse_reference_container_13477_1();\">\u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/span><span role=\"button\" tabindex=\"0\" class=\"footnote_reference_container_collapse_button\" style=\"\" onclick=\"footnote_expand_collapse_reference_container_13477_1();\">[<a id=\"footnote_reference_container_collapse_button_13477_1\">+<\/a>]<\/span><\/h6><\/div> <div id=\"footnote_references_container_13477_1\" style=\"display: none;\"><table class=\"footnotes_table footnote-reference-container\"><caption class=\"accessibility\">\u0627\u0644\u0645\u0631\u0627\u062c\u0639<\/caption> <tbody> \r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_1');\"><a id=\"footnote_plugin_reference_13477_1_1\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>1<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25162652<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi\" ><a id=\"footnote_plugin_reference_13477_1_2\" class=\"footnote_backlink\" onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_2');\"><span class=\"footnote_index_arrow\">&#8593;<\/span>2,<\/a> <a id=\"footnote_plugin_reference_13477_1_3\" class=\"footnote_backlink\" onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_3');\"><span class=\"footnote_index_arrow\">&#8593;<\/span>3<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27747847<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_4');\"><a id=\"footnote_plugin_reference_13477_1_4\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>4<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22710610<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_5');\"><a id=\"footnote_plugin_reference_13477_1_5\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>5<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28401638\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/28401638<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_6');\"><a id=\"footnote_plugin_reference_13477_1_6\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>6<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22720138\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22720138<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_7');\"><a id=\"footnote_plugin_reference_13477_1_7\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>7<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/22648463<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_8');\"><a id=\"footnote_plugin_reference_13477_1_8\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>8<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"http:\/\/bjsm.bmj.com\/content\/51\/6\/494\"><span class=\"footnote_url_wrap\">http:\/\/bjsm.bmj.com\/content\/51\/6\/494<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_9');\"><a id=\"footnote_plugin_reference_13477_1_9\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>9<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25739559\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/25739559<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_10');\"><a id=\"footnote_plugin_reference_13477_1_10\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>10<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/21694556<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_11');\"><a id=\"footnote_plugin_reference_13477_1_11\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>11<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27346646\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27346646<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_12');\"><a id=\"footnote_plugin_reference_13477_1_12\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>12<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26918846\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/26918846<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_13');\"><a id=\"footnote_plugin_reference_13477_1_13\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>13<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27768397\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/27768397<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_14');\"><a id=\"footnote_plugin_reference_13477_1_14\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>14<\/a><\/th> <td class=\"footnote_plugin_text\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24509992\"><span class=\"footnote_url_wrap\">https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/24509992<\/span><\/a><\/td><\/tr>\r\n\r\n<tr class=\"footnotes_plugin_reference_row\"> <th scope=\"row\" class=\"footnote_plugin_index_combi pointer\"  onclick=\"footnote_moveToAnchor_13477_1('footnote_plugin_tooltip_13477_1_15');\"><a id=\"footnote_plugin_reference_13477_1_15\" class=\"footnote_backlink\"><span class=\"footnote_index_arrow\">&#8593;<\/span>15<\/a><\/th> <td class=\"footnote_plugin_text\">Tinsley, G., PhD. 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