{"id":22226,"date":"2023-03-11T13:44:25","date_gmt":"2023-03-11T08:14:25","guid":{"rendered":"https:\/\/homegymindia.in\/?page_id=22226"},"modified":"2023-12-31T15:48:46","modified_gmt":"2023-12-31T10:18:46","slug":"best-home-gym-workouts","status":"publish","type":"page","link":"https:\/\/homegymindia.in\/hi\/best-home-gym-workouts\/","title":{"rendered":"\u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f! - \u0918\u0930 \u092a\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u0941\u0915\u094d\u0924\u093f\u092f\u093e\u0901!"},"content":{"rendered":"<h2 style=\"text-align: center;\"><span style=\"font-weight: 400;\">\u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f!<\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u0906\u092a \u0938\u094b\u091a \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0915\u093f \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u0938\u0940\u092e\u093f\u0924 \u0939\u0948 - \u0906\u092a \u0935\u0939 \u0938\u093e\u0930\u0940 \u0915\u0938\u0930\u0924 \u0928\u0939\u0940\u0902 \u0915\u0930 \u092a\u093e\u090f\u0902\u0917\u0947 \u091c\u094b \u0906\u092a \u090f\u0915 \u0935\u094d\u092f\u093e\u0935\u0938\u093e\u092f\u093f\u0915 \u091c\u093f\u092e \u092e\u0947\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0909\u091a\u093f\u0924 \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0935\u0947 \u0938\u092d\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0935\u094d\u092f\u093e\u0935\u0938\u093e\u092f\u093f\u0915 \u091c\u093f\u092e \u0906\u0907\u091f\u092e \u0916\u0930\u0940\u0926\u0928\u093e \u092e\u0939\u0902\u0917\u093e \u0939\u094b\u0917\u093e!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0939\u093e\u0901 \u092f\u0939 \u0938\u091a \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a \u0915\u0941\u091b \u091c\u0941\u0917\u093e\u0921\u093c \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092a\u0930 \u091f\u093f\u0915\u0947 \u0930\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u0947 \u0918\u0930 \u092e\u0947\u0902 \u0939\u0940 \u092b\u093f\u091f \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938 \u0932\u0947\u0916 \u092e\u0947\u0902, \u0906\u092a \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0940 \u0936\u0948\u0932\u093f\u092f\u093e\u0901 \u0926\u0947\u0916\u0947\u0902\u0917\u0947 \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u0906\u092a \u0905\u092a\u0928\u0947 \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u092e\u0947\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0909\u092a\u0915\u0930\u0923 \u0914\u0930 \u0906\u092a\u0915\u094b \u091c\u094b \u0938\u092e\u093e\u092f\u094b\u091c\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u0941\u091b \u092c\u0932\u093f\u0926\u093e\u0928\u094b\u0902 \u0914\u0930 \u0915\u0941\u091b \u092c\u0926\u0932\u093e\u0935\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0906\u092a \u0905\u092a\u0928\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f \u0924\u0915 \u092a\u0939\u0941\u0902\u091a \u091c\u093e\u090f\u0902\u0917\u0947!<\/span><\/p>\n\n<div class=\"gb-container gb-container-32102bb6\"><div class=\"gb-inside-container\">\n\n<h2 class=\"gb-headline gb-headline-fe02ff2b gb-headline-text\">\u0906\u092a \u0918\u0930 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0914\u0930 \u092c\u093e\u0939\u0930 \u0915\u094d\u092f\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0907\u0938 \u092a\u0930 \u0909\u092a\u092f\u094b\u0917\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u091c\u093e\u0928\u0915\u093e\u0930\u0940 \ud83c\udfcb\ufe0f<\/h2>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-59c04e11\">\n<div class=\"gb-grid-column gb-grid-column-63370c4d\"><div class=\"gb-container gb-container-63370c4d\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-f560c447\">\n\n<a class=\"gb-button gb-button-769720da gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/powerbuilding\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u092c\u093f\u091c\u0932\u0940 \u0928\u093f\u0930\u094d\u092e\u093e\u0923<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-27b31228\">\n\n<a class=\"gb-button gb-button-aee8ee88 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/crossfit\/\" target=\"_blank\" rel=\"noopener noreferrer\">CrossFit<\/a>\n\n<\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-543f2aab\"><div class=\"gb-container gb-container-543f2aab\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c7753d1f\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-7e8d7493\">\n\n<a class=\"gb-button gb-button-ef631991 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/olympic-weightlifting\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-ee723fe8\">\n\n<a class=\"gb-button gb-button-aeb66362 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/indian-wrestling\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u092d\u093e\u0930\u0924\u0940\u092f \u0915\u0941\u0936\u094d\u0924\u0940<\/a>\n\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-311144f4\"><div class=\"gb-container gb-container-311144f4\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-7820061e\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-5b38a941\">\n\n<a class=\"gb-button gb-button-ea4172b9 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/body-building\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-82b7c960\">\n\n<a class=\"gb-button gb-button-354406e1 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/lose-weight\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e<\/a>\n\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-a8647083\"><div class=\"gb-container gb-container-a8647083\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-c707b5aa\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-cb7f1d90\">\n\n<a class=\"gb-button gb-button-e3b4e613 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/strong-man\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0924\u0917\u0921\u093c\u093e \u0906\u0926\u092e\u0940<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-dfd641fb\">\n\n<a class=\"gb-button gb-button-7ded703d gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/gain-mass\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0926\u094d\u0930\u0935\u094d\u092f\u092e\u093e\u0928 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902<\/a>\n\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n<\/div>\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-c18e15a1\">\n<div class=\"gb-grid-column gb-grid-column-d7e10b36\"><div class=\"gb-container gb-container-d7e10b36\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-a3ddf599\">\n\n<a class=\"gb-button gb-button-4d965814 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/how-to-workouts\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-7c17cffc\">\n\n<a class=\"gb-button gb-button-309d4d8c gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/cardio\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b<\/a>\n\n<\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-d4dbac0f\"><div class=\"gb-container gb-container-d4dbac0f\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-2ffa63fb\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-38f575a6\">\n\n<a class=\"gb-button gb-button-1b51d600 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/cycling\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-486a0c01\">\n\n<a class=\"gb-button gb-button-538d60ad gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/workout-plans\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0915\u0938\u0930\u0924 \u092f\u094b\u091c\u0928\u093e\u090f\u0901<\/a>\n\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-1974f669\"><div class=\"gb-container gb-container-1974f669\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-41a32df0\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-1d07c682\">\n\n<a class=\"gb-button gb-button-b4a7e6f2 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/running\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0926\u094c\u0921\u093c\u0928\u093e<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-6c90fff6\">\n\n<a class=\"gb-button gb-button-b070c39f gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/holistic-way\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u0938\u092e\u0917\u094d\u0930 \u0924\u0930\u0940\u0915\u093e<\/a>\n\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-ea599424\"><div class=\"gb-container gb-container-ea599424\"><div class=\"gb-inside-container\">\n<div class=\"gb-container gb-container-80b4472b\"><div class=\"gb-inside-container\">\n<div class=\"gb-button-wrapper gb-button-wrapper-81bfefaf\">\n\n<a class=\"gb-button gb-button-ab932c98 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/category\/training-information\/yoga\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u092f\u094b\u0917<\/a>\n\n<\/div>\n\n<div class=\"gb-button-wrapper gb-button-wrapper-7d952052\">\n\n<a class=\"gb-button gb-button-1a3a9032 gb-button-text\" href=\"https:\/\/homegymindia.in\/hi\/fitness-calculators\/\" target=\"_blank\" rel=\"noopener noreferrer\">\u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u0948\u0932\u0915\u0941\u0932\u0947\u091f\u0930<\/a>\n\n<\/div>\n<\/div><\/div>\n<\/div><\/div><\/div>\n<\/div>\n<\/div><\/div>\n\n\n<h2 class=\"has-text-align-center has-45-font-size wp-block-heading\"><strong>\u0939\u094b\u092e \u091c\u093f\u092e \u092e\u0947\u0902 \u0936\u093f\u092b\u094d\u091f \u0939\u094b\u0924\u0947 \u0938\u092e\u092f \u0915\u094d\u092f\u093e \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902 - \u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f<\/strong>!<\/h2>\n\n\n<div class=\"gb-container gb-container-dedb2597\">\n\n<h3><b>\ud83d\udd25\u0906\u092a\u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092c\u0928\u093e\u0924\u0947 \u0938\u092e\u092f, \u0906\u092a\u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u090f\u0915 \u0910\u0938\u093e \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u092c\u0928\u093e\u0928\u093e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u091c\u094b \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915, \u0928\u093f\u091c\u0940 \u0914\u0930 \u0906\u092a\u0915\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u0939\u094b\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u090f\u0915 \u0910\u0938\u0940 \u091c\u0917\u0939 \u092c\u0928\u093e\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u0915\u0938\u0930\u0924 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092a\u0930 \u091f\u093f\u0915\u0947 \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0947\u0930\u093f\u0924 \u0915\u0930\u0947\u0917\u0940\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0926\u093f \u0906\u092a \u0913\u0932\u0902\u092a\u093f\u0915 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0947\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a\u0915\u094b \u0915\u094d\u0930\u0948\u0936 \u092a\u0948\u0921 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940, \u0906\u092a\u0915\u094b \u092e\u093e\u0928\u0915 \u0913\u0932\u0902\u092a\u093f\u0915 \u092c\u093e\u0930\u092c\u0947\u0932 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940, \u0906\u092a\u0915\u094b \u092c\u092e\u094d\u092a\u0930 \u092a\u094d\u0932\u0947\u091f\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u092f\u0926\u093f \u0906\u092a \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a \u092c\u0938 \u0915\u0941\u091b \u0935\u0947\u091f \u092a\u094d\u0932\u0947\u091c, 28 \u092e\u093f\u092e\u0940 \u092c\u093e\u0930\u092c\u0947\u0932, \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0906\u0926\u093f \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><span style=\"font-size: 24pt;\">\ud83c\udfaf<\/span> \u0906\u092a\u0915\u093e \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f \u092f\u0939 \u0928\u093f\u0930\u094d\u0927\u093e\u0930\u093f\u0924 \u0915\u0930\u0947\u0917\u093e \u0915\u093f \u0906\u092a\u0915\u094b \u0915\u093f\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u091a\u093e\u0939\u0947 \u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u092e\u0939\u0901\u0917\u0940 \u091a\u0940\u091c\u093c \u0915\u0940 \u091c\u093c\u0930\u0942\u0930\u0924 \u0939\u094b, \u092f\u093e \u090f\u091f\u0932\u0938 \u092c\u0949\u0932 \u091c\u0948\u0938\u0940 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0938\u0947 \u092e\u093f\u0932\u0928\u0947 \u0935\u093e\u0932\u0940 \u0935\u0938\u094d\u0924\u0941 \u0915\u0940\u0964 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u093e \u0915\u094d\u092f\u093e \u0906\u092a \u0930\u0947\u0924 \u0915\u0947 \u0922\u0947\u0930 \u0914\u0930 \ud83e\udea8 \u0909\u0920\u093e\u0915\u0930 \u092c\u091a \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u091a\u0942\u0902\u0915\u093f \u092e\u0948\u0902 \u0938\u093f\u0930\u094d\u092b \u092b\u093f\u091f \u0930\u0939\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0947\u0924\u093e \u0939\u0942\u0902 \u0914\u0930 \u092e\u0947\u0930\u0947 \u092a\u093e\u0938 \u092c\u0939\u0941\u0924 \u0905\u0927\u093f\u0915 \u091c\u0917\u0939 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0907\u0938\u0932\u093f\u090f \u092e\u0948\u0902 \u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0935\u0938\u094d\u0924\u0941\u0913\u0902 \u091c\u0948\u0938\u0947 28 \u092e\u0940\u091f\u0930 \u0935\u0947\u091f \u092a\u094d\u0932\u0947\u091f, \u0938\u094d\u0932\u0948\u092e \u092c\u0949\u0932, \u092c\u093e\u0930\u092c\u0947\u0932, \u092f\u094b\u0917\u093e \u092e\u0948\u091f \u0906\u0926\u093f \u0924\u0915 \u0939\u0940 \u0938\u0940\u092e\u093f\u0924 \u0930\u0939\u0924\u093e \u0939\u0942\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092e\u0948\u0902 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u092f\u093e \u091c\u093f\u092e \u0938\u093e\u0907\u0915\u093f\u0932 \u092d\u0940 \u0928\u0939\u0940\u0902 \u0930\u0916\u0928\u093e \u091a\u093e\u0939\u0924\u093e, \u092e\u0948\u0902 \u0926\u0941\u092c\u0932\u093e-\u092a\u0924\u0932\u093e \u0939\u0942\u0902 \u0907\u0938\u0932\u093f\u090f \u092e\u0941\u091d\u0947 \u091c\u094d\u092f\u093e\u0926\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948, \u0939\u0948 \u0928\u093e?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092e\u0941\u091d\u0947 \u091c\u093f\u092e \u0938\u094d\u091f\u0947\u0936\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0940 \u092d\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948. \u092e\u0941\u092b\u093c\u094d\u0924 \u0935\u091c\u0928 \u092e\u0947\u0930\u0947 \u0932\u093f\u090f \u0915\u093e\u092b\u0940 \u0939\u0948\u0902!<\/span><\/p>\n\n<\/div>\n\n<h3><b>\u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923 \u091c\u094b \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u0916\u0930\u0940\u0926 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0939\u094b\u092e \u091c\u093f\u092e \u092c\u0928\u093e\u0924\u0947 \u0938\u092e\u092f, \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092a\u0930\u093f\u0923\u093e\u092e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u094b \u0905\u0927\u093f\u0915\u0924\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0939\u0940 \u0909\u092a\u0915\u0930\u0923 \u0915\u093e \u0939\u094b\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u0921\u0940\u092c\u0940 \u092a\u094d\u0930\u0947\u0938 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u0905\u0932\u0917 \u092c\u0947\u0902\u091a \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948?<\/span><\/p>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"alignleft wp-image-11439 size-full\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/cropped-Evolv-Barbell-6-feet-2.jpg\" alt=\"cropped-Evolv-Barbell-6-feet-2.jpg\" width=\"640\" height=\"853\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/cropped-Evolv-Barbell-6-feet-2.jpg 640w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/cropped-Evolv-Barbell-6-feet-2-225x300.jpg 225w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/cropped-Evolv-Barbell-6-feet-2-600x800.jpg 600w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/cropped-Evolv-Barbell-6-feet-2-150x200.jpg 150w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u092e\u0948\u0902 \u0909\u0938 \u092a\u0948\u0938\u0947 \u0915\u094b \u092c\u091a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0921\u092e\u094d\u092c\u0932 \u092b\u094d\u0932\u094b\u0930 \u092a\u094d\u0930\u0947\u0938 \u0915\u0930\u0942\u0901\u0917\u093e! <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0935\u093e\u0938\u094d\u0924\u0935 \u092e\u0947\u0902,<\/span><span style=\"font-weight: 400;\"> \u092e\u0948\u0902 \u0921\u092e\u094d\u092c\u0932 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930\u0942\u0902\u0917\u093e \u0924\u093e\u0915\u093f \u092e\u0941\u091d\u0947 \u092a\u093e\u0935\u0930 \u0930\u0948\u0915 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928 \u092a\u0921\u093c\u0947 \u092f\u093e \u0938\u094d\u092a\u0949\u091f\u0930 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928 \u092a\u0921\u093c\u0947\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0928\u0939\u0940\u0902, \u0906\u092a\u0915\u0947 \u092a\u093e\u0935\u0930 \u0930\u0948\u0915 \u0915\u0947 \u0938\u093e\u0925 \u091c\u0941\u0921\u093c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0947\u0935\u0932 \u090f\u0915 \u092c\u0947\u0902\u091a \u0939\u0940 \u092a\u0930\u094d\u092f\u093e\u092a\u094d\u0924 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0905\u092a\u0928\u0947 \u092c\u091c\u091f \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930, \u0906\u092a \u090f\u0915 \u092a\u0942\u0930\u094d\u0923 \u091c\u093f\u092e \u0938\u0947 \u0932\u0947\u0915\u0930 \u0905\u0927\u093f\u0915 \u0928\u094d\u092f\u0942\u0928\u0924\u092e \u0938\u0947\u091f\u0905\u092a \u0924\u0915 \u0915\u0941\u091b \u092d\u0940 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note\"  style=\"border-color:#d6da86;border-radius:14px;-moz-border-radius:14px;-webkit-border-radius:14px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#f0f4a0;border-color:#ffffff;color:#000000;border-radius:14px;-moz-border-radius:14px;-webkit-border-radius:14px;\">\u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a \u091c\u093f\u0928 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0947\u0902\u0917\u0947 \u0909\u0928\u092e\u0947\u0902 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932, \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0930\u0948\u0915, \u0939\u094b\u092e \u091c\u093f\u092e \u0938\u093f\u0938\u094d\u091f\u092e, \u092c\u093e\u0930\u092c\u0947\u0932, \u0915\u0947\u091f\u0932\u092c\u0947\u0932, \u092b\u094d\u0932\u094b\u0930 \u092e\u0948\u091f, \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u0930\u094d\u0938\u093f\u092f\u093e\u0901 \u0914\u0930 \u0938\u094b\u092b\u0947 \u0914\u0930 \u0938\u092e\u093e\u0928\u093e\u0902\u0924\u0930 (\u0921\u093f\u092a) \u092c\u093e\u0930 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0915\u0947 \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924, \u0906\u092a \u092a\u094d\u0932\u093e\u092f\u094b \u092c\u0949\u0915\u094d\u0938, \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0930\u093f\u0902\u0917 \u0914\u0930 \u0905\u0928\u094d\u092f \u092c\u0939\u0941\u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f\u0940\u092f \u0909\u092a\u0915\u0930\u0923 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u093f\u0928\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0947 \u0938\u0939\u0940 \u0938\u0902\u092f\u094b\u091c\u0928 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0905\u092a\u0928\u093e \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0939\u094b\u092e \u091c\u093f\u092e \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0914\u0930 \u091c\u0940\u0935\u0928\u0936\u0948\u0932\u0940 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u0939\u094b\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0906\u092a \u092e\u0947\u0930\u0947 \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<a href=\"https:\/\/homegymindia.in\/hi\/about-us\/\" target=\"_blank\" rel=\"noopener\"> \u092e\u0947\u0930\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u092a\u0947\u091c<\/a> \u0914\u0930 \u092a\u0930 <a href=\"https:\/\/homegymindia.in\/hi\/home-gym-setup-cost-india\/\" target=\"_blank\" rel=\"noopener\">\u0939\u094b\u092e \u091c\u093f\u092e \u0938\u0947\u091f\u0905\u092a \u0935\u093f\u091a\u093e\u0930<\/a> \u092a\u0943\u0937\u094d\u0920!<\/span><\/p>\n<h3><b>\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0936\u0947\u0921\u094d\u092f\u0942\u0932 \u0914\u0930 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092a\u094d\u0932\u093e\u0928<\/b><\/h3>\n<p><span style=\"font-weight: 400;\"><div class=\"su-quote su-quote-style-default\"><div class=\"su-quote-inner su-u-clearfix su-u-trim\">\u0930\u093e\u0924 9:00 \u092c\u091c\u0947 \u0911\u092b\u093f\u0938 \u0915\u0947 \u092c\u093e\u0926 \u091c\u093f\u092e \u091c\u093e\u0928\u093e \u0907\u0924\u0928\u093e \u0915\u0920\u093f\u0928 \u0925\u093e:\/ \u0915\u093f \u092e\u0948\u0902\u0928\u0947 \u0905\u092a\u0928\u093e \u0916\u0941\u0926 \u0915\u093e \u091c\u093f\u092e \u092c\u0928\u093e \u0932\u093f\u092f\u093e\u0964<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0932\u093f\u090f \u092f\u0926\u093f \u0906\u092a \u0938\u092e\u092f \u092f\u093e \u091c\u0940\u0935\u0928 \u092a\u094d\u0930\u092c\u0902\u0927\u0928 \u0915\u0947 \u0915\u093e\u0930\u0923 \u0905\u092a\u0928\u093e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0902\u0918\u0930\u094d\u0937 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0905\u092a\u0928\u093e \u0916\u0941\u0926 \u0915\u093e \u0939\u094b\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n\n<div class=\"gb-container gb-container-bf7f765a\">\n\n<h3><b>\u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0918\u0930\u0947\u0932\u0942 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u0915\u094d\u092f\u093e \u0939\u0948?<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u092f\u093e \u0936\u0947\u0921\u094d\u092f\u0942\u0932 \u0915\u093e \u090f\u0915 \u0909\u0926\u093e\u0939\u0930\u0923 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 <a href=\"https:\/\/www.reddit.com\/r\/gzcl\/comments\/g5vw9j\/gzcl_tldr_quick_guide\/\" target=\"_blank\" rel=\"nofollow noopener\">\u091c\u0940\u091c\u0947\u0921\u0938\u0940\u090f\u0932<\/a>, <a href=\"https:\/\/amzn.to\/3LgRACO\" target=\"_blank\" rel=\"nofollow noopener sponsored\">\u0906\u0930\u0902\u092d\u093f\u0915 \u0936\u0915\u094d\u0924\u093f<\/a>, <a href=\"https:\/\/www.muscleandstrength.com\/workouts\/phul-workout\" target=\"_blank\" rel=\"nofollow noopener\">\u092b\u0942\u0932<\/a>, <a href=\"https:\/\/imgur.com\/3suRsv1\" target=\"_blank\" rel=\"nofollow noopener\">\u092b\u093c\u093e\u0930\u094d\u0915 \u0915\u093e \u0917\u094d\u0930\u0947\u0938\u094d\u0915\u0941\u0932<\/a> \u0935\u0917\u0948\u0930\u0939\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u090a\u092a\u0930 \u0909\u0932\u094d\u0932\u093f\u0916\u093f\u0924 \u092f\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0930\u0947 \u092a\u0938\u0902\u0926\u0940\u0926\u093e \u0939\u0948\u0902 \u0914\u0930 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f-\u092a\u0930\u0940\u0915\u094d\u0937\u093f\u0924 \u0939\u0948\u0902\u0964 \u092c\u0938 \u0905\u092a\u0928\u0947 \u0906\u0939\u093e\u0930 \u092a\u0930 \u0928\u093f\u092f\u0902\u0924\u094d\u0930\u0923 \u0930\u0916\u0947\u0902, \u0905\u092a\u0928\u093e \u0938\u092e\u093e\u092f\u094b\u091c\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0906\u092a \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u0947\u0916\u0947\u0902\u0917\u0947\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u093e \u0906\u092a \u0905\u092a\u0928\u093e \u0916\u0941\u0926 \u0915\u093e 3-\u0926\u093f\u0935\u0938\u0940\u092f \u0938\u094d\u092a\u094d\u0932\u093f\u091f \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0924\u0940\u0928 \u0926\u093f\u0935\u0938\u0940\u092f \u0935\u093f\u092d\u093e\u091c\u0928 \u092e\u0947\u0902 \u092a\u0939\u0932\u0947 \u0926\u093f\u0928 \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947 \u0914\u0930 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902; \u0926\u0942\u0938\u0930\u0947 \u0926\u093f\u0928 \u092a\u0940\u0920 \u0914\u0930 \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938; \u0914\u0930 \u0924\u0940\u0938\u0930\u0947 \u0926\u093f\u0928 \u092a\u0948\u0930\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0905\u0928\u094d\u092f \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902, \u092a\u0941\u0936-\u092a\u0941\u0932-\u0932\u0947\u0917 \u0930\u0942\u091f\u0940\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u0939\u093e\u0902 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u0915\u094b \u092a\u094d\u0930\u0924\u093f \u0938\u092a\u094d\u0924\u093e\u0939 \u090f\u0915 \u092f\u093e \u0926\u094b \u092c\u093e\u0930 \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0926\u093f \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u092e\u0939\u0938\u0942\u0938 \u0939\u094b \u0924\u094b \u0906\u092a \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 - \u0915\u094d\u092f\u093e \u0906\u092a\u0915\u094b \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948? \u0915\u0947\u0935\u0932 \u0905\u0917\u0930 \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948. \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u092e\u0936\u0940\u0928 \u0915\u0947 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0914\u0930 \u092d\u0940 \u0924\u0930\u0940\u0915\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n\n\n\n\n<p style=\"font-size: 17px !important; line-height: 30.6px !important;\" data-kx-storage=\"{&quot;fontSize&quot;:17,&quot;lineHeight&quot;:30.6}\"><div class=\"su-box su-box-style-default\" id=\"\" style=\"border-color:#000000;border-radius:3px;\"><div class=\"su-box-title\" style=\"background-color:#070606;color:#FFFFFF;border-top-left-radius:1px;border-top-right-radius:1px\"> \ud83c\udfcb\ufe0f \u0906\u0938\u093e\u0928 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u0921\u093e\u0909\u0928\u0932\u094b\u0921 \u0915\u0930\u0947\u0902<\/div><div class=\"su-box-content su-u-clearfix su-u-trim\" style=\"border-bottom-left-radius:1px;border-bottom-right-radius:1px\">\n<p style=\"font-size: 17px !important; line-height: 30.6px !important;\" data-kx-storage=\"{&quot;fontSize&quot;:17,&quot;lineHeight&quot;:30.6}\"><script>(function() {\n\twindow.mc4wp = window.mc4wp || {\n\t\tlisteners: [],\n\t\tforms: {\n\t\t\ton: function(evt, cb) {\n\t\t\t\twindow.mc4wp.listeners.push(\n\t\t\t\t\t{\n\t\t\t\t\t\tevent   : evt,\n\t\t\t\t\t\tcallback: cb\n\t\t\t\t\t}\n\t\t\t\t);\n\t\t\t}\n\t\t}\n\t}\n})();\n<\/script><!-- Mailchimp for WordPress v4.10.7 - https:\/\/wordpress.org\/plugins\/mailchimp-for-wp\/ --><form id=\"mc4wp-form-1\" class=\"mc4wp-form mc4wp-form-3793 mc4wp-form-theme mc4wp-form-theme-red\" method=\"post\" data-id=\"3793\" data-name=\"gymequipdeal1\" action=\"\" ><div class=\"mc4wp-form-fields\"><p>\r\n    <label>\u092a\u0939\u0932\u093e \u0928\u093e\u092e<\/label>\r\n    <input type=\"text\" name=\"FNAME\" placeholder=\"\u092a\u0939\u0932\u093e \u0928\u093e\u092e\"\r\n    required=\"\">\r\n<\/p>\r\n\r\n<p>\r\n\t<label>\u092e\u0947\u0932 \u092a\u0924\u093e: \r\n\t\t<input type=\"email\" name=\"EMAIL\" placeholder=\"\u0906\u092a\u0915\u093e \u0908\u092e\u0947\u0932 \u092a\u0924\u093e\" required \/>\r\n<\/label>\r\n<\/p>\r\n\r\n<p>\r\n\t<input type=\"submit\" value=\"\u0905\u092c \u0921\u093e\u0909\u0928\u0932\u094b\u0921 \u0915\u0930\u094b!\" \/>\r\n<\/p><\/div><label style=\"display: none !important;\">Leave this field empty if you're human: <input type=\"text\" name=\"_mc4wp_honeypot\" value=\"\" tabindex=\"-1\" autocomplete=\"off\" \/><\/label><input type=\"hidden\" name=\"_mc4wp_timestamp\" value=\"1781382500\" \/><input type=\"hidden\" name=\"_mc4wp_form_id\" value=\"3793\" \/><input type=\"hidden\" name=\"_mc4wp_form_element_id\" value=\"mc4wp-form-1\" \/><div class=\"mc4wp-response\"><\/div><input type=\"hidden\" name=\"trp-form-language\" value=\"hi\"\/><\/form><!-- \/ Mailchimp for WordPress Plugin -->\n<p style=\"font-size: 17px !important; line-height: 30.6px !important;\" data-kx-storage=\"{&quot;fontSize&quot;:17,&quot;lineHeight&quot;:30.6}\"><\/div><\/div>\n<\/div>\n\n\n<h2 class=\"gb-headline gb-headline-85d95327 gb-headline-text\"><strong>\u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940-\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092f\u094b\u091c\u0928\u093e\u090f\u0901 \u091c\u094b \u0906\u092a \u0918\u0930 \u092a\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u092c\u093f\u091c\u0932\u0940 \u0928\u093f\u0930\u094d\u092e\u093e\u0923<\/strong><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u092a\u093e\u0935\u0930\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u090f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u0914\u0930 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0939\u0948 \u091c\u094b \u0924\u093e\u0915\u0924 \u0914\u0930 \u0906\u0915\u093e\u0930 \u0915\u0947 \u0926\u094b\u0939\u0930\u0947 \u0926\u0943\u0937\u094d\u091f\u093f\u0915\u094b\u0923 \u0915\u0947 \u0932\u093f\u090f \u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0915\u0947 \u0938\u093e\u0925 \u092a\u093e\u0935\u0930\u0932\u093f\u092b\u094d\u091f\u093f\u0902\u0917-\u0936\u0948\u0932\u0940 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u094b \u091c\u094b\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The <a href=\"https:\/\/jeffnippard.com\/products\/the-powerbuilding-system\" target=\"_blank\" rel=\"nofollow noopener\">\u091c\u0947\u092b \u0928\u093f\u092a\u0930\u094d\u0921 \u0926\u094d\u0935\u093e\u0930\u093e \u092c\u0928\u093e\u0908 \u0917\u0908 \u092a\u093e\u0935\u0930\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0917\u093e\u0907\u0921<\/a> \u0905\u0926\u094d\u092d\u0941\u0924 \u0939\u0948 - \u092f\u0926\u093f \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u0907\u0938\u0947 \u0926\u0947\u0916\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignleft\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0630\/1794\/3286\/products\/ThePowerbuildingSystem_493x.png?v=1669860465\" alt=\"\" width=\"327\" height=\"422\" title=\"\"><span style=\"font-weight: 400;\">\u092f\u0939 \u092c\u0921\u093c\u0947, \u092e\u093f\u0936\u094d\u0930\u093f\u0924 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u092e\u0947\u0902 \u0924\u093e\u0915\u0924 \u092c\u0928\u093e\u0928\u0947 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0924\u093e \u0939\u0948, \u0938\u093e\u0925 \u0939\u0940 \u0905\u0927\u093f\u0915 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 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gb-container-9ea0eeed\">\n\n<p><span style=\"font-weight: 400;\">\u092e\u0924\u0932\u092c \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u0947\u0937 \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964 \u092f\u0939 \u0915\u0947\u0935\u0932 \u0915\u0941\u091b \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0902\u092a\u0942\u0930\u094d\u0923 \u0915\u0938\u0930\u0924 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0939\u094b\u092e \u091c\u093f\u092e \u0938\u0947\u091f\u0905\u092a \u0917\u093e\u0907\u0921 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, \u090f <a href=\"https:\/\/homegymindia.in\/hi\/power-squat-rack-india\/\" target=\"_blank\" rel=\"noopener\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f \u0930\u0948\u0915\/\u092a\u093e\u0935\u0930 \u0930\u0948\u0915<\/a> \u0907\u0938 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902 \u092f\u0939 \u0905\u0928\u093f\u0935\u093e\u0930\u094d\u092f \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u093f\u0938\u0940 \u092d\u0940 \u092c\u093f\u091c\u0932\u0940-\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u094b \u0932\u093f\u092b\u094d\u091f \u0914\u0930 \u0909\u092a\u0932\u092c\u094d\u0927 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0947 \u0906\u0927\u093e\u0930 \u092a\u0930 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u092c\u0928\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e 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\u092f\u0939 \u0906\u092a\u0915\u094b \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u094c\u0902\u0926\u0930\u094d\u092f\u0936\u093e\u0938\u094d\u0924\u094d\u0930 \u0939\u093e\u0938\u093f\u0932 \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0947\u0917\u093e\u0964<\/span><\/p>\n\n<\/div>\n\n\n<h3 class=\"gb-headline gb-headline-004df108 gb-headline-text\">\u25ef\u200d\u25ef\u200d\u25ef\u200d\u25ef\u200d\u25ef <strong>\u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928<\/strong><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u0913\u0932\u0902\u092a\u093f\u0915 \u0935\u0947\u091f\u0932\u093f\u092b\u094d\u091f\u093f\u0902\u0917 \u090f\u0915 \u0910\u0938\u093e \u0916\u0947\u0932 \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0926\u094b \u0905\u0932\u0917-\u0905\u0932\u0917 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u092e\u0947\u0902 \u0935\u091c\u0928 \u0938\u0947 \u092d\u0930\u0947 \u092c\u093e\u0930\u092c\u0947\u0932 \u0915\u094b \u0909\u0920\u093e\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948: \u0938\u094d\u0928\u0948\u091a \u0914\u0930 \u0915\u094d\u0932\u0940\u0928 \u090f\u0902\u0921 \u091c\u0930\u094d\u0915\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u090f\u0925\u0932\u0940\u091f \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0915\u094d\u0932\u0940\u0928 \u090f\u0902\u0921 \u092a\u094d\u0930\u0947\u0938 \u091c\u0948\u0938\u0940 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u0915\u094b \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0915\u094d\u0932\u0940\u0928 \u091c\u0948\u0938\u0947 - \u092a\u093e\u0935\u0930 \u0915\u094d\u0932\u0940\u0928, \u0939\u0948\u0902\u0917 \u0915\u094d\u0932\u0940\u0928, \u0925\u094d\u0930\u0938\u094d\u091f\u0930\u094d\u0938 \u0906\u0926\u093f \u0915\u094b \u092d\u0940 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><img decoding=\"async\" class=\"alignright\" src=\"https:\/\/m.media-amazon.com\/images\/I\/617wfabEebL._SL1498_.jpg\" alt=\"Olympic barbell\" width=\"393\" height=\"404\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0928 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u0915\u094b \u0938\u092b\u0932\u0924\u093e\u092a\u0942\u0930\u094d\u0935\u0915 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915 \u0936\u0915\u094d\u0924\u093f, \u0917\u0924\u093f \u0914\u0930 \u0924\u0915\u0928\u0940\u0915 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u0909\u0928 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u092d\u0940 \u090f\u0915 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092a\u0926\u094d\u0927\u0924\u093f \u0939\u0948 \u091c\u094b \u0905\u092a\u0928\u0940 \u0936\u0915\u094d\u0924\u093f, \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0939\u0930 \u090f\u0915 \u092e\u0939\u0940\u0928\u0947 \u092e\u0947\u0902 \u092e\u0948\u0902 \u090f\u0915 \u092a\u0942\u0930\u093e \u0938\u092a\u094d\u0924\u093e\u0939 \u0913\u0932\u0902\u092a\u093f\u0915 \u0932\u093f\u092b\u094d\u091f 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\u092e\u0947\u0902 \u090f\u0915 \u0938\u092a\u094d\u0924\u093e\u0939 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092e\u0941\u091d\u0947 \u0915\u094b\u0908 \u092b\u093e\u092f\u0926\u093e \u0939\u094b\u0924\u093e \u0939\u0948 \u092f\u093e \u0928\u0939\u0940\u0902\u0964 \u0932\u0947\u0915\u093f\u0928 \u092e\u0941\u091d\u0947 \u0935\u0947 \u092a\u0938\u0902\u0926 \u0939\u0948\u0902 - \u0914\u0930 \u092e\u0941\u091d\u0947 \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u0920\u0940\u0915 \u0939\u0948!<\/span><\/p>\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"\u0913\u0932\u0902\u092a\u093f\u0915 \u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u0915\u094b \u0938\u0940\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0926\u093e\u0928\u0941\u0915\u094d\u0930\u092e\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/CSGY9e4JfyY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n<p><span style=\"font-weight: 400;\">\u0932\u093f\u092b\u094d\u091f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 7.2 \u092b\u0940\u091f \u0913\u0932\u0902\u092a\u093f\u0915 \u092e\u093e\u0928\u0915 \u092c\u093e\u0930\u092c\u0947\u0932 \u0914\u0930 \u092c\u092e\u094d\u092a\u0930 \u092a\u094d\u0932\u0947\u091f\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948, \u091c\u093f\u0928\u094d\u0939\u0947\u0902 \u092b\u0930\u094d\u0936 \u092f\u093e \u092a\u094d\u0932\u0947\u091f\u094b\u0902 \u0915\u094b \u0928\u0941\u0915\u0938\u093e\u0928 \u092a\u0939\u0941\u0902\u091a\u093e\u090f \u092c\u093f\u0928\u093e \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0917\u093f\u0930\u093e\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0906\u092a\u0915\u094b \u0905\u092d\u0940 \u092d\u0940 \u0915\u092e \u0938\u0947 \u0915\u092e 1 \u0907\u0902\u091a \u092e\u094b\u091f\u0940 \u0915\u094d\u0930\u0902\u092c \u0930\u092c\u0930 \u091f\u093e\u0907\u0932\u094d\u0938 \u092f\u093e \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0932\u0947\u091f\u092b\u0949\u0930\u094d\u092e \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940\u0964<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft\" src=\"https:\/\/m.media-amazon.com\/images\/I\/81OR1jXJI7L._SL1500_.jpg\" alt=\"Leeway olympic barbell\" width=\"676\" height=\"676\" title=\"\"><\/p>\n<p><span style=\"font-weight: 400;\">\u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915\u0924\u093e \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u0936\u093e\u0928\u0926\u093e\u0930 \u0924\u0930\u0940\u0915\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0915\u0908 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939 \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092b\u093f\u091f\u0928\u0947\u0938 \u0938\u094d\u0924\u0930\u094b\u0902 \u0914\u0930 \u0915\u094d\u0937\u092e\u0924\u093e\u0913\u0902 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u092d\u0940 \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u093f\u0938\u0938\u0947 \u092f\u0939 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0932\u094b\u0917\u094b\u0902 \u092f\u093e \u0917\u0924\u093f\u0936\u0940\u0932\u0924\u093e \u0938\u0940\u092e\u093e\u0913\u0902 \u0935\u093e\u0932\u0947 \u0932\u094b\u0917\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0932\u092d \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u092e\u0947\u0902 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u092e\u093e\u0928\u0938\u093f\u0915 \u092b\u094b\u0915\u0938 \u0914\u0930 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u0915\u0940 \u092d\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0939 \u0906\u092a\u0915\u0947 \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0902 \u0935\u093f\u0935\u093f\u0927\u0924\u093e \u091c\u094b\u0921\u093c\u0928\u0947 \u0915\u093e \u090f\u0915 \u092e\u091c\u0947\u0926\u093e\u0930 \u0914\u0930 \u091a\u0941\u0928\u094c\u0924\u0940\u092a\u0942\u0930\u094d\u0923 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948, \u091c\u094b \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091a\u0941\u0928\u094c\u0924\u0940 \u0926\u0947\u0928\u0947 \u0914\u0930 \u0905\u092a\u0928\u0940 \u0938\u0940\u092e\u093e\u0913\u0902 \u0915\u094b \u0906\u0917\u0947 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u0905\u0928\u0942\u0920\u093e \u0924\u0930\u0940\u0915\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u0941\u0932 \u092e\u093f\u0932\u093e\u0915\u0930, \u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928 \u0938\u0939\u0940 \u0909\u092a\u0915\u0930\u0923 \u0914\u0930 \u092e\u093e\u0930\u094d\u0917\u0926\u0930\u094d\u0936\u0928 \u0915\u0947 \u0938\u093e\u0925 \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u092e\u0947\u0902 \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0905\u0924\u093f\u0930\u093f\u0915\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0939 \u0906\u092a\u0915\u0947 \u0918\u0930 \u092e\u0947\u0902 \u0924\u093e\u0915\u0924, \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915\u0924\u093e \u092c\u0928\u093e\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0924\u0930\u0940\u0915\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u090f\u0915 \u0913\u0932\u0902\u092a\u093f\u0915 \u092d\u093e\u0930\u094b\u0924\u094d\u0924\u094b\u0932\u0928-\u0906\u0927\u093e\u0930\u093f\u0924 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0915\u0938\u0930\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u0917\u094d\u0932\u0947\u0928 \u092a\u0947\u0902\u0921\u0932\u0947 \u0926\u094d\u0935\u093e\u0930\u093e \u092c\u0928\u093e\u0908 \u0917\u0908 \u0939\u094b\u0917\u0940\u0964<\/span><\/p>\n\n\n<h3 class=\"wp-block-heading\">\u0936\u0930\u0940\u0930 \u0938\u094c\u0937\u094d\u0920\u0935<\/h3>\n\n\n<div class=\"gb-container gb-container-aa96414b\">\n\n<p><span style=\"font-weight: 400;\">\u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u090f\u0915 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u093e \u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0939\u0948 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0914\u0930 \u092a\u0930\u093f\u092d\u093e\u0937\u093e \u092a\u0930 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0939 \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092c\u0922\u093c\u093f\u092f\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948 \u091c\u094b \u0939\u093e\u0908-\u0930\u0947\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940 \u0932\u093e\u092d\u094b\u0902 \u092a\u0930 \u0927\u094d\u092f\u093e\u0928 \u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-18333 size-large\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/01\/maxresdefault-114-1024x576.jpg\" alt=\"Who should do hack squats\" width=\"1024\" height=\"576\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/01\/maxresdefault-114-1024x576.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/01\/maxresdefault-114-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/01\/maxresdefault-114-768x432.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/01\/maxresdefault-114-150x84.jpg 150w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/01\/maxresdefault-114.jpg 1280w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u092e\u0947\u0902 \u0906\u092e \u0924\u094c\u0930 \u092a\u0930 \u090f\u0915 \u0938\u0902\u0924\u0941\u0932\u093f\u0924 \u0914\u0930 \u0938\u094c\u0902\u0926\u0930\u094d\u092f\u092a\u0942\u0930\u094d\u0923 \u0930\u0942\u092a \u0938\u0947 \u0938\u0941\u0916\u0926\u093e\u092f\u0915 \u0936\u0930\u0940\u0930 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u0915\u094d\u0937\u094d\u092f \u0915\u0947 \u0938\u093e\u0925 \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0938\u092e\u0942\u0939\u094b\u0902 \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/homegymindia.in\/hi\/bodybuilding-home-gym-setup\/\" title=\"\u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0939\u094b\u092e \u091c\u093f\u092e \u0938\u0947\u091f\u0905\u092a\" target=\"_blank\" rel=\"noopener\">\u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0939\u094b\u092e \u091c\u093f\u092e \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948<\/a> \u0909\u092a\u092f\u094b\u0917\u0915\u0930\u094d\u0924\u093e.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0935\u0947 \u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u0905\u0928\u0941\u0915\u0942\u0932\u0928 \u092f\u094b\u0917\u094d\u092f \u0939\u0948\u0902 \u0914\u0930 \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092b\u093f\u091f\u0928\u0947\u0938 \u0938\u094d\u0924\u0930\u094b\u0902 \u0914\u0930 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u0905\u0928\u0941\u0915\u0942\u0932\u093f\u0924 \u0915\u093f\u090f \u091c\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u0947\u0937 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0909\u092a\u0915\u0930\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u0948\u0964<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0938\u0947 \u0922\u0947\u0930 \u0938\u093e\u0930\u0940 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0938\u094c\u0902\u0926\u0930\u094d\u092f \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0939\u094b\u0917\u093e\u0964<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0915\u0941\u0932 \u092e\u093f\u0932\u093e\u0915\u0930, \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e 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\u092f\u0939 \u092a\u0938\u0902\u0926 \u0928\u0939\u0940\u0902 \u0939\u0948 \u0914\u0930 \u092e\u0941\u091d\u0947 \u0932\u0917\u0924\u093e \u0939\u0948 \u0915\u093f \u092f\u0939 \u091a\u094b\u091f \u092a\u0939\u0941\u0902\u091a\u093e\u0928\u0947 \u0915\u093e \u0936\u0949\u0930\u094d\u091f\u0915\u091f \u0939\u0948\u0964&#039;<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0920\u0940\u0915 \u0939\u0948, \u0906\u092a \u0938\u0902\u092d\u0935\u0924\u0903 \u0907\u0938\u0938\u0947 \u092c\u0939\u0941\u0924 \u0924\u0947\u091c\u093c \u0939\u094b \u091c\u093e\u092f\u0947\u0902\u0917\u0947...<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0947 \u0938\u092e\u0917\u094d\u0930 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u092b\u093f\u091f\u0928\u0947\u0938 \u0914\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0947 \u0932\u093f\u090f \u0921\u093f\u091c\u093c\u093e\u0907\u0928 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948, \u0914\u0930 \u092f\u0939 \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u0915\u0947 \u0932\u093f\u090f \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0938\u092e\u0947\u0902 \u0935\u093f\u0936\u0947\u0937 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c \u0915\u0930\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u0925\u094b\u0921\u093c\u093e \u0905\u0932\u0917 \u0939\u094b\u0924\u093e \u0939\u0948.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u0941\u091b \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0939\u0948\u0902 \u092e\u0930\u094d\u092b\u093c, \u0938\u093f\u0902\u0921\u0940 \u0906\u0926\u093f\u0964 \u0932\u0947\u0915\u093f\u0928 \u0907\u0928\u094d\u0939\u0947\u0902 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u092c\u093e\u0939\u0930\u0940 \u091c\u0917\u0939 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0947\u0902 \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 \u092a\u0941\u0936-\u0905\u092a\u094d\u0938, \u092a\u0941\u0932-\u0905\u092a\u094d\u0938, \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938 \u0914\u0930 \u0932\u0902\u0917\u094d\u0938 \u091c\u0948\u0938\u0947 \u092c\u0949\u0921\u0940\u0935\u0947\u091f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902, \u091c\u093f\u0928\u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0915\u092e \u092f\u093e \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0909\u092a\u0915\u0930\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0914\u0930 \u0906\u092a\u0915\u094b \u0915\u093f\u0938\u0940 \u092e\u0932\u094d\u091f\u0940-\u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0936\u0940\u0928 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u0940\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u0914\u0930 \u0935\u0947\u091f\u0932\u093f\u092b\u094d\u091f\u093f\u0902\u0917 \u092c\u093e\u0930\u092c\u0947\u0932 \u091c\u0948\u0938\u0947 \u0924\u093e\u0915\u0924 \u0914\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u0909\u092a\u0915\u0930\u0923 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a \u0939\u094b\u0928\u0947 \u0938\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0940 \u092a\u094d\u0930\u092d\u093e\u0935\u0936\u0940\u0932\u0924\u093e \u092c\u0922\u093c \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><iframe title=\"\u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f\u00ae \u0939\u094b\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f | HIIT | \u0915\u093f\u0938\u0940 \u0909\u092a\u0915\u0930\u0923 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/VFWrXJ_fOao?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" allowfullscreen><\/iframe><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0915\u093e \u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0917\u0947\u092e\u094d\u0938 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u090f\u0915 \u092a\u094d\u0930\u0924\u093f\u0938\u094d\u092a\u0930\u094d\u0927\u0940 \u092a\u0939\u0932\u0942 \u092d\u0940 \u0939\u0948 \u091c\u094b \u090f\u0915 \u0935\u093e\u0930\u094d\u0937\u093f\u0915 \u090f\u0925\u0932\u0947\u091f\u093f\u0915 \u092a\u094d\u0930\u0924\u093f\u092f\u094b\u0917\u093f\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u0939\u0940 \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923, \u091c\u0948\u0938\u0947 \u092c\u093e\u0930\u092c\u0947\u0932, \u092a\u0941\u0932-\u0905\u092a \u092c\u093e\u0930, \u0915\u0947\u091f\u0932\u092c\u0947\u0932, \u091c\u0902\u092a \u0930\u094b\u092a, \u092a\u094d\u0932\u093e\u092f\u094b \u092c\u0949\u0915\u094d\u0938, \u091c\u093f\u092e\u0928\u093e\u0938\u094d\u091f\u093f\u0915 \u0930\u093f\u0902\u0917, \u092e\u0947\u0921\u093f\u0938\u093f\u0928 \u092c\u0949\u0932 \u0914\u0930 \u0930\u094b\u0907\u0902\u0917 \u092e\u0936\u0940\u0928 \u0915\u0947 \u0938\u093e\u0925, \u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0906\u092a\u0915\u0947 \u092b\u093f\u091f\u0928\u0947\u0938 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u094b \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0914\u0930 \u0906\u0928\u0902\u0926\u0926\u093e\u092f\u0915 \u0924\u0930\u0940\u0915\u093e \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p>\u0906\u092a \u0907\u0938 \u0938\u0942\u091a\u0940 \u0915\u094b \u091c\u093e\u0902\u091a\u0947\u0902 <a href=\"https:\/\/homegymindia.in\/hi\/crossfit-equipment-in-india\/\" target=\"_blank\" rel=\"noopener\">\u092f\u0939\u093e\u0901 \u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0909\u092a\u0915\u0930\u0923<\/a>! - \u0906\u092a\u0915\u094b \u0915\u0941\u091b \u0914\u0930 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/p>\n<p><span style=\"font-weight: 400;\">\u092e\u0941\u091d\u0947 \u0928\u0939\u0940\u0902 \u0932\u0917\u0924\u093e \u0915\u093f \u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092b\u093f\u091f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0932\u093f\u090f \u092f\u0926\u093f \u0906\u092a \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0914\u0930 \u0938\u0941\u0930\u0915\u094d\u0937\u093e \u0915\u093e \u0927\u094d\u092f\u093e\u0928 \u0930\u0916 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0910\u0938\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 <a href=\"https:\/\/homegymindia.in\/hi\/crossfit-gym-setup\/\" title=\"\u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f \u091c\u093f\u092e \u0938\u0947\u091f\u0905\u092a: \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u0915\u0947 \u0932\u093f\u090f \u0936\u0940\u0930\u094d\u0937 10 \u0909\u092a\u0915\u0930\u0923\" target=\"_blank\" rel=\"noopener\">\u0928\u094d\u092f\u0942\u0928\u0924\u092e \u091c\u093f\u092e \u0909\u092a\u0915\u0930\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0918\u0930 \u092a\u0930 \u0915\u094d\u0930\u0949\u0938\u092b\u093c\u093f\u091f<\/a>.<\/span><\/p>\n\n\n<h3 class=\"gb-headline gb-headline-f5ed2cc9 gb-headline-text\">\ud83d\udcaa\ud83c\udffb <strong>\u092e\u093e\u0938 \u0917\u0947\u0928 \u0935\u0930\u094d\u0915\u0906\u0909\u091f<\/strong><\/h3>\n\n\n\n<figure class=\"gb-block-image gb-block-image-2c22d37f\"><img loading=\"lazy\" decoding=\"async\" width=\"744\" height=\"695\" class=\"gb-image gb-image-2c22d37f\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/StrongLifts-5\u00d75-workout_-Get-Stronger-by-Lifting-3x_Week.jpeg\" alt=\"Stronglifts 5*5 workout\" title=\"\u0938\u094d\u091f\u094d\u0930\u093e\u0902\u0917\u0932\u093f\u092b\u094d\u091f\u094d\u0938-5\u00d75-\u0935\u0930\u094d\u0915\u0906\u0909\u091f_-\u0932\u093f\u092b\u094d\u091f\u093f\u0902\u0917 \u0926\u094d\u0935\u093e\u0930\u093e \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u0947\u0902-3x_\u0938\u092a\u094d\u0924\u093e\u0939\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/StrongLifts-5\u00d75-workout_-Get-Stronger-by-Lifting-3x_Week.jpeg 744w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/StrongLifts-5\u00d75-workout_-Get-Stronger-by-Lifting-3x_Week-300x280.jpeg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/StrongLifts-5\u00d75-workout_-Get-Stronger-by-Lifting-3x_Week-150x140.jpeg 150w\" sizes=\"(max-width: 744px) 100vw, 744px\" \/><\/figure>\n\n\n<p><span style=\"font-weight: 400;\">\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940-\u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0930\u0942\u091f\u0940\u0928 \u0928\u093f\u0903\u0936\u0941\u0932\u094d\u0915 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u094b \u092f\u0925\u093e\u0938\u0902\u092d\u0935 \u0924\u0947\u091c\u0940 \u0938\u0947 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0932\u093f\u090f \u0921\u093f\u091c\u093c\u093e\u0907\u0928 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0914\u0930 \u0907\u0938\u092e\u0947\u0902 \u0938\u094d\u0915\u094d\u0935\u093e\u091f, \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f, \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938, \u0930\u094b, \u091a\u093f\u0928-\u0905\u092a\u094d\u0938\/\u092a\u0941\u0932-\u0905\u092a\u094d\u0938 \u0914\u0930 \u0921\u093f\u092a\u094d\u0938 \u091c\u0948\u0938\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u091a\u0942\u0902\u0915\u093f \u092e\u0948\u0902 \u092a\u0924\u0932\u093e \u0939\u0942\u0902 \u0907\u0938\u0932\u093f\u090f \u092e\u0948\u0902 8-12 \u0926\u094b\u0939\u0930\u093e\u0935 \u0914\u0930 5 \u0938\u0947\u091f \u0915\u0947 \u0938\u093e\u0925 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0930\u0924\u093e \u0939\u0942\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0905\u0917\u0930 \u0906\u092a \u0926\u0941\u092c\u0932\u0947-\u092a\u0924\u0932\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u091c\u0930\u094d\u092e\u0928 \u0935\u0949\u0932\u094d\u092f\u0942\u092e \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u092d\u0940 \u091a\u0941\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0909\u091a\u094d\u091a \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0930\u0942\u092a \u0938\u0947 \u0906\u092a \u092a\u0930 \u0915\u0941\u091b \u092d\u093e\u0930 \u0921\u093e\u0932\u0947\u0902\u0917\u0947\u0964(<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30063555\/\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u092e \u0938\u0947 \u0915\u092e \u0938\u092e\u092f \u092e\u0947\u0902 \u0905\u0927\u093f\u0915\u0924\u092e \u091c\u0928 \u0932\u093e\u092d \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a \u0930\u0947\u0938\u094d\u091f \u092a\u0949\u091c\u093c \u0914\u0930 \u0921\u094d\u0930\u0949\u092a \u0938\u0947\u091f \u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u091c\u0948\u0938\u0940 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u092f\u094b\u091c\u0928\u093e\u0913\u0902 \u0915\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u091a\u0941\u0928 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092e\u0942\u0932 \u0930\u0942\u092a \u0938\u0947, \u0906\u092a \u0905\u092a\u0928\u0947 \u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u092f\u093e \u092a\u093e\u0935\u0930\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u094b \u092e\u093e\u0938 \u0917\u0947\u0928 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0902 \u092c\u0926\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n\n\n<h3 class=\"gb-headline gb-headline-9e2ea2f4 gb-headline-text\">\ud83e\udec0<strong>\u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b<\/strong><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b, \u092f\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b\u0935\u0948\u0938\u094d\u0915\u0941\u0932\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e, \u0915\u093f\u0938\u0940 \u092d\u0940 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0940 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0939\u0948 \u091c\u094b \u0939\u0943\u0926\u092f \u0917\u0924\u093f \u0914\u0930 \u0936\u094d\u0935\u093e\u0938 \u0926\u0930 \u0915\u094b \u092c\u0922\u093c\u093e\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0909\u0926\u093e\u0939\u0930\u0923\u094b\u0902 \u092e\u0947\u0902 \u0926\u094c\u0921\u093c\u0928\u093e, \u091c\u0949\u0917\u093f\u0902\u0917, \u0924\u0948\u0930\u093e\u0915\u0940, \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e, \u0938\u0940\u0922\u093c\u093f\u092f\u093e\u0901 \u091a\u0922\u093c\u0928\u093e, \u0924\u0947\u091c \u091a\u0932\u0928\u093e, \u0930\u0938\u094d\u0938\u0940 \u0915\u0942\u0926\u0928\u093e, \u0928\u094c\u0915\u093e\u092f\u0928, \u0932\u0902\u092c\u0940 \u092a\u0948\u0926\u0932 \u092f\u093e\u0924\u094d\u0930\u093e \u0914\u0930 \u0928\u0943\u0924\u094d\u092f \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0918\u0930 \u092a\u0930, \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0902 \u091c\u0917\u0939 \u092a\u0930 \u0926\u094c\u0921\u093c\u0928\u093e, \u092c\u0930\u094d\u092a\u0940\u091c\u093c, \u091c\u0902\u092a\u093f\u0902\u0917 \u091c\u0948\u0915, \u0938\u094d\u0915\u094d\u0935\u093e\u091f \u091c\u0902\u092a, \u0915\u093f\u0915\u092c\u0949\u0915\u094d\u0938\u093f\u0902\u0917, \u0921\u093e\u0902\u0938\u093f\u0902\u0917 \u0914\u0930 \u091c\u0917\u0939 \u092a\u0930 \u091c\u0949\u0917\u093f\u0902\u0917 \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><a href=\"https:\/\/homegymindia.in\/hi\/how-can-i-run-at-home-without-a-treadmill\/\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-20293 size-large\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill-1024x577.jpg\" alt=\"\" width=\"1024\" height=\"577\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill-1024x577.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill-768x433.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill-1536x865.jpg 1536w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill-150x85.jpg 150w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/How-can-I-run-at-home-without-a-treadmill.jpg 1640w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u091c\u094b \u0932\u094b\u0917 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b-\u0915\u0947\u0902\u0926\u094d\u0930\u093f\u0924 \u0939\u094b\u092e \u091c\u093f\u092e \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0909\u0928\u0915\u0947 \u0932\u093f\u090f \u0910\u0938\u0947 \u0915\u0908 \u0909\u092a\u0915\u0930\u0923 \u0939\u0948\u0902 \u091c\u093f\u0928 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0909\u092a\u0915\u0930\u0923 \u0915\u093e \u090f\u0915 \u0915\u094d\u0932\u093e\u0938\u093f\u0915 \u091f\u0941\u0915\u0921\u093c\u093e \u0939\u0948 \u091c\u094b \u0918\u0930 \u0915\u0947 \u0905\u0902\u0926\u0930 \u0926\u094c\u0921\u093c\u0928\u0947, \u091a\u0932\u0928\u0947 \u0914\u0930 \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u0914\u0930 \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0939\u0948 (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8618368\/\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4634 size-full alignright\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2019\/11\/Welcare-Elliptical-Cross-Trainer-WC6044.jpg\" alt=\"Welcare Elliptical Cross Trainer WC6044\" width=\"500\" height=\"500\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2019\/11\/Welcare-Elliptical-Cross-Trainer-WC6044.jpg 500w, https:\/\/homegymindia.in\/wp-content\/uploads\/2019\/11\/Welcare-Elliptical-Cross-Trainer-WC6044-300x300.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2019\/11\/Welcare-Elliptical-Cross-Trainer-WC6044-100x100.jpg 100w, https:\/\/homegymindia.in\/wp-content\/uploads\/2019\/11\/Welcare-Elliptical-Cross-Trainer-WC6044-450x450.jpg 450w, https:\/\/homegymindia.in\/wp-content\/uploads\/2019\/11\/Welcare-Elliptical-Cross-Trainer-WC6044-150x150.jpg 150w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092c\u093e\u0907\u0915 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0909\u092a\u0915\u0930\u0923 \u0915\u093e \u090f\u0915 \u0914\u0930 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u091f\u0941\u0915\u0921\u093c\u093e \u0939\u0948 \u091c\u093f\u0938\u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0907\u0928\u0921\u094b\u0930 \u0938\u093e\u0907\u0915\u094d\u0932\u093f\u0902\u0917 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964 <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0939 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u0947 \u0905\u0928\u0941\u0915\u0942\u0932 \u092d\u0940 \u0939\u094b\u0917\u093e.<\/span><\/p>\n<p><\/p>\n<p><span style=\"font-weight: 400;\">\u090f\u0915 \u0905\u0923\u094d\u0921\u093e\u0915\u093e\u0930 \u091f\u094d\u0930\u0947\u0928\u0930 \u0915\u092e \u092a\u094d\u0930\u092d\u093e\u0935 \u0935\u093e\u0932\u0947 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092d\u0940 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0947\u0917\u093e \u091c\u094b \u0926\u094c\u0921\u093c\u0928\u0947 \u092f\u093e \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u091c\u094b\u0921\u093c\u094b\u0902 \u092a\u0930 \u0906\u0938\u093e\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0926\u0942\u0938\u0930\u0940 \u0913\u0930, \u090f\u0915 \u0930\u094b\u0907\u0902\u0917 \u092e\u0936\u0940\u0928 \u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u094b \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0924\u093e\u0915\u0924 \u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u0926\u093f \u0906\u092a \u092e\u0939\u0902\u0917\u0947 \u0909\u092a\u0915\u0930\u0923 \u0928\u0939\u0940\u0902 \u0916\u0930\u0940\u0926\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902 \u0932\u0947\u0915\u093f\u0928 \u092b\u093f\u0930 \u092d\u0940 \u0918\u0930 \u092a\u0930 \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0906\u092a\u0915\u094b \u092c\u0938 \u0930\u0938\u094d\u0938\u0940 \u0915\u0942\u0926\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u092e\u094c\u0915\u0947 \u092a\u0930 \u0926\u094c\u0921\u093c\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0914\u0930 \u0938\u0940\u0922\u093c\u093f\u092f\u093e\u0901 \u091a\u0922\u093c\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0928\u0938\u0947 \u090f\u0915 \u091f\u0928 \u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0939\u094b\u0917\u0940\u0964<\/span><\/p>\n\n\n<h3 class=\"gb-headline gb-headline-8a97c20c gb-headline-text\"><strong>\u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e<\/strong><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b \u0915\u0947 \u0905\u0902\u0924\u0930\u094d\u0917\u0924 \u0906\u0924\u093e \u0939\u0948 \u0914\u0930 \u092f\u0939 \u0906\u092a\u0915\u0940 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u094b \u092c\u0922\u093c\u093e\u090f\u0917\u093e \u0914\u0930 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u091f\u094b\u0928 \u0915\u0930\u0947\u0917\u093e\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u0938\u094d\u092a\u093f\u0928 \u092c\u093e\u0907\u0915 \u091a\u0941\u0928\u0928\u093e \u091a\u093e\u0939\u0947\u0902 - \u091c\u093f\u0928\u092e\u0947\u0902 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u094d\u091a \u0935\u091c\u0928 \u0935\u093e\u0932\u0947 \u092b\u094d\u0932\u093e\u0908\u0935\u094d\u0939\u0940\u0932 \u0914\u0930 \u091f\u093f\u0915\u093e\u090a \u092b\u094d\u0930\u0947\u092e \u0939\u094b\u0902\u0964<\/span><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-21257 size-full\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/ksnip_20230223-152206.png\" alt=\"calories Bruned by Cycling as per Bodyweight\" width=\"661\" height=\"162\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/ksnip_20230223-152206.png 661w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/ksnip_20230223-152206-300x74.png 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/02\/ksnip_20230223-152206-150x37.png 150w\" sizes=\"(max-width: 661px) 100vw, 661px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u090f\u0915 \u0915\u0941\u0936\u0932 \u0915\u0938\u0930\u0924 \u0939\u0948 \u091c\u094b \u0939\u0943\u0926\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u0928\u093f\u091a\u0932\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0915\u094b\u0930 \u0924\u093e\u0915\u0924 \u0914\u0930 \u091c\u094b\u0921\u093c\u094b\u0902 \u092e\u0947\u0902 \u0917\u0924\u093f \u0915\u0940 \u0938\u0940\u092e\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note\"  style=\"border-color:#d6da86;border-radius:14px;-moz-border-radius:14px;-webkit-border-radius:14px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#f0f4a0;border-color:#ffffff;color:#000000;border-radius:14px;-moz-border-radius:14px;-webkit-border-radius:14px;\">\u0939\u093e\u0932\u093e\u0901\u0915\u093f, \u0905\u0917\u0930 \u0906\u092a\u0915\u093e \u0932\u0915\u094d\u0937\u094d\u092f \u092e\u094b\u091f\u093e\u092a\u093e \u0915\u092e \u0915\u0930\u0928\u093e \u0939\u0948 \u0924\u094b \u0906\u092a\u0915\u094b \u0935\u0947\u091f \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u092d\u0940 \u0915\u0930\u0928\u0940 \u091a\u093e\u0939\u093f\u090f\u0964<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00421-001-0568-y\" target=\"_blank\" rel=\"nofollow noopener\"> <span style=\"font-weight: 400;\">\u0905\u0927\u094d\u092f\u092f\u0928 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902<\/span><\/a><span style=\"font-weight: 400;\"> \u0926\u093f\u0916\u093e\u092f\u093e \u0917\u092f\u093e \u0939\u0948 \u0915\u093f \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 38 \u0918\u0902\u091f\u094b\u0902 \u0924\u0915 \u0909\u091a\u094d\u091a \u091a\u092f\u093e\u092a\u091a\u092f \u092a\u094d\u0930\u092d\u093e\u0935 \u0921\u093e\u0932 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0907\u0938\u0932\u093f\u090f \u0907\u0938\u0915\u093e \u0935\u0938\u093e \u0939\u093e\u0928\u093f \u092a\u0930 \u0926\u0940\u0930\u094d\u0918\u0915\u093e\u0932\u093f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u093e \u090f\u0915 \u0906\u0938\u093e\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u093f\u0938\u0947 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u0938\u0940 \u0935\u093f\u0936\u0947\u0937 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092f\u093e \u091c\u091f\u093f\u0932 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0914\u0930 \u0906\u092a \u0939\u092e\u0947\u0936\u093e \u0905\u092a\u0928\u0947 \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u092e\u0947\u0902 \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0907\u0915\u094d\u0932\u093f\u0928 \u0915\u094b \u091c\u094b\u0921\u093c \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n\n\n<h3 class=\"gb-headline gb-headline-19895b1c gb-headline-text\">\ud83c\udfc3\u200d\u2640\ufe0f<strong>\u0926\u094c\u0921\u093c\u0928\u093e<\/strong><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u0926\u094c\u0921\u093c\u0928\u093e \u090f\u0915 \u0939\u0943\u0926\u092f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0928\u093f\u0930\u0902\u0924\u0930 \u0914\u0930 \u0928\u093f\u0930\u0902\u0924\u0930 \u0917\u0924\u093f \u0938\u0947 \u0939\u093f\u0932\u093e\u0928\u093e \u0936\u093e\u092e\u093f\u0932 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0926\u094c\u0921\u093c\u0928\u0947 \u0915\u0947 \u0915\u0941\u091b \u092e\u0928\u094b\u0935\u0948\u091c\u094d\u091e\u093e\u0928\u093f\u0915 \u092b\u093e\u092f\u0926\u0947 \u092d\u0940 \u0939\u0948\u0902\u0964 (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/229063608_The_psychological_benefits_of_recreational_running_A_field_study\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><a href=\"https:\/\/homegymindia.in\/hi\/running-on-treadmill-vs-road\/running-on-treadmill-vs-road-3\/#main\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-20317 size-large\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road-1024x577.jpg\" alt=\"Running on treadmill vs road\" width=\"1024\" height=\"577\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road-1024x577.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road-768x433.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road-1536x865.jpg 1536w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road-150x85.jpg 150w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Running-on-treadmill-vs-road.jpg 1640w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u092a\u0921\u093c\u0947\u0917\u0940. \u092e\u094b\u091f\u0930 \u091a\u093e\u0932\u093f\u0924 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u092c\u0947\u0939\u0924\u0930 \u0935\u093f\u0915\u0932\u094d\u092a \u0939\u0948\u0902 \u0914\u0930 \u092f\u0947 \u092e\u0939\u0902\u0917\u0947 \u092d\u0940 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092e\u0948\u0902 \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u0926\u094c\u0921\u093c\u0928\u0947 \u0915\u0947 \u092c\u091c\u093e\u092f \u0921\u0902\u092c\u0932 \u0935\u0949\u0915\u093f\u0902\u0917 \u0932\u0902\u091c \u0915\u0930\u0928\u093e \u092a\u0938\u0902\u0926 \u0915\u0930\u0942\u0902\u0917\u093e\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u0905\u0917\u0930 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0905\u092a\u0928\u0947 \u0917\u0948\u0930\u093e\u091c \u091c\u093f\u092e \u0915\u0947 \u0932\u093f\u090f \u091f\u094d\u0930\u0947\u0921\u092e\u093f\u0932 \u092a\u0930 \u0916\u0930\u094d\u091a \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092a\u0948\u0938\u0947 \u0939\u0948\u0902 \u0924\u094b \u0910\u0938\u093e \u0915\u0930\u0947\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0926\u094c\u0921\u093c\u0928\u093e \u0906\u092a\u0915\u0940 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915\u0924\u093e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948 - \u0909\u0938 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0916\u0930\u0940\u0926\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u0935\u091c\u0928 \u0938\u0940\u092e\u093e \u0914\u0930 \u0938\u0930\u094d\u0935\u093f\u0938 \u0938\u0947\u0902\u091f\u0930 \u0915\u0940 \u091c\u093e\u0902\u091a \u0915\u0930 \u0932\u0947\u0902\u0964<\/span><\/p>\n\n\n<h3 class=\"gb-headline gb-headline-35bd9f03 gb-headline-text\">\ud83e\uddd8<strong>\u092f\u094b\u0917<\/strong><\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u092f\u094b\u0917 \u090f\u0915 \u092a\u094d\u0930\u093e\u091a\u0940\u0928 \u092a\u0926\u094d\u0927\u0924\u093f \u0939\u0948 \u091c\u093f\u0938\u0915\u0940 \u0909\u0924\u094d\u092a\u0924\u094d\u0924\u093f \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0939\u0941\u0908 \u0914\u0930 \u0905\u092c \u092f\u0939 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0915\u0932\u094d\u092f\u093e\u0923 \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947\u0928\u0947 \u0915\u0940 \u0905\u092a\u0928\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u0947 \u0915\u093e\u0930\u0923 \u0926\u0941\u0928\u093f\u092f\u093e \u092d\u0930 \u092e\u0947\u0902 \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u092e\u0947\u0902 \u092f\u094b\u0917 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u093f\u0902\u0917, \u092e\u091c\u092c\u0942\u0924\u0940 \u0914\u0930 \u0906\u0930\u093e\u092e \u0915\u0947 \u0932\u093f\u090f \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><a href=\"https:\/\/homegymindia.in\/hi\/best-time-to-do-yoga-for-weight-gain-3\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-20451 size-full\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain.jpg\" alt=\"Best time to do yoga for weight gain\" width=\"1640\" height=\"924\" title=\"\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain.jpg 1640w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain-1024x577.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain-768x433.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain-1536x865.jpg 1536w, https:\/\/homegymindia.in\/wp-content\/uploads\/2023\/02\/Best-time-to-do-yoga-for-weight-gain-150x85.jpg 150w\" sizes=\"(max-width: 1640px) 100vw, 1640px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">\u0939\u094b\u092e \u091c\u093f\u092e \u092e\u0947\u0902 \u092f\u094b\u0917 \u0938\u094d\u0925\u093e\u0928 \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f, \u0906\u092a\u0915\u094b \u090f\u0915 \u092f\u094b\u0917\u093e \u092e\u0948\u091f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0917\u0940, \u091c\u094b \u0906\u0938\u0928 \u0915\u0947 \u0932\u093f\u090f \u0915\u0941\u0936\u0928\u093f\u0902\u0917 \u0914\u0930 \u0938\u094d\u0925\u093f\u0930\u0924\u093e \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0905\u0917\u0930 \u0906\u092a \u092c\u0949\u0921\u0940\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917, \u092a\u093e\u0935\u0930\u092c\u093f\u0932\u094d\u0921\u093f\u0902\u0917 \u091c\u0948\u0938\u093e \u0915\u0941\u091b \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0924\u094b \u092d\u0940 \u0906\u092a \u0909\u0938 \u0932\u091a\u0940\u0932\u0947\u092a\u0928 \u0915\u094b \u0935\u093e\u092a\u0938 \u092a\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0938\u0947 \u0930\u093f\u0915\u0935\u0930\u0940 \u092e\u0947\u0902 \u092d\u0940 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940\u0964(<\/span><a href=\"https:\/\/scholarworks.umt.edu\/cgi\/viewcontent.cgi?article=12192&amp;context=etd\" target=\"_blank\" rel=\"nofollow noopener\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092c\u094d\u0932\u0949\u0915, \u092a\u091f\u094d\u091f\u093f\u092f\u093e\u0901, \u092c\u094b\u0932\u094d\u0938\u094d\u091f\u0930, \u0915\u0902\u092c\u0932 \u0914\u0930 \u092a\u0939\u093f\u090f \u091c\u0948\u0938\u0947 \u0935\u0948\u0915\u0932\u094d\u092a\u093f\u0915 \u0909\u092a\u0915\u0930\u0923 \u092d\u0940 \u0938\u0939\u093e\u092f\u0915 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902, \u0932\u0947\u0915\u093f\u0928 \u0918\u0930\u0947\u0932\u0942 \u092f\u094b\u0917 \u0905\u092d\u094d\u092f\u093e\u0938 \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u092f\u094b\u0917\u093e \u092e\u0948\u091f \u0914\u0930 \u0906\u0930\u093e\u092e\u0926\u093e\u092f\u0915 \u0915\u092a\u0921\u093c\u0947 \u0939\u0940 \u0906\u0935\u0936\u094d\u092f\u0915 \u0935\u0938\u094d\u0924\u0941\u090f\u0902 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u092f\u094b\u0917 \u090f\u0915 \u0936\u093e\u0902\u0924 \u0935\u093e\u0924\u093e\u0935\u0930\u0923 \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0924\u0947 \u0939\u0941\u090f \u0932\u091a\u0940\u0932\u093e\u092a\u0928 \u092c\u0922\u093c\u093e\u0928\u0947, \u0924\u093e\u0915\u0924 \u092c\u0928\u093e\u0928\u0947 \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u090f\u0915 \u0909\u0924\u094d\u0915\u0943\u0937\u094d\u091f \u0924\u0930\u0940\u0915\u093e \u0939\u0948\u0964 \u0928\u093f\u092f\u092e\u093f\u0924 \u0905\u092d\u094d\u092f\u093e\u0938 \u0938\u0947 \u092f\u094b\u0917 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0914\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0932\u093e\u092d \u092a\u0939\u0941\u0902\u091a\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u091c\u094b \u091c\u0940\u0935\u0928 \u092d\u0930 \u0930\u0939\u0947\u0917\u093e\u0964<\/span><\/p>\n\n\n<h3 class=\"gb-headline gb-headline-bcbef0e0 gb-headline-text\">\u0924\u0917\u0921\u093c\u093e \u0906\u0926\u092e\u0940<\/h3>\n\n\n<p><span style=\"font-weight: 400;\">\u0939\u093e\u0902, \u0918\u0930\u0947\u0932\u0942 \u091c\u093f\u092e \u092e\u0947\u0902 \u0938\u094d\u091f\u094d\u0930\u0949\u0928\u094d\u0917\u092e\u0948\u0928 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u0915\u0930\u0928\u093e \u0938\u0902\u092d\u0935 \u0939\u0948 \u0932\u0947\u0915\u093f\u0928 \u0930\u093e\u0938\u094d\u0924\u093e \u0915\u0920\u093f\u0928 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u094d\u091f\u094d\u0930\u0949\u0928\u094d\u0917\u092e\u0948\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f \u0905\u0938\u093e\u0927\u093e\u0930\u0923 \u0915\u093e\u0930\u094d\u092f\u093e\u0924\u094d\u092e\u0915 \u0936\u0915\u094d\u0924\u093f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948 \u091c\u094b \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u092e\u093e\u0927\u094d\u092f\u092e \u0938\u0947 \u0939\u093e\u0938\u093f\u0932 \u0928\u0939\u0940\u0902 \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0915\u0947 \u0932\u093f\u090f \u0936\u0915\u094d\u0924\u093f, \u0936\u0915\u094d\u0924\u093f, \u0917\u0924\u093f \u0938\u092e\u0928\u094d\u0935\u092f, \u0938\u093e\u0925 \u0939\u0940 \u0922\u0947\u0930 \u0938\u093e\u0930\u0940 \u0915\u094b\u0930 \u0914\u0930 \u092a\u0915\u0921\u093c \u0936\u0915\u094d\u0924\u093f \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u094b\u0924\u0940 \u0939\u0948\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><div class=\"su-note\"  style=\"border-color:#d6da86;border-radius:14px;-moz-border-radius:14px;-webkit-border-radius:14px;\"><div class=\"su-note-inner su-u-clearfix su-u-trim\" style=\"background-color:#f0f4a0;border-color:#ffffff;color:#000000;border-radius:14px;-moz-border-radius:14px;-webkit-border-radius:14px;\">\u092f\u0926\u093f \u0906\u092a \u0938\u094d\u091f\u094d\u0930\u0949\u0928\u094d\u0917\u092e\u0948\u0928 \u092a\u094d\u0930\u0924\u093f\u092f\u094b\u0917\u093f\u0924\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0906\u0935\u0936\u094d\u092f\u0915 \u0924\u093e\u0915\u0924 \u0915\u093e \u0938\u094d\u0924\u0930 \u092c\u0928\u093e\u0928\u093e \u091a\u093e\u0939\u0924\u0947 \u0939\u0948\u0902, \u0924\u094b \u0935\u0948\u0927 \u0938\u094d\u091f\u094d\u0930\u0949\u0928\u094d\u0917\u092e\u0948\u0928 \u0909\u092a\u0915\u0930\u0923 \u091c\u0948\u0938\u0947 \u092c\u093e\u0930\u092c\u0947\u0932, \u090f\u0915\u094d\u0938\u0932 \u092c\u093e\u0930, \u0932\u0949\u0917 \u092a\u094d\u0930\u0947\u0938, \u092b\u093e\u0930\u094d\u092e\u0930\u094d\u0938 \u0935\u0949\u0915 \u0939\u0948\u0902\u0921\u0932, \u092f\u094b\u0915, \u0938\u094d\u0932\u0947\u091c, \u091f\u093e\u092f\u0930, \u0915\u0947\u0917, \u0938\u0948\u0902\u0921\u092c\u0948\u0917, \u0938\u094d\u091f\u094b\u0928 \u092e\u094b\u0932\u094d\u0921, \u091a\u0947\u0928 \u0914\u0930 \u0917\u094d\u0930\u093f\u092a \u0909\u092a\u0915\u0930\u0923 \u091c\u0930\u0942\u0930\u0924 \u0939\u094b\u0917\u0940\u0964<\/div><\/div><\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u0939\u0940 \u0909\u092a\u0915\u0930\u0923, \u091c\u0917\u0939 \u0914\u0930 \u0938\u092e\u0930\u094d\u092a\u0923 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0905\u092a\u0928\u0947 \u0918\u0930 \u092e\u0947\u0902 \u0906\u0930\u093e\u092e \u0938\u0947 \u0938\u094d\u091f\u094d\u0930\u0949\u0928\u094d\u0917\u092e\u0948\u0928 \u0907\u0935\u0947\u0902\u091f \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0932\u0947\u0915\u093f\u0928 \u092d\u093e\u0930\u0924 \u092e\u0947\u0902 \u0935\u093e\u0938\u094d\u0924\u0935\u093f\u0915 \u092e\u091c\u092c\u0942\u0924 \u0909\u092a\u0915\u0930\u0923 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930\u0928\u093e \u092c\u0939\u0941\u0924 \u0915\u0920\u093f\u0928 \u0939\u094b\u0917\u093e\u0964<\/span><\/p>\n\n\n<h2 class=\"gb-headline gb-headline-c56e6ed2 gb-headline-text\"><strong>\u0915\u094d\u092f\u093e \u0918\u0930\u0947\u0932\u0942 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u091c\u093f\u0924\u0928\u093e \u092a\u094d\u0930\u092d\u093e\u0935\u0940 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/h2>\n\n\n<p><span style=\"font-weight: 400;\">\u092c\u093f\u0932\u094d\u0915\u0941\u0932! \u0938\u0939\u0940 \u092f\u094b\u091c\u0928\u093e \u0914\u0930 \u0909\u092a\u0915\u0930\u0923\u094b\u0902 \u0915\u0947 \u0938\u093e\u0925, \u0906\u092a \u0918\u0930\u0947\u0932\u0942 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0938\u0947 \u0932\u093e\u092d \u0914\u0930 \u092a\u0930\u093f\u0923\u093e\u092e \u0915\u0947 \u092e\u093e\u092e\u0932\u0947 \u092e\u0947\u0902 \u0909\u0938\u0940 \u0938\u094d\u0924\u0930 \u0915\u0940 \u0917\u0941\u0923\u0935\u0924\u094d\u0924\u093e \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u0948\u0938\u0947 \u0906\u092a \u091c\u093f\u092e \u0938\u0947 \u092a\u094d\u0930\u093e\u092a\u094d\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0918\u0930 \u092a\u0930 \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0915\u0908 \u092b\u093e\u092f\u0926\u0947 \u0939\u0948\u0902 - \u0906\u092a \u0907\u0938\u0947 \u0905\u092a\u0928\u0947 \u0938\u092e\u092f \u092e\u0947\u0902, \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0927\u094d\u092f\u093e\u0928 \u092d\u091f\u0915\u093e\u090f \u0914\u0930 \u0938\u0939\u0940 \u0909\u092a\u0915\u0930\u0923 \u0915\u0947 \u0938\u093e\u0925 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0938\u093e\u0925 \u0939\u0940, \u0906\u092a \u091c\u093f\u092e \u0938\u0926\u0938\u094d\u092f\u0924\u093e \u092a\u0930 \u092a\u0948\u0938\u0947 \u092c\u091a\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u090f\u0915 \u0915\u0938\u0930\u0924 \u0915\u093e \u092e\u093e\u0939\u094c\u0932 \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e\u0913\u0902 \u0915\u0947 \u0905\u0928\u0941\u0930\u0942\u092a \u0939\u094b\u0964<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0907\u0938\u0932\u093f\u090f, \u092f\u0926\u093f \u0906\u092a \u091c\u093f\u092e \u0915\u0940 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0915\u0947 \u092c\u093f\u0928\u093e \u092b\u093f\u091f \u0930\u0939\u0928\u0947 \u0915\u093e \u0924\u0930\u0940\u0915\u093e \u0922\u0942\u0902\u0922 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u0918\u0930\u0947\u0932\u0942 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e \u092a\u094d\u0930\u092f\u093e\u0938 \u0915\u0930\u0947\u0902!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span style=\"font-size: 24pt;\">\u092f\u0939\u093e\u0902 \u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0940 \u090f\u0915 \u092e\u0947\u0917\u093e \u0938\u0942\u091a\u0940 \u0926\u0940 \u0917\u0908 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902!<\/span><\/h2>\n<table dir=\"ltr\" style=\"width: 101.693%; height: 2147px;\" border=\"1\" cellspacing=\"0\" cellpadding=\"0\"><colgroup> <col width=\"195\" \/> <col width=\"229\" \/><\/colgroup>\n<tbody>\n<tr style=\"height: 31px;\">\n<td style=\"text-align: center; height: 31px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Exercise&quot;}\"><span style=\"font-size: 18pt;\"><strong>\u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/strong><\/span><\/td>\n<td style=\"text-align: center; height: 31px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Muscles worked&quot;}\"><span style=\"font-size: 18pt;\"><strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0928\u0947 \u0915\u093e\u092e \u0915\u093f\u092f\u093e<\/strong><\/span><\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Atlas stones&quot;}\">\u090f\u091f\u0932\u0938 \u092a\u0924\u094d\u0925\u0930<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body strength, endurance&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell bench press&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest, shoulders, triceps&quot;}\">\u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell curls&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Biceps&quot;}\">\u092e\u091b\u0932\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell hip thrusts&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u0939\u093f\u092a \u0925\u094d\u0930\u0938\u094d\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell lunges&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u0932\u0902\u0917\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell overhead press&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u0913\u0935\u0930\u0939\u0947\u0921 \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders, triceps&quot;}\">\u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell rows&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps&quot;}\">\u092a\u0940\u091b\u0947, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Barbell squats&quot;}\">\u092c\u093e\u0930\u092c\u0947\u0932 \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Bench dips&quot;}\">\u092c\u0947\u0902\u091a \u0921\u093f\u092a\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps, chest, shoulders&quot;}\">\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Bicep curls&quot;}\">\u0935\u091c\u093c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u093e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Biceps&quot;}\">\u092e\u091b\u0932\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Bicycle crunches&quot;}\">\u0938\u093e\u0907\u0915\u093f\u0932 \u092a\u0930 \u090f\u0915 \u0924\u0930\u0939 \u0915\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Abdominal muscles, obliques&quot;}\">\u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902, \u0924\u093f\u0930\u091b\u093e\u092a\u0928<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Box jumps&quot;}\">\u092c\u0949\u0915\u094d\u0938 \u0915\u0942\u0926\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Quads, glutes&quot;}\">\u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0917\u094d\u0932\u0942\u091f\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Box squats&quot;}\">\u092c\u0949\u0915\u094d\u0938 \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Bulgarian split squats&quot;}\">\u092c\u0932\u094d\u0917\u0947\u0930\u093f\u092f\u093e\u0908 \u0938\u094d\u092a\u094d\u0932\u093f\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Burpees&quot;}\">Burpees<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body cardio, strength&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b, \u0924\u093e\u0915\u0924<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cable curls&quot;}\">\u0915\u0947\u092c\u0932 \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Biceps&quot;}\">\u092e\u091b\u0932\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cable flyes&quot;}\">\u0915\u0947\u092c\u0932 \u0909\u0921\u093c \u091c\u093e\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest&quot;}\">\u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cable lateral raises&quot;}\">\u0915\u0947\u092c\u0932 \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0909\u0920\u093e\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders&quot;}\">\u0915\u0902\u0927\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cable rows&quot;}\">\u0915\u0947\u092c\u0932 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps&quot;}\">\u092a\u0940\u091b\u0947, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Cable tricep pushdowns&quot;}\">\u0915\u0947\u092c\u0932 \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a \u092a\u0941\u0936\u0921\u093e\u0909\u0928<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Calf raises&quot;}\">\u092a\u093f\u0902\u0921\u0932\u0940 \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Calves&quot;}\">\u092c\u091b\u0921\u093c\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest press&quot;}\">\u091b\u093e\u0924\u0940 \u0926\u092c\u093e\u0913<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest&quot;}\">\u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Close-grip bench press&quot;}\">\u0915\u094d\u0932\u094b\u091c-\u0917\u094d\u0930\u093f\u092a \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps, chest&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915, \u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Deadlifts&quot;}\">\u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Deadlifts&quot;}\">\u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Decline bench press&quot;}\">\u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0905\u0938\u094d\u0935\u0940\u0915\u093e\u0930 \u0915\u0930\u0947\u0902<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lower chest, triceps, shoulders&quot;}\">\u0928\u093f\u091a\u0932\u0940 \u091b\u093e\u0924\u0940, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Decline push-ups&quot;}\">\u092a\u0941\u0936-\u0905\u092a\u094d\u0938 \u0915\u094b \u0905\u0938\u094d\u0935\u0940\u0915\u093e\u0930 \u0915\u0930\u0947\u0902<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lower chest, triceps, shoulders&quot;}\">\u0928\u093f\u091a\u0932\u0940 \u091b\u093e\u0924\u0940, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Diamond push-ups&quot;}\">\u0921\u093e\u092f\u092e\u0902\u0921 \u092a\u0941\u0936-\u0905\u092a\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps, chest&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915, \u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dips&quot;}\">\u0921\u0941\u092c\u0915\u0940<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps, chest, shoulders&quot;}\">\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dumbbell bench press&quot;}\">\u0921\u092e\u094d\u092c\u0932 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest, shoulders, triceps&quot;}\">\u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dumbbell curls&quot;}\">\u0921\u092e\u094d\u092c\u0932 \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Biceps&quot;}\">\u092e\u091b\u0932\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dumbbell flyes&quot;}\">\u0921\u092e\u094d\u092c\u0932 \u0909\u0921\u093c\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest&quot;}\">\u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dumbbell lateral raises&quot;}\">\u0921\u092e\u094d\u092c\u0932 \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0909\u0920\u093e\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders&quot;}\">\u0915\u0902\u0927\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dumbbell rows&quot;}\">\u0921\u092e\u094d\u092c\u0932 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps&quot;}\">\u092a\u0940\u091b\u0947, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Dumbbell rows&quot;}\">\u0921\u092e\u094d\u092c\u0932 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps&quot;}\">\u092a\u0940\u091b\u0947, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Farmer's walks&quot;}\">\u0915\u093f\u0938\u093e\u0928\u094b\u0902 \u0915\u0940 \u092a\u0926\u092f\u093e\u0924\u094d\u0930\u093e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Forearms, grip strength, core&quot;}\">\u0905\u0917\u094d\u0930\u092c\u093e\u0939\u0941, \u092a\u0915\u0921\u093c \u0936\u0915\u094d\u0924\u093f, \u0915\u094b\u0930<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Flyes&quot;}\">\u0909\u0921\u093c\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest&quot;}\">\u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Front squats&quot;}\">\u092b\u094d\u0930\u0902\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Quads, glutes, core&quot;}\">\u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094b\u0930<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glute bridges&quot;}\">\u0917\u094d\u0932\u0942\u091f \u092c\u094d\u0930\u093f\u091c<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Goblet squats&quot;}\">\u0917\u0949\u092c\u094d\u0932\u0947\u091f \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Good mornings&quot;}\">\u0905\u091a\u094d\u091b\u0940 \u0938\u0941\u092c\u0939<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lower back, hamstrings&quot;}\">\u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Hack squat&quot;}\">\u0939\u0948\u0915 \u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Hammer curls&quot;}\">\u0939\u0925\u094c\u0921\u093c\u093e \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Forearms, biceps&quot;}\">\u092b\u094b\u0930\u0906\u0930\u094d\u092e\u094d\u0938, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Hammer curls&quot;}\">\u0939\u0925\u094c\u0921\u093c\u093e \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Forearms, biceps&quot;}\">\u092b\u094b\u0930\u0906\u0930\u094d\u092e\u094d\u0938, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Incline bench press&quot;}\">\u0907\u0928\u0915\u094d\u0932\u093e\u0907\u0928 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Upper chest, shoulders, triceps&quot;}\">\u090a\u092a\u0930\u0940 \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Incline push-ups&quot;}\">\u0907\u0928\u0932\u093e\u0907\u0928 \u092a\u0941\u0936-\u0905\u092a\u094d\u0938 \u0915\u0930\u0947\u0902<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Upper chest, shoulders, triceps&quot;}\">\u090a\u092a\u0930\u0940 \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Jumping jacks&quot;}\">\u0915\u0942\u0926\u0924\u093e \u091c\u0948\u0915<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body cardio&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Kettlebell swings&quot;}\">\u0915\u0947\u091f\u0932\u092c\u0947\u0932 \u091d\u0942\u0932\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lateral raises&quot;}\">\u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u0909\u0920\u093e\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders&quot;}\">\u0915\u0902\u0927\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Leg lifts&quot;}\">\u091f\u093e\u0902\u0917 \u0909\u0920\u093e\u0928\u093e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Abdominal muscles, hip flexors&quot;}\">\u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901, \u0915\u0942\u0932\u094d\u0939\u0947 \u092b\u094d\u0932\u0947\u0915\u094d\u0938\u0930\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Leg press&quot;}\">\u0932\u0947\u0917 \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Log presses&quot;}\">\u0932\u0949\u0917 \u0926\u092c\u093e\u090f\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders, triceps, core&quot;}\">\u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u0915\u094b\u0930<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lunges&quot;}\">\u092b\u0947\u092b\u0921\u093c\u0947<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Mountain climbers&quot;}\">\u092a\u0939\u093e\u0921\u093c \u092a\u0930\u094d\u0935\u0924\u093e\u0930\u094b\u0939\u0940<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body cardio, core muscles&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u093e \u0915\u093e\u0930\u094d\u0921\u093f\u092f\u094b, \u0915\u094b\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Overhead press&quot;}\">\u0913\u0935\u0930\u0939\u0947\u0921 \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders&quot;}\">\u0915\u0902\u0927\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Plank&quot;}\">\u0915\u093e\u0937\u094d\u0920\u092b\u0932\u0915<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Core muscles, shoulders&quot;}\">\u0915\u094b\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Power cleans&quot;}\">\u0936\u0915\u094d\u0924\u093f \u0938\u093e\u092b\u093c \u0915\u0930\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body strength, explosiveness&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915\u0924\u093e<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Pull-ups&quot;}\">\u092a\u0941\u0932 \u0905\u092a \u0935\u094d\u092f\u093e\u092f\u093e\u092e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps, shoulders&quot;}\">\u092a\u0940\u0920, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Push-ups&quot;}\">\u092a\u0941\u0936 \u0905\u092a<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest, shoulders, triceps&quot;}\">\u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947, \u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band calf raises&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092c\u091b\u0921\u093c\u093e \u0909\u0920\u093e\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Calves&quot;}\">\u092c\u091b\u0921\u093c\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band chest press&quot;}\">\u0930\u0947\u091c\u093c\u093f\u0938\u094d\u091f\u0947\u0902\u0938 \u092c\u0948\u0902\u0921 \u091a\u0947\u0938\u094d\u091f \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest&quot;}\">\u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band clamshells&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0938\u0940\u092a\u0940<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hip abductors&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u0942\u0932\u094d\u0939\u0947 \u0905\u092a\u0939\u0930\u0923\u0915\u0930\u094d\u0924\u093e<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band curls&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Biceps&quot;}\">\u092e\u091b\u0932\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band deadlifts&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band dips&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092e\u0947\u0902 \u0917\u093f\u0930\u093e\u0935\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps, chest, shoulders&quot;}\">\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u091b\u093e\u0924\u0940, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band flyes&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0909\u0921\u093c\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Chest&quot;}\">\u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band lateral walks&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092a\u093e\u0930\u094d\u0936\u094d\u0935 \u091a\u0932\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hip abductors&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u0942\u0932\u094d\u0939\u0947 \u0905\u092a\u0939\u0930\u0923\u0915\u0930\u094d\u0924\u093e<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band leg curls&quot;}\">\u0930\u0947\u091c\u093c\u093f\u0938\u094d\u091f\u0947\u0902\u0938 \u092c\u0948\u0902\u0921 \u0932\u0947\u0917 \u0915\u0930\u094d\u0932<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Hamstrings&quot;}\">\u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band lunges&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092b\u0941\u0902\u092b\u0915\u093e\u0930\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band pull-aparts&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092a\u0941\u0932-\u0905\u0932\u0917<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders&quot;}\">\u0915\u0902\u0927\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band pull-ups&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092a\u0941\u0932-\u0905\u092a<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps, shoulders&quot;}\">\u092a\u0940\u0920, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938, \u0915\u0902\u0927\u0947<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band pushdowns&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092a\u0941\u0936\u0921\u093e\u0909\u0928<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band rows&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Back, biceps&quot;}\">\u092a\u0940\u091b\u0947, \u092c\u093e\u0907\u0938\u0947\u092a\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Resistance band squats&quot;}\">\u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927 \u092c\u0948\u0902\u0921 \u0938\u094d\u0915\u094d\u0935\u0948\u091f\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Reverse flyes&quot;}\">\u0909\u0932\u091f\u093e \u0909\u0921\u093c\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders, upper back&quot;}\">\u0915\u0902\u0927\u0947, \u090a\u092a\u0930\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Reverse grip bench press&quot;}\">\u0930\u093f\u0935\u0930\u094d\u0938 \u0917\u094d\u0930\u093f\u092a \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps, chest&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915, \u091b\u093e\u0924\u0940<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Reverse hypers&quot;}\">\u0930\u093f\u0935\u0930\u094d\u0938 \u0939\u093e\u0907\u092a\u0930\u094d\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lower back, glutes&quot;}\">\u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947, \u0917\u094d\u0932\u0942\u091f\u094d\u0938<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Romanian deadlifts&quot;}\">\u0930\u094b\u092e\u093e\u0928\u093f\u092f\u093e\u0908 \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Romanian deadlifts&quot;}\">\u0930\u094b\u092e\u093e\u0928\u093f\u092f\u093e\u0908 \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Russian twists&quot;}\">\u0930\u0942\u0938\u0940 \u091a\u0915\u094d\u0915\u0930<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Abdominal muscles, obliques&quot;}\">\u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902, \u0924\u093f\u0930\u091b\u093e\u092a\u0928<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Sandbag carries&quot;}\">\u0930\u0947\u0924 \u0915\u093e \u0925\u0948\u0932\u093e \u0932\u0947 \u091c\u093e\u0924\u093e \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body strength, endurance&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulder press&quot;}\">\u0915\u0902\u0927\u0947 \u0926\u092c\u093e\u0928\u093e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders&quot;}\">\u0915\u0902\u0927\u094b\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Sit-ups\/Crunches&quot;}\">\u0909\u0920\u0915-\u092c\u0948\u0920\u0915\/\u0915\u094d\u0930\u0902\u091a\u0947\u0938<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Abdominal muscles&quot;}\">\u092a\u0947\u091f \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0902<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Skull crushers&quot;}\">\u0916\u094b\u092a\u0921\u093c\u0940 \u0915\u094b\u0932\u094d\u0939\u0942<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Snatches&quot;}\">\u091b\u0940\u0928 \u0932\u0947\u0924\u0940 \u0939\u0948<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body strength, explosiveness&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0935\u093f\u0938\u094d\u092b\u094b\u091f\u0915\u0924\u093e<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Squats&quot;}\">\u0938\u094d\u0915\u094d\u0935\u093e\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, quads, hamstrings&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0915\u094d\u0935\u093e\u0921\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Sumo deadlifts&quot;}\">\u0938\u0942\u092e\u094b \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Glutes, hamstrings, lower back&quot;}\">\u0917\u094d\u0932\u0942\u091f\u094d\u0938, \u0939\u0948\u092e\u0938\u094d\u091f\u094d\u0930\u093f\u0902\u0917, \u0928\u093f\u091a\u0932\u0940 \u092a\u0940\u0920<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Superman&quot;}\">\u0905\u0924\u093f\u092e\u093e\u0928\u0935<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Lower back muscles&quot;}\">\u092a\u0940\u0920 \u0915\u0947 \u0928\u093f\u091a\u0932\u0947 \u0939\u093f\u0938\u094d\u0938\u0947 \u0915\u0940 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u093e\u0901<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Tire flips&quot;}\">\u091f\u093e\u092f\u0930 \u092a\u0932\u091f \u0917\u092f\u093e<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Full-body strength, endurance&quot;}\">\u092a\u0942\u0930\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u0924\u093e\u0915\u0924, \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Tricep extensions&quot;}\">\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a \u090f\u0915\u094d\u0938\u091f\u0947\u0902\u0936\u0928<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Tricep kickbacks&quot;}\">\u091f\u094d\u0930\u093e\u0907\u0938\u0947\u092a \u0915\u093f\u0915\u092c\u0948\u0915<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Triceps&quot;}\">\u0924\u094d\u0930\u093f\u0936\u093f\u0938\u094d\u0915<\/td>\n<\/tr>\n<tr style=\"height: 23px;\">\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Upright rows&quot;}\">\u0938\u0940\u0927\u0940 \u092a\u0902\u0915\u094d\u0924\u093f\u092f\u093e\u0901<\/td>\n<td style=\"height: 23px;\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Shoulders, traps&quot;}\">\u0915\u0902\u0927\u0947 \u0915\u0940 \u092a\u091f\u094d\u091f\u093f\u092f\u093e\u0901<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n\n\n<div class=\"gb-grid-wrapper gb-grid-wrapper-94843a76 gb-query-loop-wrapper\">\n<div class=\"gb-grid-column gb-grid-column-c809d4ec gb-query-loop-item post-15947 post type-post status-publish format-standard has-post-thumbnail category-arms category-how-to-workouts\"><div class=\"gb-container gb-container-c809d4ec\">\n<figure class=\"gb-block-image gb-block-image-b2d20673\"><a href=\"https:\/\/homegymindia.in\/hi\/best-forearm-exercises-with-a-barbell\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"1640\" height=\"924\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell.jpg\" class=\"gb-image-b2d20673\" alt=\"Forearm Exercises with a Barbell\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell.jpg 1640w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell-1024x577.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell-768x433.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell-1536x865.jpg 1536w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/11\/Forearm-Exercises-with-a-Barbell-150x85.jpg 150w\" sizes=\"(max-width: 1640px) 100vw, 1640px\" title=\"\"><\/a><\/figure>\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg aria-hidden=\"true\" role=\"img\" height=\"1em\" width=\"1em\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg><\/span><span class=\"gb-headline-text\"><time class=\"entry-date updated-date\" datetime=\"2024-05-13T12:18:23+05:30\">\u092e\u0908 13, 2024<\/time><\/span><\/p>\n\n<h5 class=\"gb-headline gb-headline-100a5360 gb-headline-text\"><strong>\u092c\u093e\u0930\u092c\u0947\u0932 \u0915\u0947 \u0938\u093e\u0925 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092b\u094b\u0930\u0906\u0930\u094d\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091c\u094b \u0906\u092a \u0928\u0939\u0940\u0902 \u0926\u0947\u0916 \u092a\u093e \u0930\u0939\u0947 \u0939\u0948\u0902!<\/strong><\/h5>\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c809d4ec gb-query-loop-item post-14177 post type-post status-publish format-standard has-post-thumbnail category-gain-mass category-muscle-gain\"><div class=\"gb-container gb-container-c809d4ec\">\n<figure class=\"gb-block-image gb-block-image-b2d20673\"><a href=\"https:\/\/homegymindia.in\/hi\/indian-diet-chart-for-weight-gain-for-female-vegetarian\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"1640\" height=\"924\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female.jpg\" class=\"gb-image-b2d20673\" alt=\"Indian Diet Chart for Weight Gain for Female\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female.jpg 1640w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female-1024x577.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female-768x433.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female-1536x865.jpg 1536w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/09\/Indian-Diet-Chart-for-Weight-Gain-for-Female-150x85.jpg 150w\" sizes=\"(max-width: 1640px) 100vw, 1640px\" title=\"\"><\/a><\/figure>\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg aria-hidden=\"true\" role=\"img\" height=\"1em\" width=\"1em\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg><\/span><span class=\"gb-headline-text\"><time class=\"entry-date updated-date\" datetime=\"2023-02-04T00:01:34+05:30\">\u092b\u093c\u0930\u0935\u0930\u0940 4, 2023<\/time><\/span><\/p>\n\n<h5 class=\"gb-headline gb-headline-100a5360 gb-headline-text\">\u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0935\u091c\u0928 \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u0932 \u092d\u093e\u0930\u0924\u0940\u092f \u0906\u0939\u093e\u0930 \u091a\u093e\u0930\u094d\u091f (+\u0936\u093e\u0915\u093e\u0939\u093e\u0930\u0940 \u0935\u093f\u0915\u0932\u094d\u092a)<\/h5>\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c809d4ec gb-query-loop-item post-12540 post type-post status-publish format-standard category-how-to-workouts\"><div class=\"gb-container gb-container-c809d4ec\">\n\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg aria-hidden=\"true\" role=\"img\" height=\"1em\" width=\"1em\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg><\/span><span class=\"gb-headline-text\"><time class=\"entry-date updated-date\" datetime=\"2023-11-14T22:38:33+05:30\">\u092e\u093e\u0930\u094d\u091a 14, 2023<\/time><\/span><\/p>\n\n<h5 class=\"gb-headline gb-headline-100a5360 gb-headline-text\">\u0915\u094d\u092f\u093e \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u0932\u093e\u0928\u0947 \u0938\u0947 vo2 max \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0939\u094b\u0924\u093e \u0939\u0948\u2014\u0915\u094d\u092f\u093e \u092f\u0939 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0924\u0930\u0940\u0915\u093e \u0939\u0948?<\/h5>\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c809d4ec gb-query-loop-item post-12448 post type-post status-publish format-standard has-post-thumbnail category-running category-running-shoes\"><div class=\"gb-container gb-container-c809d4ec\">\n<figure class=\"gb-block-image gb-block-image-b2d20673\"><a href=\"https:\/\/homegymindia.in\/hi\/skechers-gorun-ride-9-review\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"1000\" height=\"750\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/05\/Skechers-Goride-9-review1.jpg\" class=\"gb-image-b2d20673\" alt=\"Skecehrs best road runing shoe\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/05\/Skechers-Goride-9-review1.jpg 1000w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/05\/Skechers-Goride-9-review1-300x225.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/05\/Skechers-Goride-9-review1-768x576.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/05\/Skechers-Goride-9-review1-600x450.jpg 600w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/05\/Skechers-Goride-9-review1-150x113.jpg 150w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" title=\"\"><\/a><\/figure>\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg aria-hidden=\"true\" role=\"img\" height=\"1em\" width=\"1em\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg><\/span><span class=\"gb-headline-text\"><time class=\"entry-date updated-date\" datetime=\"2023-03-16T12:19:04+05:30\">16 \u092e\u093e\u0930\u094d\u091a 2023<\/time><\/span><\/p>\n\n<h5 class=\"gb-headline gb-headline-100a5360 gb-headline-text\">\u0938\u094d\u0915\u0947\u091a\u0930\u094d\u0938 \u0917\u094b\u0930\u0941\u0928 \u0930\u093e\u0907\u0921 9 \u0938\u092e\u0940\u0915\u094d\u0937\u093e: \u0938\u094d\u0915\u0947\u091a\u0930\u094d\u0938 \u0917\u094b \u0930\u0928 \u0930\u093e\u0907\u0921 8 \u092e\u0947\u0902 \u092f\u094b\u0917\u094d\u092f \u0905\u092a\u0917\u094d\u0930\u0947\u0921<\/h5>\n<\/div><\/div>\n\n<div class=\"gb-grid-column gb-grid-column-c809d4ec gb-query-loop-item post-12386 post type-post status-publish format-standard category-running\"><div class=\"gb-container gb-container-c809d4ec\">\n\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg 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gb-block-image-b2d20673\"><a href=\"https:\/\/homegymindia.in\/hi\/can-we-do-cycling-after-dinner\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"943\" height=\"568\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/04\/Can-we-do-cycling-after-Dinner.jpg\" class=\"gb-image-b2d20673\" alt=\"Can we do cycling after Dinner\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/04\/Can-we-do-cycling-after-Dinner.jpg 943w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/04\/Can-we-do-cycling-after-Dinner-300x181.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/04\/Can-we-do-cycling-after-Dinner-768x463.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/04\/Can-we-do-cycling-after-Dinner-600x361.jpg 600w, https:\/\/homegymindia.in\/wp-content\/uploads\/2022\/04\/Can-we-do-cycling-after-Dinner-150x90.jpg 150w\" sizes=\"(max-width: 943px) 100vw, 943px\" title=\"\"><\/a><\/figure>\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg aria-hidden=\"true\" role=\"img\" height=\"1em\" width=\"1em\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 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href=\"https:\/\/homegymindia.in\/hi\/yoga-before-or-after-workout\/\" target=\"_blank\"><img loading=\"lazy\" decoding=\"async\" width=\"1640\" height=\"924\" src=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1.jpg\" class=\"gb-image-b2d20673\" alt=\"yoga before or after workout\" srcset=\"https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1.jpg 1640w, https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1-300x169.jpg 300w, https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1-1024x577.jpg 1024w, https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1-768x433.jpg 768w, https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1-1536x865.jpg 1536w, https:\/\/homegymindia.in\/wp-content\/uploads\/2021\/12\/yoga-before-or-after-workout-1-150x85.jpg 150w\" sizes=\"(max-width: 1640px) 100vw, 1640px\" title=\"\"><\/a><\/figure>\n\n<p class=\"gb-headline gb-headline-f5351ef4\"><span class=\"gb-icon\"><svg aria-hidden=\"true\" role=\"img\" height=\"1em\" width=\"1em\" viewbox=\"0 0 448 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path fill=\"currentColor\" d=\"M148 288h-40c-6.6 0-12-5.4-12-12v-40c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v40c0 6.6-5.4 12-12 12zm108-12v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 96v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm-96 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm192 0v-40c0-6.6-5.4-12-12-12h-40c-6.6 0-12 5.4-12 12v40c0 6.6 5.4 12 12 12h40c6.6 0 12-5.4 12-12zm96-260v352c0 26.5-21.5 48-48 48H48c-26.5 0-48-21.5-48-48V112c0-26.5 21.5-48 48-48h48V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h128V12c0-6.6 5.4-12 12-12h40c6.6 0 12 5.4 12 12v52h48c26.5 0 48 21.5 48 48zm-48 346V160H48v298c0 3.3 2.7 6 6 6h340c3.3 0 6-2.7 6-6z\"><\/path><\/svg><\/span><span class=\"gb-headline-text\"><time class=\"entry-date updated-date\" datetime=\"2023-11-14T22:54:26+05:30\">\u092e\u093e\u0930\u094d\u091a 14, 2023<\/time><\/span><\/p>\n\n<h5 class=\"gb-headline gb-headline-100a5360 gb-headline-text\">\u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0938\u0947 \u092a\u0939\u0932\u0947 \u092f\u093e \u092c\u093e\u0926 \u092e\u0947\u0902 \u0915\u092c \u0915\u0930\u0947\u0902 \u092f\u094b\u0917?<\/h5>\n<\/div><\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Best Home Gym Workouts to Do! You might think, a home gym is limiting &#8211; &#8230; <a title=\"\u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0939\u094b\u092e \u091c\u093f\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f! - \u0918\u0930 \u092a\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092f\u0941\u0915\u094d\u0924\u093f\u092f\u093e\u0901!\" class=\"read-more\" href=\"https:\/\/homegymindia.in\/hi\/best-home-gym-workouts\/\" aria-label=\"Read more about Best Home Gym Workouts to Do! &#8211; Exercises at home Tips!\">\u0914\u0930 \u092a\u0922\u093c\u0947\u0902<\/a><\/p>","protected":false},"author":1,"featured_media":22275,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-22226","page","type-page","status-publish","has-post-thumbnail"],"_links":{"self":[{"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/pages\/22226","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/comments?post=22226"}],"version-history":[{"count":1,"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/pages\/22226\/revisions"}],"predecessor-version":[{"id":35722,"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/pages\/22226\/revisions\/35722"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/media\/22275"}],"wp:attachment":[{"href":"https:\/\/homegymindia.in\/hi\/wp-json\/wp\/v2\/media?parent=22226"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}