{"id":360,"date":"2026-08-29T00:16:41","date_gmt":"2026-08-28T20:46:41","guid":{"rendered":"https:\/\/multiadam.com\/exercises\/jumping-jacks\/"},"modified":"2026-09-01T09:26:26","modified_gmt":"2026-09-01T05:56:26","slug":"jumping-jacks","status":"publish","type":"ma_exercise","link":"https:\/\/multiadam.com\/en\/exercises\/jumping-jacks\/","title":{"rendered":"Jumping Jacks \u2014 \u062c\u0627\u0645\u067e\u06cc\u0646\u06af \u062c\u06a9"},"content":{"rendered":"<h2>\u062c\u0627\u0645\u067e\u06cc\u0646\u06af \u062c\u06a9<\/h2>","protected":false},"excerpt":{"rendered":"<p>\u062c\u0627\u0645\u067e\u06cc\u0646\u06af \u062c\u06a9 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0633\u0627\u062f\u0647 \u0648 \u0645\u0648\u062b\u0631 \u0628\u0631\u0627\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628\u060c \u06af\u0631\u0645 \u0634\u062f\u0646 \u0628\u062f\u0646 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af \u06a9\u0631\u062f\u0646 \u062f\u0633\u062a \u0648 \u067e\u0627 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0631\u0627\u06cc \u0634\u0631\u0648\u0639 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u0639\u0627\u0644 \u0648 \u062d\u062a\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0646 \u0628\u062e\u0634\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u0633\u06cc\u0627\u0631 \u06a9\u0627\u0631\u0628\u0631\u062f\u06cc \u0627\u0633\u062a.<br \/>\n\u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a<\/p>\n<p>\u0635\u0627\u0641 \u0628\u0627\u06cc\u0633\u062a\u060c \u067e\u0627\u0647\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0647\u0645 \u0628\u0627\u0634\u0646\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f.<br \/>\n\u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u06a9\u0648\u062a\u0627\u0647\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0646 \u0648 \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0627\u0632 \u06a9\u0646\u0627\u0631 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0628\u0631.<br \/>\n\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0628\u062f\u0646 \u06a9\u0634\u06cc\u062f\u0647 \u0648 \u0631\u06cc\u062a\u0645 \u062d\u0631\u06a9\u062a \u0631\u0648\u0627\u0646 \u0628\u0645\u0627\u0646\u062f.<br \/>\n\u0628\u0627 \u06cc\u06a9 \u067e\u0631\u0634 \u0633\u0628\u06a9\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u062c\u0645\u0639 \u06a9\u0646 \u0648 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0631\u06af\u0631\u062f\u0627\u0646.<br \/>\n\u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u0631\u06cc\u062a\u0645 \u06cc\u06a9\u0646\u0648\u0627\u062e\u062a \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646.<\/p>\n<p>\u0646\u06a9\u0627\u062a \u0645\u0631\u0628\u06cc<\/p>\n<p>\u0641\u0631\u0648\u062f \u0628\u0627\u06cc\u062f \u0646\u0631\u0645 \u0648 \u0633\u0628\u06a9 \u0628\u0627\u0634\u062f.<br \/>\n\u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u06cc\u200c\u062f\u0644\u06cc\u0644 \u0628\u0627\u0644\u0627 \u0646\u0646\u062f\u0627\u0632.<br \/>\n\u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u0628\u0627\u0632 \u0648 \u0628\u0633\u062a\u0647 \u0634\u062f\u0646 \u0642\u0641\u0644 \u0646\u06a9\u0646.<\/p>\n<p>\u06a9\u0627\u0631\u0628\u0631\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647<br \/>\n\u0628\u0631\u0627\u06cc \u06af\u0631\u0645\u200c\u06a9\u0631\u062f\u0646\u060c \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0642\u0628\u0644 \u0627\u0632 AMRAP\u060c \u06cc\u0627 \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u062d\u0631\u06a9\u062a \u0633\u0627\u062f\u0647 \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 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