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\u062f\u0648\u0648\u06af\u06cc\u0627\u0646\u06cc \u0647\u06cc\u0686 \u067e\u0627\u0633\u0627\u0648\u06ce\u06a9 \u0646\u06cc\u06d5 \u0628\u06c6 \u0648\u0627\u0632\u0647\u06ce\u0646\u0627\u0646 \u0644\u06d5 \u0695\u0627\u0647\u06ce\u0646\u0627\u0646 – \u0628\u06d5\u06b5\u0627\u0645 \u0628\u06d5 \u0633\u06d5\u0644\u0627\u0645\u06d5\u062a\u06cc \u0626\u06d5\u0646\u062c\u0627\u0645\u06cc \u0628\u062f\u06d5.<\/p>\n

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\u06af\u06d5\u0634\u06d5\u06cc \u0645\u0646\u062f\u0627\u06b5 \u0644\u06d5 17 \u0647\u06d5\u0641\u062a\u06d5\u062f\u0627<\/h4>\n

<\/strong><\/h3>\n

\u0645\u0646\u062f\u0627\u06b5\u06d5\u06a9\u06d5\u0645 \u0644\u06d5 \u0686\u06cc \u062f\u06d5\u0686\u06ce\u062a\u061f \u0645\u0646\u062f\u0627\u06b5\u06d5\u06a9\u06d5\u0645 \u0642\u06d5\u0628\u0627\u0631\u06d5\u06cc \u0686\u06d5\u0646\u062f\u06d5\u061f<\/strong><\/h3>\n<\/div>\n<\/div>\n

\u0644\u06d5 17 \u0647\u06d5\u0641\u062a\u06d5\u062f\u0627 \u0645\u0646\u062f\u0627\u06b5\u06d5\u06a9\u06d5\u062a \u062f\u06d5\u0628\u06ce \u06a9\u06ce\u0634\u06cc \u0646\u0632\u06cc\u06a9\u06d5\u06cc 150g (\u062a\u06d5\u0646\u0647\u0627 \u0632\u06cc\u0627\u062a\u0631 \u0644\u06d5 5oz) \u0648 \u0646\u0632\u06cc\u06a9\u06d5\u06cc 13 \u0633\u0627\u0646\u062a\u06cc\u0645\u06d5\u062a\u0631 \u0644\u06d5 \u0633\u06d5\u0631\u06d5\u0648\u06d5 \u0628\u067e\u06ce\u0648\u06ce\u062a \u0628\u06c6 \u062e\u0648\u0627\u0631\u06d5\u0648\u06d5. \u062a\u0627 \u0626\u06ce\u0633\u062a\u0627\u060c \u0633\u06d5\u0631\u06cc \u06a9\u06c6\u0631\u067e\u06d5\u0644\u06d5\u06a9\u06d5\u062a \u0644\u06d5 \u0644\u06d5\u0634\u06cc \u06af\u06d5\u0648\u0631\u06d5\u062a\u0631 \u0628\u0648\u0648\u06d5\u060c \u0628\u06d5\u06b5\u0627\u0645 \u0626\u06ce\u0633\u062a\u0627 \u062c\u06d5\u0633\u062a\u06d5\u0634\u06cc \u062f\u06d5\u0633\u062a \u062f\u06d5\u06a9\u0627\u062a \u0628\u06d5 \u06af\u06d5\u0648\u0631\u06d5\u0628\u0648\u0648\u0646 \u0648 \u06a9\u06ce\u0634\u06ce \u0632\u06cc\u0627\u062f\u062f\u06d5\u06a9\u0627\u062a. \u0647\u06d5\u0631 \u0644\u06d5\u0645 \u0645\u0627\u0648\u06d5\u06cc\u06d5\u0634\u062f\u0627 \u0634\u0627\u0646\u06d5\u06cc \u0686\u06d5\u0648\u0631\u06cc\u06cc\u06d5\u06a9\u0627\u0646 \u062f\u06d5\u0633\u062a \u062f\u06d5\u06a9\u06d5\u0646 \u0628\u06d5 \u067e\u06d5\u0631\u06d5\u0633\u06d5\u0646\u062f\u0646.<\/p>\n

\u06af\u06d5\u0634\u06d5\u06cc \u0642\u0698 \u0648 \u0628\u0631\u06c6 \u0648 \u0628\u0631\u0698\u0627\u0646\u06af \u0628\u06d5\u0631\u062f\u06d5\u0648\u0627\u0645 \u062f\u06d5\u0628\u06ce\u062a \u0647\u06d5\u0631\u0648\u06d5\u0647\u0627 \u0633\u06cc\u0633\u062a\u06d5\u0645\u06cc \u0647\u06d5\u0646\u0627\u0633\u06d5\u062f\u0627\u0646 \u067e\u06d5\u0631\u06d5\u062f\u06d5\u0633\u06ce\u0646\u06ce\u062a \u0648 \u06a9\u06c6\u0631\u067e\u06d5\u0644\u06d5\u06a9\u06d5\u062a \u062f\u06d5\u0633\u062a \u0628\u06d5 \u0647\u06d5\u0646\u0627\u0633\u06d5\u062f\u0627\u0646 \u062f\u06d5\u06a9\u0627\u062a \u0648 \u0633\u0646\u06af\u06cc \u0628\u06d5\u0631\u0632 \u0648 \u0646\u0632\u0645 \u062f\u06d5\u0628\u06ce\u062a\u06d5\u0648\u06d5. \u0644\u06d5 \u0647\u06d5\u0641\u062a\u06d5\u06cc 17\u060c \u062f\u06d5\u06a9\u0631\u06ce\u062a \u0695\u06ce\u0698\u06d5\u06cc \u062f\u06b5\u06cc \u0645\u0646\u062f\u0627\u06b5\u06d5\u06a9\u06d5\u062a \u0644\u06d5 \u062f\u06d5\u0648\u0631\u0648\u0628\u06d5\u0631\u06cc 140-150bpm \u062f\u0627 \u0644\u06ce \u0628\u062f\u0627\u062a – \u06a9\u06d5 \u0632\u06c6\u0631 \u062e\u06ce\u0631\u0627\u062a\u0631\u06d5 \u0644\u06d5 \u062a\u06ce\u06a9\u0695\u0627\u06cc \u0644\u06ce\u062f\u0627\u0646\u06cc \u062f\u06b5\u06cc \u06a9\u06d5\u0633\u06cc \u067e\u06ce\u06af\u06d5\u06cc\u0634\u062a\u0648\u0648 \u0644\u06d5 \u06a9\u0627\u062a\u06cc \u067e\u0634\u0648\u0648\u062f\u0627\u0646 \u06a9\u06d5 60-100 bpm.<\/p>\n

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\u0633\u06a9\u067e\u0695\u06cc \u0644\u06d5 17 \u0647\u06d5\u0641\u062a\u06d5\u062f\u0627 (\u0633\u06ce\u0647\u06d5\u0645\u06cc \u062f\u0648\u0648\u06d5\u0645)<\/h4>\n

<\/strong><\/h3>\n

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 <\/p>\n

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 <\/p>\n

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\u0633\u06d5\u0631\u0626\u06ce\u0634\u06d5 \u06cc\u0627\u0646 \u067e\u06ce\u0634 \u0626\u06cc\u06a9\u0644\u0627\u0645\u067e\u0633\u06cc\u0627 (\u0632\u06d5\u062e\u062a\u06cc \u062e\u0648\u06ce\u0646\u06cc \u0628\u06d5\u0631\u0632)\u061f<\/h4>\n

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    \n
  • \u0628\u06cc\u0646\u06cc\u0646\u06cc \u0646\u0627\u0695\u0648\u0648\u0646<\/li>\n
  • \u0628\u06cc\u0646\u06cc\u0646\u06cc \u0695\u0648\u0648\u0646\u0627\u06a9\u06cc<\/li>\n
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  • \u0647\u06d5\u06b5\u0626\u0627\u0648\u0633\u0627\u0646 \u0644\u06d5 \u062f\u06d5\u0645 \u0648 \u0686\u0627\u0648\u062a\u060c \u062f\u06d5\u0633\u062a\u060c \u067e\u06ce \u06cc\u0627\u0646 \u067e\u0627\u0698\u0646\u06d5\u06cc \u067e\u06ce<\/li>\n<\/ul>\n<\/div>\n<\/div>\n

    [\/et_pb_text][et_pb_image src=”https:\/\/aptilon.nl\/wp-content\/uploads\/2022\/08\/week-17-1.jpg” title_text=”week 17 1″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][\/et_pb_image][\/et_pb_column][et_pb_column type=”2_5″ _builder_version=”4.17.6″ _module_preset=”default” global_colors_info=”{}”][et_pb_text _builder_version=”4.17.6″ _module_preset=”default” text_font=”Sussie-Light||||||||” text_font_size=”18px” text_line_height=”1.8em” header_font=”||||||||” header_3_font=”Sussie-Bold||||||||” header_4_font=”Sussie-Bold||||||||” header_4_text_color=”#262f71″ header_4_font_size=”26px” animation_style=”fade” global_colors_info=”{}”]<\/p>\n

    \n
    \n
    \n
    \n

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     <\/p>\n

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     <\/p>\n

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     <\/p>\n

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     <\/p>\n

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     <\/p>\n

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    [\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=”1_2,1_2″ _builder_version=”4.17.6″ background_color=”#21346A” max_width=”1440px” global_colors_info=”{}”][et_pb_column type=”1_2″ _builder_version=”4.17.6″ background_enable_color=”off” custom_padding=”60px||60px|5%” custom_padding_tablet=”40px|40px|40px|40px” custom_padding_phone=”40px|40px|40px|40px” custom_padding_last_edited=”on|tablet” global_colors_info=”{}” padding_tablet=”40px|40px|40px|40px” padding_last_edited=”on|tablet” custom_padding__hover=”|||” padding_phone=”40px|40px|40px|40px”][et_pb_text _builder_version=”4.17.6″ text_font=”Sussie-Light||||||||” text_text_color=”#FFFFFF” text_font_size=”18px” text_line_height=”1.8em” header_font=”||||||||” header_text_color=”#FFFFFF” header_2_text_color=”#FFFFFF” header_3_text_color=”#FFFFFF” header_4_font=”Sussie-Bold||||||||” header_4_text_color=”#FFFFFF” header_4_font_size=”26px” animation_style=”fade” global_colors_info=”{}”]<\/p>\n

    \n
    \n

    <\/h4>\n

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     <\/p>\n

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      <\/b><\/strong><\/p>\n

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