الصفحة الرئيسية تمارين

انتبه قبل لا تتمرن

15 يوليو 2025

خط المقالة

كم مرة تتمرن في الأسبوع؟

انتبه لهذه العوامل قبل أخذ القرار:

أسلوب حياتك
مستواك
سرعة الاستشفاء لديك

أسلوب حياتك

إذا كنت شخص منشغل، لديك دراسة، عمل وعائلة... فأداء أكثر من 3-4 أيام في الأسبوع هدف غير واقعي وستتوقف بسرعة.
اجعل عدد أيام تمرينك تناسب مدى انشغالك، لأن النتائج الكبيرة تأتي بالإلتزام طويل الأمد وليس بالخطط الخارقة التي لا يمكن الإلتزام بها لأكثر من 3 أشهر.

مستواك

إذا كنت مبتدئا في التمرين ولم تتجاوز بعد سنتك الأولى (بشكل مستمر) ف 3-4 حصص بالأسبوع كافية لك.
السعي لأكثر من ذلك هو مجرد تضييع لوقتك وطاقتك لأن عضلاتك ستتطور بسرعة بأقل مجهود بسبب عدم تعودها على الضغط الجديد.

سرعة الاستشفاء لديك

تمرين عضلة للمرة الثانية في الأسبوع رغم الألم وقلة الطاقة الناتجة عن تمرين نفس العضلة سيوقف تطورك وقد يؤدي لنتائج عكسية.
بالفعل، تمرين العضلة مرتين بالأسبوع للمتوسطين والمتقدمين يوصل لنتائج أفضل، لكن احذر من جعلها سلاحا ضدك من خلال إهمال قدرة جسمك على الاستشفاء.

window['__wavt'] = 'AOuZoY7K3D8FVKCT4qxf_bza_4DjsmUyuA:1753588054827';_WidgetManager._Init('//www.blogger.com/rearrange?blogID\x3d2613789734624984101','//www.bodydiiet.com/2025/07/blog-post_15.html?hl\x3dar','2613789734624984101'); _WidgetManager._SetDataContext([{'name': 'blog', 'data': {'blogId': '2613789734624984101', 'title': '\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 ', 'url': 'https://www.bodydiiet.com/2025/07/blog-post_15.html?hl\x3dar', 'canonicalUrl': 'https://www.bodydiiet.com/2025/07/blog-post_15.html', 'homepageUrl': 'https://www.bodydiiet.com/?hl\x3dar', 'searchUrl': 'https://www.bodydiiet.com/search', 'canonicalHomepageUrl': 'https://www.bodydiiet.com/', 'blogspotFaviconUrl': 'https://www.bodydiiet.com/favicon.ico', 'bloggerUrl': 'https://www.blogger.com', 'hasCustomDomain': true, 'httpsEnabled': true, 'enabledCommentProfileImages': true, 'gPlusViewType': 'FILTERED_POSTMOD', 'adultContent': false, 'analyticsAccountNumber': 'G-XSL3488BD8', 'analytics4': true, 'encoding': 'UTF-8', 'locale': 'ar', 'localeUnderscoreDelimited': 'ar', 'languageDirection': 'rtl', 'isPrivate': false, 'isMobile': false, 'isMobileRequest': false, 'mobileClass': '', 'isPrivateBlog': false, 'isDynamicViewsAvailable': true, 'feedLinks': '\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 - Atom\x22 href\x3d\x22https://www.bodydiiet.com/feeds/posts/default\x22 /\x3e\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/rss+xml\x22 title\x3d\x22\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 - RSS\x22 href\x3d\x22https://www.bodydiiet.com/feeds/posts/default?alt\x3drss\x22 /\x3e\n\x3clink rel\x3d\x22service.post\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 - Atom\x22 href\x3d\x22https://www.blogger.com/feeds/2613789734624984101/posts/default\x22 /\x3e\n\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 - Atom\x22 href\x3d\x22https://www.bodydiiet.com/feeds/3899677304542287209/comments/default\x22 /\x3e\n', 'meTag': '', 'adsenseHostId': 'ca-host-pub-1556223355139109', 'adsenseHasAds': false, 'adsenseAutoAds': false, 'boqCommentIframeForm': true, 'loginRedirectParam': '', 'view': '', 'dynamicViewsCommentsSrc': '//www.blogblog.com/dynamicviews/4224c15c4e7c9321/js/comments.js', 'dynamicViewsScriptSrc': '//www.blogblog.com/dynamicviews/8a67ddfb3e3580e6', 'plusOneApiSrc': 'https://apis.google.com/js/platform.js', 'disableGComments': true, 'interstitialAccepted': false, 'sharing': {'platforms': [{'name': '\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0628\u0637', 'key': 'link', 'shareMessage': '\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u0627\u0628\u0637', 'target': ''}, {'name': 'Facebook', 'key': 'facebook', 'shareMessage': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0625\u0644\u0649 Facebook', 'target': 'facebook'}, {'name': '\u0643\u062a\u0627\u0628\u0629 \u0645\u062f\u0648\u0646\u0629 \u062d\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629', 'key': 'blogThis', 'shareMessage': '\u0643\u062a\u0627\u0628\u0629 \u0645\u062f\u0648\u0646\u0629 \u062d\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629', 'target': 'blog'}, {'name': 'X', 'key': 'twitter', 'shareMessage': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0625\u0644\u0649 X', 'target': 'twitter'}, {'name': 'Pinterest', 'key': 'pinterest', 'shareMessage': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0625\u0644\u0649 Pinterest', 'target': 'pinterest'}, {'name': '\u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a', 'key': 'email', 'shareMessage': '\u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a', 'target': 'email'}], 'disableGooglePlus': true, 'googlePlusShareButtonWidth': 0, 'googlePlusBootstrap': '\x3cscript type\x3d\x22text/javascript\x22\x3ewindow.___gcfg \x3d {\x27lang\x27: \x27ar\x27};\x3c/script\x3e'}, 'hasCustomJumpLinkMessage': false, 'jumpLinkMessage': '\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0632\u064a\u062f', 'pageType': 'item', 'postId': '3899677304542287209', 'postImageThumbnailUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPp_fRh8VFTK45aMBvABIKNdXkO3ktjFrpCGm1jH6pzU3QUs53wnLsgtZwKsz35Ndw3ZVe_G4Ncy7drMRMD9vINooZnK-hDBqlPs_r9d4CxaJwHYb8uTe9T_Dk0gDyvMpizbQhdWXgEoPA1rP73vvmGcQiWDtNJxUo53-yns02zwEYXZYZ1MPm2vG5VEol/s72-w640-c-h426/Workout%20.jpg', 'postImageUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPp_fRh8VFTK45aMBvABIKNdXkO3ktjFrpCGm1jH6pzU3QUs53wnLsgtZwKsz35Ndw3ZVe_G4Ncy7drMRMD9vINooZnK-hDBqlPs_r9d4CxaJwHYb8uTe9T_Dk0gDyvMpizbQhdWXgEoPA1rP73vvmGcQiWDtNJxUo53-yns02zwEYXZYZ1MPm2vG5VEol/w640-h426/Workout%20.jpg', 'pageName': '\u0627\u0646\u062a\u0628\u0647 \u0642\u0628\u0644 \u0644\u0627 \u062a\u062a\u0645\u0631\u0646 ', 'pageTitle': '\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 : \u0627\u0646\u062a\u0628\u0647 \u0642\u0628\u0644 \u0644\u0627 \u062a\u062a\u0645\u0631\u0646 ', 'metaDescription': '\u0627\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0630\u064a \u062a\u0646\u062a\u0628\u0647 \u0644\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a'}}, {'name': 'features', 'data': {}}, {'name': 'messages', 'data': {'edit': '\u062a\u0639\u062f\u064a\u0644', 'linkCopiedToClipboard': '\u062a\u0645 \u0646\u0633\u062e \u0627\u0644\u0631\u0627\u0628\u0637 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0641\u0638\u0629', 'ok': '\u062d\u0633\u0646\u064b\u0627', 'postLink': '\u0631\u0627\u0628\u0637 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629'}}, {'name': 'template', 'data': {'name': 'custom', 'localizedName': '\u0645\u062e\u0635\u0635', 'isResponsive': true, 'isAlternateRendering': false, 'isCustom': true}}, {'name': 'view', 'data': {'classic': {'name': 'classic', 'url': '?view\x3dclassic'}, 'flipcard': {'name': 'flipcard', 'url': '?view\x3dflipcard'}, 'magazine': {'name': 'magazine', 'url': '?view\x3dmagazine'}, 'mosaic': {'name': 'mosaic', 'url': '?view\x3dmosaic'}, 'sidebar': {'name': 'sidebar', 'url': '?view\x3dsidebar'}, 'snapshot': {'name': 'snapshot', 'url': '?view\x3dsnapshot'}, 'timeslide': {'name': 'timeslide', 'url': '?view\x3dtimeslide'}, 'isMobile': false, 'title': '\u0627\u0646\u062a\u0628\u0647 \u0642\u0628\u0644 \u0644\u0627 \u062a\u062a\u0645\u0631\u0646 ', 'description': '\u0627\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0630\u064a \u062a\u0646\u062a\u0628\u0647 \u0644\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0641\u064a \u0627\u0644\u0646\u0627\u062f\u064a', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPp_fRh8VFTK45aMBvABIKNdXkO3ktjFrpCGm1jH6pzU3QUs53wnLsgtZwKsz35Ndw3ZVe_G4Ncy7drMRMD9vINooZnK-hDBqlPs_r9d4CxaJwHYb8uTe9T_Dk0gDyvMpizbQhdWXgEoPA1rP73vvmGcQiWDtNJxUo53-yns02zwEYXZYZ1MPm2vG5VEol/w640-h426/Workout%20.jpg', 'url': 'https://www.bodydiiet.com/2025/07/blog-post_15.html?hl\x3dar', 'type': 'item', 'isSingleItem': true, 'isMultipleItems': false, 'isError': false, 'isPage': false, 'isPost': true, 'isHomepage': false, 'isArchive': false, 'isLabelSearch': false, 'postId': 3899677304542287209}}, {'name': 'widgets', 'data': [{'title': 'BlogArchive', 'type': 'BlogArchive', 'sectionId': 'TemplateInsert', 'id': 'BlogArchive300'}, {'title': 'BlogLabels', 'type': 'Label', 'sectionId': 'TemplateInsert', 'id': 'Label300'}, {'title': '\u0625\u0639\u062f\u0627\u062f\u0627\u062a \u0627\u0644\u0642\u0627\u0644\u0628', 'type': 'LinkList', 'sectionId': 'TemplateInsert', 'id': 'LinkList300'}, {'title': '\u0627\u0644\u0635\u0641\u062d\u0627\u062a', 'type': 'PageList', 'sectionId': 'pages', 'id': 'PageList301'}, {'title': '\u0645\u0631\u0628\u0639 \u0627\u0644\u0628\u062d\u062b', 'type': 'HTML', 'sectionId': 'pages', 'id': 'HTML301'}, {'title': '\u0628\u0648\u062f\u064a \u062f\u0627\u064a\u062a - \u0644\u062c\u0633\u0645 \u0635\u062d\u064a \u0648\u0631\u0634\u064a\u0642 (\u0631\u0623\u0633 \u0627\u0644\u0635\u0641\u062d\u0629)', 'type': 'Header', 'sectionId': 'head-container', 'id': 'Header1'}, {'title': '\u0625\u0639\u0644\u0627\u0646 \u0628\u062c\u0648\u0627\u0631 \u0627\u0644\u0644\u0648\u062c\u0648', 'type': 'HTML', 'sectionId': 'head-container', 'id': 'HTML302'}, {'title': '\u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629', 'type': 'LinkList', 'sectionId': 'menu-bar', 'id': 'LinkList302'}, {'title': '\u0625\u0639\u0644\u0627\u0646 \u0635\u0641\u062d\u0627\u062a \u0627\u0644\u062a\u0633\u0645\u064a\u0627\u062a \u0648\u0627\u0644\u0623\u0631\u0634\u064a\u0641 \u0648\u0627\u0644\u0628\u062d\u062b', 'type': 'HTML', 'sectionId': 'RecentPosts', 'id': 'HTML305'}, {'title': '\u0631\u0633\u0627\u0626\u0644 \u0627\u0644\u0645\u062f\u0648\u0646\u0629 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a\u0629', 'type': 'Blog', 'sectionId': 'RecentPosts', 'id': 'Blog1', 'posts': [{'id': '3899677304542287209', 'title': '\u0627\u0646\u062a\u0628\u0647 \u0642\u0628\u0644 \u0644\u0627 \u062a\u062a\u0645\u0631\u0646 ', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPp_fRh8VFTK45aMBvABIKNdXkO3ktjFrpCGm1jH6pzU3QUs53wnLsgtZwKsz35Ndw3ZVe_G4Ncy7drMRMD9vINooZnK-hDBqlPs_r9d4CxaJwHYb8uTe9T_Dk0gDyvMpizbQhdWXgEoPA1rP73vvmGcQiWDtNJxUo53-yns02zwEYXZYZ1MPm2vG5VEol/w640-h426/Workout%20.jpg', 'showInlineAds': false}], 'footerBylines': [{'regionName': 'footer1', 'items': [{'name': 'author', 'label': '\u0628\u0648\u0627\u0633\u0637\u0629'}, {'name': 'timestamp', 'label': ''}, {'name': 'comments', 'label': 'comments'}, {'name': 'icons', 'label': ''}, {'name': 'share', 'label': ''}]}, {'regionName': 'footer2', 'items': [{'name': 'labels', 'label': ''}]}], 'allBylineItems': [{'name': 'author', 'label': '\u0628\u0648\u0627\u0633\u0637\u0629'}, {'name': 'timestamp', 'label': ''}, {'name': 'comments', 'label': 'comments'}, {'name': 'icons', 'label': ''}, {'name': 'share', 'label': ''}, {'name': 'labels', 'label': ''}]}, {'title': '\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0627\u062a\u0635\u0627\u0644', 'type': 'ContactForm', 'sectionId': 'RecentPosts', 'id': 'ContactForm302'}, {'title': '\u0625\u0639\u0644\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0627\u062a', 'type': 'LinkList', 'sectionId': 'RecentPosts', 'id': 'LinkList500'}, {'title': '\u0627\u0644\u0623\u0643\u062b\u0631 \u0642\u0631\u0627\u0621\u0629', 'type': 'PopularPosts', 'sectionId': 'sidebar-section', 'id': 'PopularPosts1', 'posts': [{'title': '\u0623\u0641\u0636\u0644 3 \u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a ', 'id': 819393030085762556}, {'title': '\u0627\u0646\u062a\u0628\u0647 \u0642\u0628\u0644 \u0644\u0627 \u062a\u062a\u0645\u0631\u0646 ', 'id': 3899677304542287209}, {'title': '\u0637\u0631\u0642 \u0635\u062d\u064a\u0629 \u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 ', 'id': 4862410111387273769}, {'title': '\u0644\u0645\u0627\u0630\u0627 \u0646\u0638\u0627\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0623\u0633\u0644\u0648\u0628 \u0644\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u0629\u061f \u0646\u062a\u0627\u0626\u062c \u062a\u062f\u0648\u0645 \u0628\u062f\u0648\u0646 \u062d\u0631\u0645\u0627\u0646', 'id': 7992097743439508337}, {'title': '\u0627\u0633\u0627\u0633\u064a\u0627\u062a \u0644\u0627\u0632\u0645 \u062a\u0631\u0643\u0632 \u0639\u0644\u064a\u0647\u0627 \u0643\u0645\u0628\u062a\u062f\u0626 ', 'id': 7514929846601985762}]}, {'title': '\u0627\u0644\u062d\u0642\u0648\u0642', 'type': 'HTML', 'sectionId': 'license', 'id': 'HTML306'}]}]); _WidgetManager._RegisterWidget('_BlogArchiveView', new _WidgetInfo('BlogArchive300', 'TemplateInsert', document.getElementById('BlogArchive300'), {'languageDirection': 'rtl', 'loadingMessage': '\u200f\u062c\u0627\u0631\u064d \u0627\u0644\u062a\u062d\u0645\u064a\u0644\x26hellip;'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label300', 'TemplateInsert', document.getElementById('Label300'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList300', 'TemplateInsert', document.getElementById('LinkList300'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PageListView', new _WidgetInfo('PageList301', 'pages', document.getElementById('PageList301'), {'title': '\u0627\u0644\u0635\u0641\u062d\u0627\u062a', 'links': [{'isCurrentPage': false, 'href': 'https://www.bodydiiet.com/p/contact-us_10.html?hl\x3dar', 'id': '7994264093788442451', 'title': '\u0625\u062a\u0635\u0644 \u0628\u0646\u0627 '}, {'isCurrentPage': false, 'href': 'https://www.bodydiiet.com/p/privacy-policy.html?hl\x3dar', 'id': '6976071295313612770', 'title': '\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629 '}, {'isCurrentPage': false, 'href': 'https://www.bodydiiet.com/p/terms-of-use.html?hl\x3dar', 'id': '3743861251619221076', 'title': '\u0625\u062a\u0641\u0627\u0642\u064a\u0629 \u0627\u0644\u0623\u0633\u062a\u062e\u062f\u0627\u0645'}, {'isCurrentPage': false, 'href': 'https://www.bodydiiet.com/p/about-us.html?hl\x3dar', 'id': '8214327669068755845', 'title': '\u0645\u0646 \u0646\u062d\u0646\u061f'}], 'mobile': false, 'showPlaceholder': true, 'hasCurrentPage': false}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML301', 'pages', document.getElementById('HTML301'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HeaderView', new _WidgetInfo('Header1', 'head-container', document.getElementById('Header1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML302', 'head-container', document.getElementById('HTML302'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList302', 'menu-bar', document.getElementById('LinkList302'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML305', 'RecentPosts', document.getElementById('HTML305'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_BlogView', new _WidgetInfo('Blog1', 'RecentPosts', document.getElementById('Blog1'), {'cmtInteractionsEnabled': false, 'lightboxEnabled': true, 'lightboxModuleUrl': 'https://www.blogger.com/static/v1/jsbin/542921302-lbx__ar.js', 'lightboxCssUrl': 'https://www.blogger.com/static/v1/v-css/123180807-lightbox_bundle_rtl.css'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_ContactFormView', new _WidgetInfo('ContactForm302', 'RecentPosts', document.getElementById('ContactForm302'), {'contactFormMessageSendingMsg': '\u062c\u0627\u0631\u064d \u0627\u0644\u0625\u0631\u0633\u0627\u0644...', 'contactFormMessageSentMsg': '\u062a\u0645 \u0625\u0631\u0633\u0627\u0644 \u0631\u0633\u0627\u0644\u062a\u0643.', 'contactFormMessageNotSentMsg': '\u062a\u0639\u0630\u0631 \u0625\u0631\u0633\u0627\u0644 \u0627\u0644\u0631\u0633\u0627\u0644\u0629\u060c \u064a\u0631\u062c\u0649 \u0627\u0644\u0645\u062d\u0627\u0648\u0644\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0641\u064a \u0648\u0642\u062a \u0644\u0627\u062d\u0642.', 'contactFormInvalidEmailMsg': '\u064a\u0644\u0632\u0645 \u0625\u062f\u062e\u0627\u0644 \u0639\u0646\u0648\u0627\u0646 \u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a \u0635\u0627\u0644\u062d.', 'contactFormEmptyMessageMsg': '\u0644\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062d\u0642\u0644 \u0627\u0644\u0631\u0633\u0627\u0644\u0629 \u0641\u0627\u0631\u063a\u064b\u0627.', 'title': '\u0646\u0645\u0648\u0630\u062c \u0627\u0644\u0627\u062a\u0635\u0627\u0644', 'blogId': '2613789734624984101', 'contactFormNameMsg': '\u0627\u0644\u0627\u0633\u0645', 'contactFormEmailMsg': '\u0628\u0631\u064a\u062f \u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a', 'contactFormMessageMsg': '\u0631\u0633\u0627\u0644\u0629', 'contactFormSendMsg': '\u0625\u0631\u0633\u0627\u0644', 'contactFormToken': 'AOuZoY6vbEhYf5a9scJR2YkPXM5rQBkYBA:1753588054828', 'submitUrl': 'https://www.blogger.com/contact-form.do'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList500', 'RecentPosts', document.getElementById('LinkList500'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PopularPostsView', new _WidgetInfo('PopularPosts1', 'sidebar-section', document.getElementById('PopularPosts1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML306', 'license', document.getElementById('HTML306'), {}, 'displayModeFull'));