القائمة الرئيسية

الصفحات

تمرين البلانك وفوائده

20 أغسطس 2025

تمرين البلانك وفوائده

تمرين البلانك وفوائده

تمرين البلانك وفوائده

تمرين البلانك من أبسط وأقوى التمارين في اللياقة البدنية، يعتمد على ثبات الجسم في وضعية معينة تشبه وضعية الضغط لكن مع الارتكاز على الساعدين. رغم بساطته، إلا أنه تمرين فعال لتقوية عضلات البطن، أسفل الظهر، الأكتاف، الأرجل واليدين.

من فوائده الأساسية:

1 شد وتقوية عضلات الكور (Core).

2 تحسين التوازن والثبات.

3 دعم العمود الفقري والوقاية من آلام الظهر.

4 زيادة القدرة على التحمل.

يُنصح بالبدء بثوانٍ قليلة (20-30 ثانية) ثم زيادة الوقت تدريجياً مع الحفاظ على الوضعية الصحيحة (ظهر مستقيم، بطن مشدود، رأس في خط واحد مع الجسم).

تمرين البلانك لا يحتاج معدات ويمكن القيام به في أي مكان، مما يجعله خيارًا ممتازًا لكل من يريد لياقة قوية وجسم متناسق.

انت الان في اول مقال

Mohamed Elarby

Mohamed Elarby

A tech blog focused on blogging tips, SEO, social media, mobile gadgets, pc tips, how-to guides and general tips and tricks

الملف الشخصي

أخر المواضيع من قسم : معلومات

تعليقات

window['__wavt'] = 'AOuZoY5mHLvkxIWsbSe_J_MSDRM_UXLzFw:1755701409575';_WidgetManager._Init('//www.blogger.com/rearrange?blogID\x3d2201183552153294281','//freetmareen.blogspot.com/2025/08/blog-post_20.html','2201183552153294281'); _WidgetManager._SetDataContext([{'name': 'blog', 'data': {'blogId': '2201183552153294281', 'title': 'Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646', 'url': 'https://freetmareen.blogspot.com/2025/08/blog-post_20.html', 'canonicalUrl': 'https://freetmareen.blogspot.com/2025/08/blog-post_20.html', 'homepageUrl': 'https://freetmareen.blogspot.com/', 'searchUrl': 'https://freetmareen.blogspot.com/search', 'canonicalHomepageUrl': 'https://freetmareen.blogspot.com/', 'blogspotFaviconUrl': 'https://freetmareen.blogspot.com/favicon.ico', 'bloggerUrl': 'https://www.blogger.com', 'hasCustomDomain': false, 'httpsEnabled': true, 'enabledCommentProfileImages': true, 'gPlusViewType': 'FILTERED_POSTMOD', 'adultContent': false, 'analyticsAccountNumber': '', '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\x22Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646 - Atom\x22 href\x3d\x22https://freetmareen.blogspot.com/feeds/posts/default\x22 /\x3e\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/rss+xml\x22 title\x3d\x22Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646 - RSS\x22 href\x3d\x22https://freetmareen.blogspot.com/feeds/posts/default?alt\x3drss\x22 /\x3e\n\x3clink rel\x3d\x22service.post\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646 - Atom\x22 href\x3d\x22https://www.blogger.com/feeds/2201183552153294281/posts/default\x22 /\x3e\n\n\x3clink rel\x3d\x22alternate\x22 type\x3d\x22application/atom+xml\x22 title\x3d\x22Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646 - Atom\x22 href\x3d\x22https://freetmareen.blogspot.com/feeds/8171253620897303689/comments/default\x22 /\x3e\n', 'meTag': '', 'adsenseClientId': 'ca-pub-4771472394875803', 'adsenseHostId': 'ca-host-pub-1556223355139109', 'adsenseHasAds': true, 'adsenseAutoAds': true, 'boqCommentIframeForm': true, 'loginRedirectParam': '', 'view': '', 'dynamicViewsCommentsSrc': '//www.blogblog.com/dynamicviews/4224c15c4e7c9321/js/comments.js', 'dynamicViewsScriptSrc': '//www.blogblog.com/dynamicviews/df31f371d64631dc', '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': '8171253620897303689', 'postImageThumbnailUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBpfcooUiefeO7V_4psqat-cEMltm-ZMzstmzr_cIsNgK3VjhTbHpqcBCYVPd8ppLSn6Gu1cnJ2jB4wg3tMKS_Sk5K_NORwXNXAZ4fS71NvdfAkMeErSGD860Y1t5cf6zmkhQkmDmpDaJPjkv3dH7B_nnDFQqWg31H_BCqFBX3WzFO9opEmt7IY6Zwcw8/s72-c/535534344_2280650575739837_1464116849923747666_n.jpg', 'postImageUrl': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBpfcooUiefeO7V_4psqat-cEMltm-ZMzstmzr_cIsNgK3VjhTbHpqcBCYVPd8ppLSn6Gu1cnJ2jB4wg3tMKS_Sk5K_NORwXNXAZ4fS71NvdfAkMeErSGD860Y1t5cf6zmkhQkmDmpDaJPjkv3dH7B_nnDFQqWg31H_BCqFBX3WzFO9opEmt7IY6Zwcw8/s16000/535534344_2280650575739837_1464116849923747666_n.jpg', 'pageName': '\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0641\u0648\u0627\u0626\u062f\u0647', 'pageTitle': 'Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646: \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0641\u0648\u0627\u0626\u062f\u0647'}}, {'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': '\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0641\u0648\u0627\u0626\u062f\u0647', 'description': '\xa0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \xa0 \xa0 \xa0 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0641\u0648\u0627\u0626\u062f\u0647 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0645\u0646 \u0623\u0628\u0633\u0637 \u0648\u0623\u0642\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645...', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBpfcooUiefeO7V_4psqat-cEMltm-ZMzstmzr_cIsNgK3VjhTbHpqcBCYVPd8ppLSn6Gu1cnJ2jB4wg3tMKS_Sk5K_NORwXNXAZ4fS71NvdfAkMeErSGD860Y1t5cf6zmkhQkmDmpDaJPjkv3dH7B_nnDFQqWg31H_BCqFBX3WzFO9opEmt7IY6Zwcw8/s16000/535534344_2280650575739837_1464116849923747666_n.jpg', 'url': 'https://freetmareen.blogspot.com/2025/08/blog-post_20.html', 'type': 'item', 'isSingleItem': true, 'isMultipleItems': false, 'isError': false, 'isPage': false, 'isPost': true, 'isHomepage': false, 'isArchive': false, 'isLabelSearch': false, 'postId': 8171253620897303689}}, {'name': 'widgets', 'data': [{'title': '\u0627\u0644\u0635\u0641\u062d\u0627\u062a', 'type': 'PageList', 'sectionId': 'pages', 'id': 'PageList1'}, {'title': '\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0625\u062c\u062a\u0645\u0627\u0639\u064a', 'type': 'LinkList', 'sectionId': 'top-social-L', 'id': 'LinkList3'}, {'title': 'Tmareen | \u062a\u0645\u0627\u0631\u064a\u0646 (\u0631\u0623\u0633 \u0627\u0644\u0635\u0641\u062d\u0629)', 'type': 'Header', 'sectionId': 'logo', 'id': 'Header1'}, {'title': '\u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629', 'type': 'LinkList', 'sectionId': 'menu', 'id': 'LinkList22'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0644\u0644\u062d\u0627\u0633\u0648\u0628', 'type': 'HTML', 'sectionId': 'Topa3lan-sc', 'id': 'HTML100'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0627\u0633\u0641\u0644 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0639\u0644\u0648\u064a\u0629 \u0644\u0644\u0647\u0627\u062a\u0641', 'type': 'HTML', 'sectionId': 'Topa3lan-sc2', 'id': 'HTML101'}, {'title': '\u0623\u062e\u0628\u0627\u0631', 'type': 'Label', 'sectionId': 'shreeta5bar', 'id': 'Label200'}, {'title': '\u0623\u062e\u0631 \u0627\u0644\u0623\u062e\u0628\u0627\u0631', 'type': 'Label', 'sectionId': 'TopPost-sc', 'id': 'Label1'}, {'title': '\u0645\u0639\u0644\u0648\u0645\u0627\u062a', 'type': 'Label', 'sectionId': 'Postcs2', 'id': 'Label5'}, {'title': '\u062a\u0645\u0627\u0631\u064a\u0646', 'type': 'Label', 'sectionId': 'Postcs3', 'id': 'Label4'}, {'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': 'Tempnec', 'id': 'Blog1', 'posts': [{'id': '8171253620897303689', 'title': '\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0648\u0641\u0648\u0627\u0626\u062f\u0647', 'featuredImage': 'https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBpfcooUiefeO7V_4psqat-cEMltm-ZMzstmzr_cIsNgK3VjhTbHpqcBCYVPd8ppLSn6Gu1cnJ2jB4wg3tMKS_Sk5K_NORwXNXAZ4fS71NvdfAkMeErSGD860Y1t5cf6zmkhQkmDmpDaJPjkv3dH7B_nnDFQqWg31H_BCqFBX3WzFO9opEmt7IY6Zwcw8/s16000/535534344_2280650575739837_1464116849923747666_n.jpg', 'showInlineAds': false}], 'headerByline': {'regionName': 'header1', 'items': [{'name': 'share', 'label': ''}, {'name': 'timestamp', 'label': '\u0622\u062e\u0631 \u062a\u062d\u062f\u064a\u062b:'}]}, 'footerBylines': [{'regionName': 'footer1', 'items': [{'name': 'comments', 'label': '\u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a'}, {'name': 'icons', 'label': ''}]}, {'regionName': 'footer2', 'items': [{'name': 'labels', 'label': '\u0627\u0644\u0642\u0633\u0645:'}]}], 'allBylineItems': [{'name': 'share', 'label': ''}, {'name': 'timestamp', 'label': '\u0622\u062e\u0631 \u062a\u062d\u062f\u064a\u062b:'}, {'name': 'comments', 'label': '\u0627\u0644\u062a\u0639\u0644\u064a\u0642\u0627\u062a'}, {'name': 'icons', 'label': ''}, {'name': 'labels', 'label': '\u0627\u0644\u0642\u0633\u0645:'}]}, {'title': '\u0623\u0639\u0644\u0627\u0646 \u0627\u0648\u0644 \u0627\u0644\u0645\u0648\u0636\u0648\u0639', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML201'}, {'title': '\u0623\u0639\u0644\u0627\u0646 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0645\u0648\u0636\u0648\u0639', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML202'}, {'title': '\u0623\u0639\u0644\u0627\u0646 \u0623\u062e\u0631 \u0627\u0644\u0645\u0648\u0636\u0648\u0639', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML203'}, {'title': '\u0623\u0639\u0644\u0627\u0646 \u0645\u0642\u0627\u0644\u0627\u062a \u0630\u0627\u062a \u0635\u0644\u0647', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML204'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0641\u0627\u0635\u0644\u0629 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML221'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0627\u0648\u0644 \u0641\u0642\u0631\u0629', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML205'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0646\u064a \u0641\u0642\u0631\u0629', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML206'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0644\u062b \u0641\u0642\u0631\u0629', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML207'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0627\u0648\u0644 \u0639\u0646\u0648\u0627\u0646 \u0627\u0633\u0627\u0633\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML208'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0627\u0648\u0644 \u0639\u0646\u0648\u0627\u0646', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML209'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0646\u064a \u0639\u0646\u0648\u0627\u0646', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML210'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0644\u062b \u0639\u0646\u0648\u0627\u0646', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML211'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0627\u0648\u0644 \u0639\u0646\u0648\u0627\u0646 \u0641\u0631\u0639\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML212'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0646\u064a \u0639\u0646\u0648\u0627\u0646 \u0641\u0631\u0639\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML213'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0644\u062b \u0639\u0646\u0648\u0627\u0646 \u0641\u0631\u0639\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML214'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0627\u0648\u0644 \u0639\u0646\u0648\u0627\u0646 \u062b\u0627\u0646\u0648\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML215'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0646\u064a \u0639\u0646\u0648\u0627\u0646 \u062b\u0627\u0646\u0648\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML216'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0644\u062b \u0639\u0646\u0648\u0627\u0646 \u062b\u0627\u0646\u0648\u064a', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML217'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u0627\u0648\u0644 \u0627\u0642\u062a\u0628\u0627\u0633', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML218'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0646\u064a \u0627\u0642\u062a\u0628\u0627\u0633', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML219'}, {'title': '\u0627\u0639\u0644\u0627\u0646 \u0628\u0639\u062f \u062b\u0627\u0644\u062b \u0627\u0642\u062a\u0628\u0627\u0633', 'type': 'HTML', 'sectionId': 'PostAds', 'id': 'HTML220'}, {'title': '\u0645\u064a\u0632\u0629 \u062a\u062d\u0648\u064a\u0644 \u0627\u0644\u0631\u0648\u0627\u0628\u0637 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629', 'type': 'LinkList', 'sectionId': 'AddOns', 'id': 'LinkList500'}, {'title': '\u0645\u064a\u0632\u0629 \u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0646\u0642\u0644', 'type': 'HTML', 'sectionId': 'AddOns', 'id': 'HTML1'}, {'title': '\u0645\u064a\u0632\u0629 \u0642\u062f \u064a\u0639\u062c\u0628\u0643 \u0627\u064a\u0636\u0627', 'type': 'HTML', 'sectionId': 'AddOns', 'id': 'HTML2'}, {'title': '\u0627\u0644\u0623\u0643\u062b\u0631 \u0645\u0634\u0627\u0647\u062f\u0629', 'type': 'PopularPosts', 'sectionId': 'sidepar', 'id': 'PopularPosts1', 'posts': [{'title': '\u0643\u064a\u0641 \u0623\u0639\u0648\u062f \u0644\u0640 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0639\u062f \u0627\u0646\u0642\u0637\u0627\u0639 \u0637\u0648\u064a\u0644 \u061f', 'id': 2085657763598546787}, {'title': '\u0645\u0627 \u0647\u0648 \u0628\u0644\u0627\u0643 \u0633\u0628\u0627\u064a\u062f\u0631 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u061f', 'id': 5875076545413066023}, {'title': '\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0651\u0629 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0646\u0628\u0627\u062a\u064a \u0644\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062a\u062e\u0633\u064a\u0633!', 'id': 7643997836570767762}, {'title': '\u0634\u064a\u0643\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 ( protein shaker )', 'id': 5436740565895718485}, {'title': '\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0644\u0627 \u062a\u0639\u0631\u0641\u0647\u0627 \u0639\u0646 \u0627\u0644\u0642\u0647\u0648\u0629.. \u0625\u0643\u062a\u0634\u0641\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0639\u0627\u0644\u0645\u064a \u0644\u0644\u0642\u0647\u0648\u0629', 'id': 3299579470206428207}]}, {'title': '\u0645\u0634\u0627\u0631\u0643\u0629 \u0645\u0645\u064a\u0632\u0629', 'type': 'FeaturedPost', 'sectionId': 'sidepar', 'id': 'FeaturedPost1', 'postId': '8171253620897303689'}, {'title': '', 'type': 'HTML', 'sectionId': 'sidepar', 'id': 'HTML3'}]}]); _WidgetManager._RegisterWidget('_PageListView', new _WidgetInfo('PageList1', 'pages', document.getElementById('PageList1'), {'title': '\u0627\u0644\u0635\u0641\u062d\u0627\u062a', 'links': [{'isCurrentPage': false, 'href': '/', 'title': '\u0627\u0644\u0635\u0641\u062d\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629'}, {'isCurrentPage': false, 'href': 'https://freetmareen.blogspot.com/p/blog-page.html', 'id': '4685606736683526295', 'title': '\u0634\u0631\u0648\u0637 \u0648\u0623\u062d\u0643\u0627\u0645 '}, {'isCurrentPage': false, 'href': 'https://freetmareen.blogspot.com/p/blog-page_21.html', 'id': '1406349268678621815', 'title': '\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062e\u0635\u0648\u0635\u064a\u0629'}, {'isCurrentPage': false, 'href': 'https://freetmareen.blogspot.com/p/body-font-family-arial-sans-serif-line.html', 'id': '5216843859386016398', 'title': '\u062a\u0648\u0627\u0635\u0644 \u0645\u0639\u0646\u0627'}], 'mobile': false, 'showPlaceholder': true, 'hasCurrentPage': false}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList3', 'top-social-L', document.getElementById('LinkList3'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HeaderView', new _WidgetInfo('Header1', 'logo', document.getElementById('Header1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList22', 'menu', document.getElementById('LinkList22'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML100', 'Topa3lan-sc', document.getElementById('HTML100'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML101', 'Topa3lan-sc2', document.getElementById('HTML101'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label200', 'shreeta5bar', document.getElementById('Label200'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label1', 'TopPost-sc', document.getElementById('Label1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label5', 'Postcs2', document.getElementById('Label5'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LabelView', new _WidgetInfo('Label4', 'Postcs3', document.getElementById('Label4'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_BlogView', new _WidgetInfo('Blog1', 'Tempnec', document.getElementById('Blog1'), {'cmtInteractionsEnabled': false, 'lightboxEnabled': true, 'lightboxModuleUrl': 'https://www.blogger.com/static/v1/jsbin/4164909036-lbx__ar.js', 'lightboxCssUrl': 'https://www.blogger.com/static/v1/v-css/123180807-lightbox_bundle_rtl.css'}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML201', 'PostAds', document.getElementById('HTML201'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML202', 'PostAds', document.getElementById('HTML202'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML203', 'PostAds', document.getElementById('HTML203'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML204', 'PostAds', document.getElementById('HTML204'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML221', 'PostAds', document.getElementById('HTML221'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML205', 'PostAds', document.getElementById('HTML205'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML206', 'PostAds', document.getElementById('HTML206'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML207', 'PostAds', document.getElementById('HTML207'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML208', 'PostAds', document.getElementById('HTML208'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML209', 'PostAds', document.getElementById('HTML209'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML210', 'PostAds', document.getElementById('HTML210'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML211', 'PostAds', document.getElementById('HTML211'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML212', 'PostAds', document.getElementById('HTML212'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML213', 'PostAds', document.getElementById('HTML213'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML214', 'PostAds', document.getElementById('HTML214'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML215', 'PostAds', document.getElementById('HTML215'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML216', 'PostAds', document.getElementById('HTML216'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML217', 'PostAds', document.getElementById('HTML217'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML218', 'PostAds', document.getElementById('HTML218'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML219', 'PostAds', document.getElementById('HTML219'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML220', 'PostAds', document.getElementById('HTML220'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_LinkListView', new _WidgetInfo('LinkList500', 'AddOns', document.getElementById('LinkList500'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML1', 'AddOns', document.getElementById('HTML1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML2', 'AddOns', document.getElementById('HTML2'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_PopularPostsView', new _WidgetInfo('PopularPosts1', 'sidepar', document.getElementById('PopularPosts1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_FeaturedPostView', new _WidgetInfo('FeaturedPost1', 'sidepar', document.getElementById('FeaturedPost1'), {}, 'displayModeFull')); _WidgetManager._RegisterWidget('_HTMLView', new _WidgetInfo('HTML3', 'sidepar', document.getElementById('HTML3'), {}, 'displayModeFull'));