{"id":371,"date":"2025-11-29T23:19:25","date_gmt":"2025-11-29T23:19:25","guid":{"rendered":"https:\/\/oha-oman.org\/?page_id=371"},"modified":"2025-12-03T07:57:41","modified_gmt":"2025-12-03T07:57:41","slug":"%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8%d8%a9","status":"publish","type":"page","link":"https:\/\/oha-oman.org\/en\/%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d9%86%d8%a7%d8%b3%d8%a8%d8%a9\/","title":{"rendered":"Appropriate exercises"},"content":{"rendered":"<div data-elementor-type=\"wp-page\" data-elementor-id=\"371\" class=\"elementor elementor-371\">\n\t\t\t\t<div class=\"elementor-element elementor-element-494f216 e-flex e-con-boxed e-con e-parent\" data-id=\"494f216\" data-element_type=\"container\" data-e-type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-69ab4e4 elementor-widget elementor-widget-text-editor\" data-id=\"69ab4e4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<section id=\"heart-exercises\" dir=\"rtl\"\nstyle=\"font-family:'Cairo',sans-serif; padding:60px 20px; max-width:1200px; margin:auto;\">\n\n  <h2 style=\"color:#c3002f; font-size:32px; text-align:center; margin-bottom:20px;\">\n    \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\n  <\/h2>\n\n  <p style=\"text-align:center; max-width:900px; margin:0 auto 50px auto; line-height:1.9; color:#444;\">\n    \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \n    \u0648\u062a\u0642\u0644\u064a\u0644 \u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062e\u0637\u0648\u0631\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0636\u063a\u0637 \u0627\u0644\u062f\u0645.  \n    \u0625\u0644\u064a\u0643 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0646\u0635\u062d \u0628\u0647\u0627 \u0623\u062e\u0635\u0627\u0626\u064a\u0648 \u0627\u0644\u0642\u0644\u0628 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0642\u0644\u0628\u0643.\n  <\/p>\n\n  <!-- \u0627\u0644\u0628\u0637\u0627\u0642\u0627\u062a -->\n  <div class=\"exercise-grid\">\n\n    <!-- 1 -->\n    <div class=\"exercise-card fade-in\">\n      <h3>\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/h3>\n      <p>\u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u061b 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u062a\u0639\u0632\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0644\u0628\u064a.<\/p>\n    <\/div>\n\n    <!-- 2 -->\n    <div class=\"exercise-card fade-in\">\n      <h3>\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/h3>\n      <p>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644\u060c \u0648\u064a\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u062a\u0647 2\u20133 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/p>\n    <\/div>\n\n    <!-- 3 -->\n    <div class=\"exercise-card fade-in\">\n      <h3>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/h3>\n      <p>\u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0644\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0629 \u0627\u0644\u0642\u0644\u0628 \u062f\u0648\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0645\u0646\u0627\u0633\u0628 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0639\u0645\u0627\u0631.<\/p>\n    <\/div>\n\n    <!-- 4 -->\n    <div class=\"exercise-card fade-in\">\n      <h3>\u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/h3>\n      <p>\u062a\u0642\u0648\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0648\u0627\u0644\u0642\u0644\u0628\u064a \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0648\u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u0631\u0636\u0649 \u0627\u0644\u0642\u0644\u0628.<\/p>\n    <\/div>\n\n    <!-- 5 -->\n    <div class=\"exercise-card fade-in\">\n      <h3>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h3>\n      <p>\u062a\u062d\u0633\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629.<\/p>\n    <\/div>\n\n    <!-- 6 -->\n    <div class=\"exercise-card fade-in\">\n      <h3>\u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<\/h3>\n      <p>\u062a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u0644\u0628.<\/p>\n    <\/div>\n\n  <\/div>\n\n<\/section>\n\n<style>\n\n  \/* \u0627\u0644\u0634\u0628\u0643\u0629 *\/\n  .exercise-grid {\n    display: grid;\n    grid-template-columns: repeat(auto-fit, minmax(280px,1fr));\n    gap: 25px;\n  }\n\n  \/* \u0627\u0644\u0628\u0637\u0627\u0642\u0627\u062a *\/\n  .exercise-card {\n    background: #fff;\n    border: 2px solid #c3002f;\n    border-radius: 18px;\n    padding: 25px;\n    text-align: center;\n    box-shadow: 0 6px 15px rgba(195,0,47,0.12);\n    transition: 0.4s ease-in-out;\n    transform: translateY(20px);\n    opacity: 0;\n    line-height: 1.8;\n  }\n\n  .exercise-card h3 {\n    color: #c3002f;\n    font-size: 20px;\n    margin-bottom: 10px;\n  }\n\n  \/* \u0627\u0644\u0647\u0648\u0641\u0631 *\/\n  .exercise-card:hover {\n    transform: translateY(-10px) scale(1.03);\n    background: #c3002f;\n    color: #fff;\n    border-color: #c3002f;\n    box-shadow: 0 14px 30px rgba(195,0,47,0.25);\n  }\n\n  .exercise-card:hover h3,\n  .exercise-card:hover p {\n    color: #fff;\n  }\n\n  \/* \u0627\u0644\u0623\u0646\u064a\u0645\u064a\u0634\u0646 *\/\n  @keyframes fadeSlide {\n    0% { opacity: 0; transform: translateY(20px); }\n    100% { opacity: 1; transform: translateY(0); }\n  }\n\n  .fade-in {\n    animation: fadeSlide 0.9s ease forwards;\n  }\n\n  .fade-in:nth-child(1) { animation-delay: 0.1s; }\n  .fade-in:nth-child(2) { animation-delay: 0.2s; }\n  .fade-in:nth-child(3) { animation-delay: 0.3s; }\n  .fade-in:nth-child(4) { animation-delay: 0.4s; }\n  .fade-in:nth-child(5) { animation-delay: 0.5s; }\n  .fade-in:nth-child(6) { animation-delay: 0.6s; }\n\n<\/style>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 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\u0642\u0644\u0628\u0643. \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u061b 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u062a\u0639\u0632\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0642\u0644\u0628\u064a. \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-371","page","type-page","status-publish","hentry"],"_hostinger_reach_plugin_has_subscription_block":false,"_hostinger_reach_plugin_is_elementor":false,"_links":{"self":[{"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/pages\/371","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/comments?post=371"}],"version-history":[{"count":0,"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/pages\/371\/revisions"}],"wp:attachment":[{"href":"https:\/\/oha-oman.org\/en\/wp-json\/wp\/v2\/media?parent=371"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}