{"id":158411,"date":"2026-06-26T16:33:37","date_gmt":"2026-06-26T13:33:37","guid":{"rendered":"https:\/\/menhj.com\/videos\/?post_type=watch&#038;p=158411"},"modified":"2026-06-26T16:33:37","modified_gmt":"2026-06-26T13:33:37","slug":"a-quick-and-effective-five-minute-liver-in-the-house-stretches-ahead-of-practice","status":"publish","type":"watch","link":"https:\/\/menhj.com\/videos\/watch\/a-quick-and-effective-five-minute-liver-in-the-house-stretches-ahead-of-practice\/","title":{"rendered":"\u0625\u062d\u0645\u0627\u0621 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646"},"content":{"rendered":"<p>1. \u0625\u062d\u0645\u0627\u0621 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u2014 \u0623\u0641\u0636\u0644 \u062c\u0633\u0645<br \/>\n2. 5 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 \u062a\u0633\u062e\u064a\u0646 \u0644\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0642\u0628\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0628\u062f\u0648\u0646 \u0642\u0641\u0632 WARM UP NO JUMPING \u2014 Doha Dergham \u0636\u062d\u064a \u062f\u0631\u063a\u0627\u0645<br \/>\n3. \u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u2014 \u0639\u0645\u0631 \u0627\u0644\u062c\u0628\u0644\u064a<br \/>\n4. \u0666 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 \u062a\u0633\u062e\u064a\u0646 \u0644\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u0642\u0628\u0644 \u0627\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0645\u0646 \u063a\u064a\u0631 \u0642\u0641\u0632 WARM UP FOR BEGINNERS \u2014 Doha Dergham \u0636\u062d\u064a \u062f\u0631\u063a\u0627\u0645<br \/>\n5. \u0625\u062d\u0645\u0627\u0621 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u2014 \u0623\u0641\u0636\u0644 \u062c\u0633\u0645<br \/>\n6. \u0625\u062d\u0645\u0627\u0621 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u2014 Milar Azraa<br \/>\n7. \u0664 \u062f\u0642\u0627\u0626\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u2014 HerFitBod<br \/>\n8. \u0625\u062d\u0645\u0627\u0621 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u2014 ayoub essaady<br \/>\n9. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u062d\u0645\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u062e\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0631\u0628\u0627\u0636\u0629 Warm Up \u0644\u0645\u0627 \u0628\u062f\u0627 \u064a\u062a\u062b\u0646\u0649 \u2014 Sara PopFit<br \/>\n10. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u062e\u064a\u0646\u0627\u062a \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 5 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u2014 \u0623\u0641\u0636\u0644 \u062c\u0633\u0645<br \/>\n11. 5 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648 \u062a\u0645\u062f\u062f \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u2014 \u0623\u0641\u0636\u0644 \u062c\u0633\u0645<br \/>\n12. \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0644\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0642\u0645 \u0628\u0647\u0627 \u0628\u0639\u062f \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u2014 Oliver Sjostrom<\/p>\n","protected":false},"featured_media":158412,"template":"","meta":[],"categories":[],"tags":[],"class_list":["post-158411","watch","type-watch","status-publish","has-post-thumbnail","hentry"],"_links":{"self":[{"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/watch\/158411","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/watch"}],"about":[{"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/types\/watch"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/media\/158412"}],"wp:attachment":[{"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/media?parent=158411"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/categories?post=158411"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/menhj.com\/videos\/wp-json\/wp\/v2\/tags?post=158411"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}