{"id":8352,"date":"2025-07-31T15:12:54","date_gmt":"2025-07-31T15:12:54","guid":{"rendered":"https:\/\/viragofitness.ae\/%d9%81%d9%86-%d8%a7%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a7%d9%84%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%aa%d9%8a%d8%ac%d9%8a%d8%a7%d8%aa-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%84%d8%a5\/"},"modified":"2025-07-31T15:12:54","modified_gmt":"2025-07-31T15:12:54","slug":"%d9%81%d9%86-%d8%a7%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a7%d9%84%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%aa%d9%8a%d8%ac%d9%8a%d8%a7%d8%aa-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%84%d8%a5","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%81%d9%86-%d8%a7%d9%84%d8%aa%d8%b9%d8%a7%d9%81%d9%8a-%d8%a7%d9%84%d8%a7%d8%b3%d8%aa%d8%b1%d8%a7%d8%aa%d9%8a%d8%ac%d9%8a%d8%a7%d8%aa-%d8%a7%d9%84%d8%a3%d8%b3%d8%a7%d8%b3%d9%8a%d8%a9-%d9%84%d8%a5\/","title":{"rendered":"\u0641\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a: 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data-end=\"863\">\u062e\u0637\u0631 \u062a\u0639\u0631\u0636<\/strong>\u0647\u0646 <strong data-start=\"845\" data-end=\"863\">\u0644\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u0645\u0639\u062f\u0644 <strong data-start=\"873\" data-end=\"890\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> <strong data-start=\"904\" data-end=\"932\">\u0648\u0627\u0644\u0623\u062f\u0627\u0621<\/strong> \u0627\u0644\u0639\u0627\u0645 <strong data-start=\"904\" data-end=\"932\">\u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>. \u062a\u0644\u0639\u0628 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0648\u062a\u0631\u0627\u062e\u064a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0628\u0646\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062f\u0648\u0627\u0631\u0627\u064b \u0641\u064a \u0643\u064a\u0641\u064a\u0629 \u062a\u0639\u0631\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"1038\" data-end=\"1056\">\u0644\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> <strong data-start=\"1058\" data-end=\"1075\">\u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a<\/strong> <strong data-start=\"1081\" data-end=\"1109\">\u0648\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629<\/strong>. <\/p>\n<p data-start=\"1112\" data-end=\"1376\">\u064a\u064f\u0632\u0648\u062f \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0645\u062f\u0639\u0648\u0645\u0629 \u0639\u0644\u0645\u064a\u0627\u064b \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0646\u0641\u064a\u0630 <strong data-start=\"1185\" data-end=\"1206\">\u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> <strong data-start=\"1208\" data-end=\"1231\">\u0648\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> <strong data-start=\"1233\" data-end=\"1250\">\u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> <strong data-start=\"1266\" data-end=\"1286\">\u0648\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>\u0627\u0644\u0641\u0639\u0627\u0644\u0629 <strong data-start=\"1266\" data-end=\"1286\">&#8211; \u0645\u0639<\/strong>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0644\u064a\u0645 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0648\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"1353\" data-end=\"1375\">\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>.<\/p>\n<h2 data-start=\"1383\" data-end=\"1434\">\u0641\u0647\u0645 \u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0625\u0646\u0627\u062b<\/h2>\n<h3 data-start=\"1436\" data-end=\"1479\">\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0625\u0635\u0644\u0627\u062d<\/h3>\n<p data-start=\"1481\" data-end=\"1754\">\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0623\u0646\u0633\u062c\u0629 <strong data-start=\"1481\" data-end=\"1500\">\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629<\/strong> \u0644\u0644\u062a\u0643\u064a\u0641 \u0648\u0627\u0644\u0646\u0645\u0648 \u0648\u0627\u0644\u062a\u062c\u062f\u062f. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u060c \u062a\u062d\u062f\u062b \u062a\u0645\u0632\u0642\u0627\u062a \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 <strong data-start=\"1625\" data-end=\"1643\">\u0639\u0645\u0644\u064a\u0629 \u0625\u0635\u0644\u0627\u062d<\/strong> \u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0648\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062a\u0627\u0644\u0641\u0629 <strong data-start=\"1698\" data-end=\"1726\">\u0648\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong> \u0644\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0623\u0644\u064a\u0627\u0641 \u0623\u0642\u0648\u0649.  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data-end=\"2155\">\u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0627\u0644\u0641\u0639\u0644\u064a\u0629 <strong data-start=\"2138\" data-end=\"2155\">\u0644\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0647\u0648 \u0623\u0645\u0631 \u0623\u0633\u0627\u0633\u064a:<\/p>\n<ul>\n<li data-start=\"2167\" data-end=\"2230\">\u062a\u064f\u0639\u062f <strong data-start=\"2167\" data-end=\"2175\">\u0645\u062a\u0644\u0627\u0632\u0645\u0629 DOMS<\/strong> \u0637\u0628\u064a\u0639\u064a\u0629\u060c \u0648\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u062a\u0635\u0644 \u0625\u0644\u0649 \u0630\u0631\u0648\u062a\u0647\u0627 \u0628\u0639\u062f 24-72 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/li>\n<li data-start=\"2233\" data-end=\"2352\">\u064a\u0646\u0637\u0648\u064a <strong data-start=\"2233\" data-end=\"2250\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/strong> \u0623\u0648 <strong data-start=\"2254\" data-end=\"2262\">\u0627\u0644\u062a\u0645\u0632\u0642<\/strong> <strong data-start=\"2233\" data-end=\"2250\">\u0627\u0644\u0639\u0636\u0644\u064a<\/strong> \u0639\u0644\u0649 \u0623\u0644\u0645 \u062d\u0627\u062f \u0648\u062a\u0648\u0631\u0645 \u0648\u0645\u062d\u062f\u0648\u062f\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a <strong data-start=\"2322\" data-end=\"2341\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>.<\/li>\n<\/ul>\n<h2 data-start=\"2359\" data-end=\"2406\">\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0627\u0644\u0625\u0646\u0627\u062b<\/h2>\n<p data-start=\"2408\" data-end=\"2514\">\u062a\u064f\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0623\u0646 \u0628\u0639\u0636 <strong data-start=\"2447\" data-end=\"2463\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> \u0623\u0643\u062b\u0631 <strong data-start=\"2473\" data-end=\"2502\">\u0634\u064a\u0648\u0639\u0627\u064b \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0627\u0644\u0625<\/strong>\u0646\u0627\u062b\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/p>\n<ul>\n<li data-start=\"2518\" data-end=\"2563\"><strong data-start=\"2518\" data-end=\"2563\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0637 \u0627\u0644\u0635\u0644\u064a\u0628\u064a \u0627\u0644\u0623\u0645\u0627\u0645\u064a (ACL)<\/strong><\/li>\n<li data-start=\"2566\" data-end=\"2598\"><strong data-start=\"2566\" data-end=\"2598\">\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0631\u0636\u0641\u064a \u0627\u0644\u0641\u062e\u0630\u064a \u0627\u0644\u0631\u0636\u0641\u064a<\/strong><\/li>\n<li data-start=\"2601\" data-end=\"2621\"><strong data-start=\"2601\" data-end=\"2621\">\u0643\u0633\u0648\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/strong><\/li>\n<li data-start=\"2624\" data-end=\"2663\"><strong data-start=\"2624\" data-end=\"2663\">\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/strong><\/li>\n<\/ul>\n<h3 data-start=\"2665\" data-end=\"2718\">\u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0641\u064a \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0646\u062b\u0648\u064a\u0629<\/h3>\n<p data-start=\"2720\" data-end=\"2954\">\u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0625\u0633\u062a\u0631\u0648\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0636\u0631\u0631 \u0648\u0644\u0643\u0646\u0647 \u0642\u062f \u064a\u0636\u0639\u0641 \u0625\u0634\u0627\u0631\u0627\u062a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0643\u0645\u0627 \u064a\u0624\u062b\u0631 \u062a\u0642\u0644\u0628 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646 \u062e\u0644\u0627\u0644 <strong data-start=\"2829\" data-end=\"2848\">\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/strong> \u0639\u0644\u0649 <strong data-start=\"2861\" data-end=\"2880\">\u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0627\u0644\u062a\u0639\u0628 \u0648\u0627\u0644\u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u0639\u0636\u0644\u064a &#8211; \u0645\u0645\u0627 \u0642\u062f \u064a\u0632\u064a\u062f \u0645\u0646 <strong data-start=\"2935\" data-end=\"2953\">\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>. <\/p>\n<h2 data-start=\"2961\" data-end=\"3005\">\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a<\/h2>\n<h3 data-start=\"3007\" data-end=\"3051\">\u062a\u0635\u0646\u064a\u0641 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645<\/h3>\n<p data-start=\"3053\" data-end=\"3093\">\u062a\u0635\u0646\u0641 <strong data-start=\"3053\" data-end=\"3072\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0625\u0644\u0649:<\/p>\n<ul>\n<li data-start=\"3097\" data-end=\"3147\"><strong data-start=\"3097\" data-end=\"3108\">\u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0623\u0648\u0644\u0649<\/strong>: \u0625\u062c\u0647\u0627\u062f \u062e\u0641\u064a\u0641\u060c \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062d\u062f \u0627\u0644\u0623\u062f\u0646\u0649 \u0645\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629<\/li>\n<li data-start=\"3150\" data-end=\"3200\"><strong data-start=\"3150\" data-end=\"3162\">\u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629<\/strong>: \u062a\u0645\u0632\u0642 \u062c\u0632\u0626\u064a \u0648\u0623\u0644\u0645\/\u062a\u0648\u0631\u0645 \u0645\u062a\u0648\u0633\u0637<\/li>\n<li data-start=\"3203\" data-end=\"3259\"><strong data-start=\"3203\" data-end=\"3216\">\u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629<\/strong>: \u062a\u0645\u0632\u0642 \u0643\u0627\u0645\u0644 \u0648\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0648\u0639\u062f\u0645 \u062d\u0631\u0643\u0629 \u0645\u0646 <strong data-start=\"3203\" data-end=\"3216\">\u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629<\/strong>: \u062a\u0645\u0632\u0642 \u0643\u0627\u0645\u0644 \u0648\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0648\u0639\u062f\u0645 \u062d\u0631\u0643\u0629<\/li>\n<\/ul>\n<p data-start=\"3261\" data-end=\"3396\"><strong data-start=\"3333\" data-end=\"3353\">\u0625\u0646<\/strong><strong data-start=\"3261\" data-end=\"3281\">\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 &#8211; \u0648\u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u0627\u064b \u0645\u0627 \u062a\u0643\u0648\u0646<\/strong>\u0646\u0627\u062c\u0645\u0629 \u0639\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u062f\u0648\u0646 <strong data-start=\"3333\" data-end=\"3353\">\u0641\u062a\u0631\u0627\u062a \u062a\u0639\u0627\u0641\u064a<\/strong>\u0643\u0627\u0641\u064a\u0629 <strong data-start=\"3333\" data-end=\"3353\">&#8211;<\/strong>\u0634\u0627\u0626\u0639\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<h2 data-start=\"3403\" data-end=\"3460\">\u062f\u0648\u0631 \u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h2>\n<h3 data-start=\"3462\" data-end=\"3507\">\u0645\u062a\u0649 \u062a\u0637\u0644\u0628 \u0627\u0644\u062a\u062f\u062e\u0644 \u0641\u064a \u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/h3>\n<p data-start=\"3509\" data-end=\"3666\">\u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0644\u0645 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 72 \u0633\u0627\u0639\u0629\u060c \u0623\u0648 \u0643\u0627\u0646 \u064a\u062d\u062f \u0645\u0646 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0623\u0648 \u064a\u062a\u0641\u0627\u0642\u0645 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0623\u062e\u0635\u0627\u0626\u064a <strong data-start=\"3616\" data-end=\"3635\">\u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong>. \u064a\u0645\u0643\u0646\u0647\u0645 \u062a\u0642\u064a\u064a\u0645 \u0645\u0627 \u064a\u0644\u064a: <\/p>\n<ul>\n<li data-start=\"3670\" data-end=\"3685\"><strong data-start=\"3670\" data-end=\"3685\">\u0645\u0648\u0642\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong><\/li>\n<li data-start=\"3688\" data-end=\"3706\">\u062a\u0648\u0642\u0639\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/li>\n<li data-start=\"3709\" data-end=\"3738\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a <strong data-start=\"3709\" data-end=\"3727\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0644\u0639\u0628<\/strong> <\/li>\n<li data-start=\"3741\" data-end=\"3765\">\u0627\u0644\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u0623\u0647\u064a\u0644\u064a\u0629<\/li>\n<\/ul>\n<h3 data-start=\"3767\" data-end=\"3808\">\u0627\u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u062e\u0644\u0627\u0644 \u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h3>\n<ul>\n<li data-start=\"3812\" data-end=\"3837\">\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631<\/li>\n<li data-start=\"3840\" data-end=\"3860\"><strong data-start=\"3847\" data-end=\"3858\">\u0636\u0645\u0648\u0631<\/strong> \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"3863\" data-end=\"3888\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li data-start=\"3891\" data-end=\"3922\"><strong data-start=\"3901\" data-end=\"3920\">\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u062c\u0629<\/strong> \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629<\/li>\n<\/ul>\n<h2 data-start=\"3929\" data-end=\"3991\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/h2>\n<h3 data-start=\"3993\" data-end=\"4043\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/h3>\n<p data-start=\"4045\" data-end=\"4250\">\u062a\u0644\u0639\u0628 <strong data-start=\"4045\" data-end=\"4068\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u062f\u0648\u0631\u064b\u0627 \u0645\u062d\u0648\u0631\u064a\u064b\u0627 \u0641\u064a \u0628\u0646\u0627\u0621 <strong data-start=\"4102\" data-end=\"4121\">\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u062a\u0639\u0632\u064a\u0632 \u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 &#8211; \u0648\u0647\u0645\u0627 \u0639\u0646\u0635\u0631\u0627\u0646 \u0623\u0633\u0627\u0633\u064a\u0627\u0646 <strong data-start=\"4177\" data-end=\"4198\">\u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong>. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 <strong data-start=\"4204\" data-end=\"4223\">\u0644\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a\u060c<\/strong> \u0641\u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u064a\u0636\u0627\u064b: <\/p>\n<ul>\n<li data-start=\"4254\" data-end=\"4291\">\u064a\u0639\u0632\u0632 <strong data-start=\"4263\" data-end=\"4291\">\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong><\/li>\n<li data-start=\"4294\" data-end=\"4317\">\u064a\u0642\u0644\u0644 \u0645\u0646 <strong data-start=\"4302\" data-end=\"4317\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong><\/li>\n<li data-start=\"4320\" data-end=\"4353\">\u064a\u0628\u0646\u064a \u0627\u0644\u062a\u0646\u0627\u0633\u0642 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a<\/li>\n<li data-start=\"4356\" data-end=\"4393\">\u064a\u062d\u0633\u0646 <strong data-start=\"4365\" data-end=\"4393\">\u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong><\/li>\n<\/ul>\n<p data-start=\"4395\" data-end=\"4493\">\u0627\u062f\u0645\u062c \u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0645\u0631\u0643\u0628 (\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0648\u0627\u0644\u0631\u0641\u0639 \u0627\u0644\u0645\u0645\u064a\u062a) \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<h2 data-start=\"4500\" data-end=\"4551\">\u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/h2>\n<h3 data-start=\"4553\" data-end=\"4596\">\u0639\u0644\u0645 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/h3>\n<p data-start=\"4598\" data-end=\"4741\">\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u062a\u0639\u0645\u0644 <strong data-start=\"4618\" data-end=\"4633\">\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629<\/strong> \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0639\u0644\u0649 \u062a\u062d\u0641\u064a\u0632 <strong data-start=\"4665\" data-end=\"4693\">\u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<\/strong> \u0648\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u062a\u0627\u0644\u0641\u0629. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c: <\/p>\n<ul>\n<li data-start=\"4745\" data-end=\"4798\">\u062a\u0646\u0627\u0648\u0644 20-30 \u062c\u0645 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/li>\n<li data-start=\"4801\" data-end=\"4849\">\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 (\u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0648\u0627\u0644\u0628\u064a\u0636 \u0648\u0627\u0644\u0635\u0648\u064a\u0627)<\/li>\n<li data-start=\"4852\" data-end=\"4905\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0628\u0634\u0643\u0644 \u062b\u0627\u0628\u062a \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/li>\n<\/ul>\n<h3 data-start=\"4907\" data-end=\"4935\">\u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627:<\/h3>\n<ul>\n<li data-start=\"4938\" data-end=\"4999\"><strong data-start=\"4938\" data-end=\"4962\">\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0645\u0648\u0646\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646<\/strong>: \u064a\u062f\u0639\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"5002\" data-end=\"5049\"><strong data-start=\"5002\" data-end=\"5025\">\u0623\u062d\u0645\u0627\u0636 \u0623\u0648\u0645\u064a\u063a\u0627 3 \u0627\u0644\u062f\u0647\u0646\u064a\u0629<\/strong>: \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/li>\n<li data-start=\"5052\" data-end=\"5104\"><strong data-start=\"5052\" data-end=\"5065\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062f<\/strong>: \u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 <strong data-start=\"5085\" data-end=\"5097\">\u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629<\/strong> <\/li>\n<\/ul>\n<h2 data-start=\"5111\" data-end=\"5163\">\u0641\u062a\u0631\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0635\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<h3 data-start=\"5165\" data-end=\"5220\">\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a: \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0648\u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0648\u0644\u0641 \u0627\u0644\u0631\u063a\u0648\u0629 \u0648\u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u0628\u0631\u0648\u062f\u0629<\/h3>\n<p data-start=\"5222\" data-end=\"5287\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u064a\u0633 \u0633\u0644\u0628\u064a\u0627\u064b &#8211; \u0628\u0644 \u0627\u0633\u062a\u0628\u0627\u0642\u064a\u0627\u064b. \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0645\u0627 \u064a\u0644\u064a: <\/p>\n<ul>\n<li data-start=\"5291\" data-end=\"5349\"><strong data-start=\"5291\" data-end=\"5307\">\u062f\u062d\u0631\u062c\u0629 \u0627\u0644\u0631\u063a\u0648\u0629<\/strong>: \u064a\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u0641\u0643\u0643 \u0627\u0644\u0627\u0644\u062a\u0635\u0627\u0642\u0627\u062a<\/li>\n<li data-start=\"5352\" data-end=\"5413\"><strong data-start=\"5352\" data-end=\"5371\">\u0627\u0644\u0639\u0644\u0627\u062c \u0628\u0627\u0644\u062a\u062f\u0644\u064a\u0643<\/strong>: \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0623\u0644\u0645\u060c \u0648\u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/li>\n<li data-start=\"5416\" data-end=\"5490\"><strong data-start=\"5416\" data-end=\"5432\">\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0628\u0627\u0631\u062f<\/strong>: \u064a\u062f\u064a\u0631 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u062d\u0627\u062f \u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629<\/li>\n<\/ul>\n<h3 data-start=\"5492\" data-end=\"5512\">\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629:<\/h3>\n<div class=\"_tableContainer_16hzy_1\">\n<div class=\"_tableWrapper_16hzy_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"5514\" data-end=\"5771\">\n<thead data-start=\"5514\" data-end=\"5564\">\n<tr data-start=\"5514\" data-end=\"5564\">\n<th data-start=\"5514\" data-end=\"5531\" data-col-size=\"sm\">\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0646\u0634\u0627\u0637<\/th>\n<th data-start=\"5531\" data-end=\"5564\" data-col-size=\"sm\">\u062a\u0648\u0635\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0631\u062f\u0627\u062f<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"5616\" data-end=\"5771\">\n<tr data-start=\"5616\" data-end=\"5667\">\n<td data-start=\"5616\" data-end=\"5633\" data-col-size=\"sm\">\u0645\u0628\u062a\u062f\u0626<\/td>\n<td data-col-size=\"sm\" data-start=\"5633\" data-end=\"5667\">48-72 \u0633\u0627\u0639\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0648\u0623\u062e\u0631\u0649<\/td>\n<\/tr>\n<tr data-start=\"5668\" data-end=\"5719\">\n<td data-start=\"5668\" data-end=\"5685\" data-col-size=\"sm\">\u0627\u0644\u0641\u062a\u0631\u0629 \u0627\u0644\u0648\u0633\u064a\u0637\u0629<\/td>\n<td data-col-size=\"sm\" data-start=\"5685\" data-end=\"5719\">24-48 \u0633\u0627\u0639\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a<\/td>\n<\/tr>\n<tr data-start=\"5720\" data-end=\"5771\">\n<td data-start=\"5720\" data-end=\"5737\" data-col-size=\"sm\">\u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629<\/td>\n<td data-col-size=\"sm\" data-start=\"5737\" data-end=\"5771\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637 + \u0623\u064a\u0627\u0645 \u0627\u0644\u0631\u0627\u062d\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\">\n<div class=\"absolute end-0 flex items-end\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h2 data-start=\"5778\" data-end=\"5828\">\u062b\u0627\u0644\u0648\u062b \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a: \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647<\/h2>\n<p data-start=\"5830\" data-end=\"5868\">\u064a\u062a\u0636\u0645\u0646 <strong data-start=\"5834\" data-end=\"5858\">\u062b\u0627\u0644\u0648\u062b \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a<\/strong>:<\/p>\n<ol>\n<li data-start=\"5873\" data-end=\"5932\"><strong data-start=\"5873\" data-end=\"5894\">\u0646\u0642\u0635 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong> (\u0645\u0639 \u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u0623\u0643\u0644 \u0623\u0648 \u0628\u062f\u0648\u0646\u0647)<\/li>\n<li data-start=\"5936\" data-end=\"5963\"><strong data-start=\"5936\" data-end=\"5961\">\u0636\u0639\u0641 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/strong><\/li>\n<li data-start=\"5967\" data-end=\"5995\"><strong data-start=\"5967\" data-end=\"5995\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0639\u0638\u0627\u0645<\/strong><\/li>\n<\/ol>\n<p data-start=\"5997\" data-end=\"6122\">\u062a\u0632\u064a\u062f \u0647\u0630\u0647 \u0627\u0644\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 <strong data-start=\"6034\" data-end=\"6054\">\u0628\u0627\u0644\u0643\u0633\u0648\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u064a\u0629<\/strong> <strong data-start=\"6056\" data-end=\"6073\">\u0648\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> <strong data-start=\"6079\" data-end=\"6100\">\u0648\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u0631\u0628\u0637\u0629<\/strong>. \u062a\u0634\u0645\u0644 \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0627 \u064a\u0644\u064a: <\/p>\n<ul>\n<li data-start=\"6126\" data-end=\"6152\">\u0645\u0631\u0627\u0642\u0628\u0629 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629<\/li>\n<li data-start=\"6155\" data-end=\"6183\">\u062a\u062a\u0628\u0639 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645<\/li>\n<li data-start=\"6186\" data-end=\"6229\">\u0641\u062d\u0635 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u0644\u062e\u0637\u0631<\/li>\n<\/ul>\n<h2 data-start=\"6236\" data-end=\"6282\">\u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621<\/h2>\n<ul>\n<li data-start=\"6286\" data-end=\"6323\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0634\u0643\u0644 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<li data-start=\"6326\" data-end=\"6364\">\u062a\u0642\u0648\u064a\u0629 <strong data-start=\"6337\" data-end=\"6362\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/strong><\/li>\n<li data-start=\"6367\" data-end=\"6408\">\u0627\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"6371\" data-end=\"6389\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0628\u0627\u062f\u0644\u064a<\/strong> \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/li>\n<li data-start=\"6411\" data-end=\"6441\">\u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u0646\u0648\u0645 (7-9 \u0633\u0627\u0639\u0627\u062a)<\/li>\n<li data-start=\"6444\" data-end=\"6459\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629 \u062c\u0633\u0645\u0643<\/li>\n<li data-start=\"6462\" data-end=\"6508\">\u0644\u0627 \u062a\u062a\u062c\u0627\u0647\u0644 <strong data-start=\"6475\" data-end=\"6494\">\u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0623\u0648 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0628\u0633\u064a\u0637<\/li>\n<\/ul>\n<h2 data-start=\"6515\" data-end=\"6561\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a: \u0645\u0646 \u0627\u0644\u062a\u0644\u0641 \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0643\u0627\u0645\u0644<\/h2>\n<h3 data-start=\"6563\" data-end=\"6599\">\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/h3>\n<p data-start=\"6601\" data-end=\"6649\">\u064a\u0646\u0637\u0648\u064a \u0634\u0641\u0627\u0621 <strong data-start=\"6611\" data-end=\"6626\">\u062a\u0645\u0632\u0642 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0639\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062d\u0644:<\/p>\n<ol>\n<li data-start=\"6654\" data-end=\"6703\"><strong data-start=\"6654\" data-end=\"6670\">\u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628<\/strong>: \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u062a\u0632\u064a\u0644 \u0627\u0644\u0636\u0631\u0631<\/li>\n<li data-start=\"6707\" data-end=\"6757\"><strong data-start=\"6707\" data-end=\"6723\">\u0627\u0644\u062a\u062c\u062f\u064a\u062f<\/strong>: \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0633\u0627\u062a\u0644\u064a\u0629 \u062a\u0639\u064a\u062f \u0628\u0646\u0627\u0621 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/li>\n<li data-start=\"6761\" data-end=\"6814\"><strong data-start=\"6761\" data-end=\"6775\">\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0634\u0643\u064a\u0644<\/strong>: \u0639\u0648\u062f\u0629 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0625\u0644\u0649 \u0642\u0648\u062a\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/li>\n<\/ol>\n<p data-start=\"6816\" data-end=\"6839\">\u0639\u0632\u0632 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/p>\n<ul>\n<li data-start=\"6843\" data-end=\"6873\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0643\u0627\u0641\u064a<\/li>\n<li data-start=\"6876\" data-end=\"6912\"><strong data-start=\"6887\" data-end=\"6910\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> \u0627\u0644\u0645\u0636\u0628\u0648\u0637\u0629<\/li>\n<li data-start=\"6915\" data-end=\"6944\">\u0627\u0644\u0625\u0634\u0631\u0627\u0641 \u0639\u0644\u0649 <strong data-start=\"6915\" data-end=\"6934\">\u0627\u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong> <\/li>\n<\/ul>\n<h2 data-start=\"6951\" data-end=\"7002\">\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629: \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0623\u0645\u0627\u0646<\/h2>\n<p data-start=\"7004\" data-end=\"7046\">\u0625\u0644\u064a\u0643 <strong data-start=\"7013\" data-end=\"7045\">\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>:<\/p>\n<div class=\"_tableContainer_16hzy_1\">\n<div class=\"_tableWrapper_16hzy_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"7048\" data-end=\"7405\">\n<thead data-start=\"7048\" data-end=\"7106\">\n<tr data-start=\"7048\" data-end=\"7106\">\n<th data-start=\"7048\" data-end=\"7069\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629<\/th>\n<th data-start=\"7069\" data-end=\"7106\" data-col-size=\"sm\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0631\u0626\u064a\u0633\u064a<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"7166\" data-end=\"7405\">\n<tr data-start=\"7166\" data-end=\"7225\">\n<td data-start=\"7166\" data-end=\"7187\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 1 &#8211; \u0627\u0644\u0631\u0627\u062d\u0629<\/td>\n<td data-col-size=\"sm\" data-start=\"7187\" data-end=\"7225\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u0631\u0645 \u0648\u062d\u0645\u0627\u064a\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/td>\n<\/tr>\n<tr data-start=\"7226\" data-end=\"7285\">\n<td data-start=\"7226\" data-end=\"7247\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 2 &#8211; \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644<\/td>\n<td data-col-size=\"sm\" data-start=\"7247\" data-end=\"7285\"><strong data-start=\"7257\" data-end=\"7278\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a<\/td>\n<\/tr>\n<tr data-start=\"7286\" data-end=\"7345\">\n<td data-start=\"7286\" data-end=\"7307\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 3 &#8211; \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/td>\n<td data-col-size=\"sm\" data-start=\"7307\" data-end=\"7345\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/td>\n<\/tr>\n<tr data-start=\"7346\" data-end=\"7405\">\n<td data-start=\"7346\" data-end=\"7367\" data-col-size=\"sm\">\u0627\u0644\u0645\u0631\u062d\u0644\u0629 4 &#8211; \u0627\u0644\u0644\u0639\u0628<\/td>\n<td data-col-size=\"sm\" data-start=\"7367\" data-end=\"7405\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u0646\u0627\u0641\u0633\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\">\n<div class=\"absolute end-0 flex items-end\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p data-start=\"7407\" data-end=\"7505\">\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643. \u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u0633\u0631\u0639 \u0641\u064a \u0627\u0644\u0639\u0648\u062f\u0629 \u0633\u0631\u064a\u0639\u0627\u064b \u0625\u0644\u0649 <strong data-start=\"7462\" data-end=\"7475\">\u0645\u0639\u0627\u0648\u062f\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0623\u0648 <strong data-start=\"7487\" data-end=\"7504\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a<\/strong> \u0627\u0644\u0645\u0632\u0645\u0646. <\/p>\n<h2 data-start=\"7512\" data-end=\"7572\">\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0628\u0634\u0623\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/h2>\n<ul>\n<li data-start=\"7576\" data-end=\"7649\">\u062a\u062f\u0631\u0628\u064a \u062d\u0648\u0644 \u0645\u0631\u0627\u062d\u0644 \u062f\u0648\u0631\u062a\u0643 <strong data-start=\"7594\" data-end=\"7613\">\u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/strong> \u0644\u062a\u062d\u0642\u064a\u0642 \u0645\u0643\u0627\u0633\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062b\u0644\u0649<\/li>\n<li data-start=\"7652\" data-end=\"7723\">\u0627\u062f\u0645\u062c <strong data-start=\"7664\" data-end=\"7687\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0627\u0645\u062a\u0631\u0627\u0643\u0632\u0629<\/strong> (\u0627\u0644\u062e\u0641\u0636 \u0627\u0644\u0628\u0637\u064a\u0621) \u0644\u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li data-start=\"7726\" data-end=\"7776\">\u0627\u063a\u062a\u0646\u0645 \u0623\u064a\u0627\u0645 <strong data-start=\"7734\" data-end=\"7753\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0646\u0634\u0637<\/strong> (\u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u0645\u0634\u064a)<\/li>\n<li data-start=\"7779\" data-end=\"7828\">\u062a\u0636\u0645\u064a\u0646 <strong data-start=\"7787\" data-end=\"7804\">\u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u062d\u0631\u0643\u064a<\/strong> \u0644\u0645\u0646\u0639 \u062d\u062f\u0648\u062b \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/li>\n<li data-start=\"7831\" data-end=\"7899\">\u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0641\u0647\u0645\u0648\u0646 <strong data-start=\"7870\" data-end=\"7899\">\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0625\u0646\u0627\u062b<\/strong><\/li>\n<\/ul>\n<p data-start=\"7921\" data-end=\"8142\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong data-start=\"7983\" data-end=\"8032\">\u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0627\u0644\u0625\u0646\u0627\u062b\u060c<\/strong> \u064a\u0645\u0643\u0646\u0646\u0627 \u062a\u0642\u0644\u064a\u0644 <strong data-start=\"8052\" data-end=\"8070\">\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c<\/strong> \u0648\u062a\u0639\u0632\u064a\u0632 <strong data-start=\"8080\" data-end=\"8097\">\u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c<\/strong> \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0646\u062c\u0627\u062d \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0641\u064a \u0623\u064a \u0631\u064a\u0627\u0636\u0629. <\/p>\n<p data-start=\"8144\" data-end=\"8351\">\u0633\u0648\u0627\u0621\u064b \u0643\u0646\u062a \u062a\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 <strong data-start=\"8168\" data-end=\"8187\">\u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c<\/strong> \u0623\u0648 \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 <strong data-start=\"8207\" data-end=\"8223\">\u0625\u0635\u0627\u0628\u0629 \u0631\u064a\u0627\u0636\u064a\u0629\u060c<\/strong> \u0623\u0648 \u062a\u0633\u0639\u0649 \u062c\u0627\u0647\u062f\u0627\u064b <strong data-start=\"8240\" data-end=\"8260\">\u0644\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> \u0641\u064a \u0627\u0644\u0645\u0642\u0627\u0645 \u0627\u0644\u0623\u0648\u0644\u060c \u0641\u0625\u0646 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0645\u062a\u0639\u0645\u062f\u0629 \u062a\u0645\u0643\u0651\u0646\u0643 \u0645\u0646 \u062a\u0642\u062f\u064a\u0645 \u0623\u0641\u0636\u0644 \u0623\u062f\u0627\u0621 \u0644\u0643.<\/p>\n<p data-start=\"8353\" data-end=\"8482\">\u062a\u0630\u0643\u0631: \u0627\u0644\u0642\u0648\u0629 \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0631\u0641\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062d\u0645\u0627\u0644\u060c \u0628\u0644 \u062a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u0628\u0631\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0648\u0627\u062d\u062a\u0631\u0627\u0645 \u0625\u0634\u0627\u0631\u0627\u062a \u062c\u0633\u0645\u0643.<\/p>\n<p data-start=\"8484\" data-end=\"8694\">\u0647\u0644 \u0623\u0646\u062a\u0650 \u0645\u0633\u062a\u0639\u062f\u0629 \u0644\u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u062a\u0639\u0627\u0641\u064a\u0643\u061f \u0627\u0646\u0636\u0645\u064a \u0625\u0644\u0649 <strong data-start=\"8526\" data-end=\"8568\">\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0630\u064a \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0625\u0646\u0627\u062b<\/strong> \u0623\u0648 \u0627\u0633\u062a\u0634\u064a\u0631\u064a \u0645\u062f\u0631\u0628\u064b\u0627 \u0641\u064a <a href=\"https:\/\/viragofitness.ae\/\"><strong data-start=\"8591\" data-end=\"8609\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong><\/a> \u0627\u0644\u0645\u062a\u062e\u0635\u0635 \u0641\u064a <strong data-start=\"8629\" data-end=\"8650\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/strong> <strong data-start=\"8655\" data-end=\"8683\">\u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0644\u0644\u0633\u064a\u062f\u0627\u062a. <\/p>\n<h2 data-start=\"8701\" data-end=\"8708\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n<h3 data-start=\"8710\" data-end=\"8774\">\u0645\u0627 \u0647\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627\u064b \u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a\u061f<\/h3>\n<p data-start=\"8775\" data-end=\"8932\">\u062a\u064f\u0639\u062f <strong data-start=\"8775\" data-end=\"8788\">\u062a\u0645\u0632\u0642\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0637 \u0627\u0644\u0635\u0644\u064a\u0628\u064a \u0627\u0644\u0623\u0645\u0627\u0645\u064a<\/strong> <strong data-start=\"8790\" data-end=\"8810\">\u0648\u0627\u0644\u0643\u0633\u0648\u0631 \u0627\u0644\u0625\u062c\u0647\u0627\u062f\u064a\u0629 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/strong> <strong data-start=\"8816\" data-end=\"8834\">\u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a<\/strong> \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627\u064b. \u062a\u0632\u064a\u062f \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u0634\u0631\u064a\u062d\u064a\u0629 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0645\u0646 <strong data-start=\"8904\" data-end=\"8931\">\u062e\u0637\u0631<\/strong> \u0627\u0644\u0625\u0635\u0627\u0628\u0629 <strong data-start=\"8904\" data-end=\"8931\">\u0644\u062f\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a<\/strong>. <\/p>\n<h3 data-start=\"8934\" data-end=\"8989\">\u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u061f<\/h3>\n<p data-start=\"8990\" data-end=\"9157\">\u062a\u0628\u0646\u064a <strong data-start=\"8990\" data-end=\"9013\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/strong> <strong data-start=\"9021\" data-end=\"9040\">\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u062a\u0639\u0632\u0632 \u062b\u0628\u0627\u062a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u062a\u062f\u0639\u0645 <strong data-start=\"9081\" data-end=\"9109\">\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u064a\u0643\u0644\u064a\u0629<\/strong> \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 <strong data-start=\"9138\" data-end=\"9156\">\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>.<\/p>\n<h3 data-start=\"9159\" data-end=\"9209\">\u0645\u0627 \u0647\u0648 \u0648\u0642\u062a \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a\u061f<\/h3>\n<ul>\n<li data-start=\"9212\" data-end=\"9240\"><strong data-start=\"9212\" data-end=\"9227\">\u0625\u062c\u0647\u0627\u062f \u062e\u0641\u064a\u0641<\/strong>: 1-2 \u0623\u0633\u0628\u0648\u0639<\/li>\n<li data-start=\"9243\" data-end=\"9275\"><strong data-start=\"9243\" data-end=\"9262\">\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0639\u062a\u062f\u0644<\/strong>: 3-6 \u0623\u0633\u0627\u0628\u064a\u0639<\/li>\n<li data-start=\"9278\" data-end=\"9323\"><strong data-start=\"9278\" data-end=\"9293\">\u062a\u0645\u0632\u0642 \u0634\u062f\u064a\u062f<\/strong>: \u0623\u0643\u062b\u0631 \u0645\u0646 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644<\/li>\n<\/ul>\n<p data-start=\"9325\" data-end=\"9375\">\u0627\u062a\u0628\u0639 \u062f\u0627\u0626\u0645\u0627\u064b \u062e\u0637\u0629 \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627\u064b <strong data-start=\"9350\" data-end=\"9369\">\u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>.<\/p>\n<h3 data-start=\"9377\" data-end=\"9430\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0627\u0644\u0625\u0646\u0627\u062b \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629\u061f<\/h3>\n<p data-start=\"9431\" data-end=\"9569\">\u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0648\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u062d\u0648\u0636 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0623\u0648\u0633\u0639 \u0648\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a <strong data-start=\"9518\" data-end=\"9543\">\u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0644\u062f\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0631\u062c\u0627\u0644.<\/p>\n<h3 data-start=\"9571\" data-end=\"9627\">\u0647\u0644 \u064a\u0645\u0643\u0646 \u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u061f<\/h3>\n<p data-start=\"9628\" data-end=\"9774\">\u0646\u0639\u0645. \u062a\u0639\u0645\u0644 <strong data-start=\"9645\" data-end=\"9666\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a\u0629 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"9676\" data-end=\"9693\">\u062a\u0631\u0645\u064a\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0641\u064a <strong data-start=\"9720\" data-end=\"9735\">\u0645\u0648\u0642\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 <strong data-start=\"9760\" data-end=\"9773\">\u0645\u0639\u0627\u0648\u062f\u0629 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong>. <\/p>\n<h3 data-start=\"9776\" data-end=\"9845\">\u0645\u0627 \u0647\u0648 \u0627\u0644\u062b\u0627\u0644\u0648\u062b \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0627\u0644\u0623\u0646\u062b\u0648\u064a \u0648\u0643\u064a\u0641 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u061f<\/h3>\n<p data-start=\"9846\" data-end=\"10060\">\u0625\u0646\u0647\u0627 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 <strong data-start=\"9865\" data-end=\"9886\">\u0646\u0642\u0635 \u0627\u0644\u0637\u0627\u0642\u0629<\/strong> <strong data-start=\"9888\" data-end=\"9912\">\u0648\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u0634\u0647\u0631\u064a\u0629<\/strong> <strong data-start=\"9918\" data-end=\"9938\">\u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong>. \u0648\u062a\u0624\u062e\u0631 \u0627\u0644\u0634\u0641\u0627\u0621 \u0648\u062a\u0632\u064a\u062f \u0645\u0646 <strong data-start=\"9969\" data-end=\"9984\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u062a\u0636\u0639\u0641 <strong data-start=\"9998\" data-end=\"10011\">\u0627\u0644\u0623\u0631\u0628\u0637\u0629\u060c<\/strong> \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 <strong data-start=\"10031\" data-end=\"10059\">\u0627\u0644\u0623\u062f\u0627\u0621<\/strong> \u0627\u0644\u0639\u0627\u0645 <strong data-start=\"10031\" data-end=\"10059\">\u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>. <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u062a\u064f\u0639\u062f \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u0631\u0643\u0627\u0626\u0632 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u062f\u0627\u0621 &#8211; \u062e\u0627\u0635\u0629\u064b \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0627\u0644\u0625\u0646\u0627\u062b. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0648\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u0627\u0644\u062a\u0646\u0627\u0641\u0633\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0641\u064a\u0647\u064a\u0629\u060c \u0644\u0627 \u062a\u0632\u0627\u0644 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u0628 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":8294,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[163,165],"tags":[],"class_list":["post-8352","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-ar","category-health-ar"],"_links":{"self":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8352","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/comments?post=8352"}],"version-history":[{"count":0,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8352\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media\/8294"}],"wp:attachment":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media?parent=8352"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/categories?post=8352"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/tags?post=8352"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}