{"id":8476,"date":"2025-09-25T10:58:01","date_gmt":"2025-09-25T10:58:01","guid":{"rendered":"https:\/\/viragofitness.ae\/%d8%ad%d8%a7%d9%81%d8%b8-%d8%b9%d9%84%d9%89-%d9%84%d9%8a%d8%a7%d9%82%d8%aa%d9%83-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%85%d8%b9-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84\/"},"modified":"2025-09-25T10:58:01","modified_gmt":"2025-09-25T10:58:01","slug":"%d8%ad%d8%a7%d9%81%d8%b8-%d8%b9%d9%84%d9%89-%d9%84%d9%8a%d8%a7%d9%82%d8%aa%d9%83-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%85%d8%b9-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d8%ad%d8%a7%d9%81%d8%b8-%d8%b9%d9%84%d9%89-%d9%84%d9%8a%d8%a7%d9%82%d8%aa%d9%83-%d8%a7%d9%84%d8%a8%d8%af%d9%86%d9%8a%d8%a9-%d9%85%d8%b9-%d8%a7%d9%84%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84\/","title":{"rendered":"\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0644\u064a\u0627\u0642\u062a\u0643 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data-end=\"656\">\u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. <\/p>\n<p data-start=\"684\" data-end=\"1024\"><strong data-start=\"688\" data-end=\"711\">\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0628\u0633\u064a\u0637: \u0625\u0646\u0647 <strong data-start=\"730\" data-end=\"750\">\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062a\u064a \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u064a\u0629 \u0648\u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u062a\u0645\u062f\u062f 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data-end=\"1339\">\u0644\u0632\u064a\u0627\u062f\u0629 \u0643\u0645\u064a\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/strong> \u0641\u064a \u062f\u0645\u0643 \u0648\u062a\u062d\u0641\u064a\u0632 <strong data-start=\"1373\" data-end=\"1399\">\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>. <\/p>\n<h2 data-start=\"1409\" data-end=\"1444\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u063a\u064a\u0631 \u0642\u0648\u0627\u0639\u062f \u0627\u0644\u0644\u0639\u0628\u0629<\/h2>\n<p data-start=\"1446\" data-end=\"1779\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 <strong data-start=\"1473\" data-end=\"1485\">\u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 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data-start=\"1679\" data-end=\"1695\">\u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0647\u0627 \u0623\u0642\u0644 \u0639\u0645\u0644\u0627 \u0631\u0648\u062a\u064a\u0646\u064a\u0627 \u0648\u0623\u0643\u062b\u0631 \u0634\u0628\u0647\u0627 <strong data-start=\"1757\" data-end=\"1776\">\u0628\u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0631\u064a\u0646<\/strong> \u0645\u0645\u062a\u0639.   <\/p>\n<p data-start=\"1781\" data-end=\"1844\">\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 <strong data-start=\"1821\" data-end=\"1841\">\u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong>:<\/p>\n<ul>\n<li data-start=\"1848\" data-end=\"1933\"><strong data-start=\"1848\" data-end=\"1873\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0643\u0641\u0627\u0621\u0629:<\/strong> \u0641\u064a \u0641\u0635\u0644 \u062f\u0631\u0627\u0633\u064a \u0645\u062f\u062a\u0647 45 \u062f\u0642\u064a\u0642\u0629 \u060c \u064a\u0645\u0643\u0646\u0643 \u0625\u0634\u0639\u0627\u0644 \u0645\u0626\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<li data-start=\"1936\" data-end=\"2077\"><strong data-start=\"1936\" data-end=\"1976\">\u062a\u062d\u0633\u064a\u0646 <a href=\"..\/..\/classes\/cardio-training-for-ladies-ajman\/\">\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/a>:<\/strong> \u062a\u0633\u0627\u0639\u062f <strong data-start=\"1985\" data-end=\"2005\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/strong> \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 <strong data-start=\"2035\" data-end=\"2046\">\u0628\u0627\u0644\u0633\u0645\u0646\u0629<\/strong> <strong data-start=\"2051\" data-end=\"2074\">\u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong>.<\/li>\n<li data-start=\"2080\" data-end=\"2205\"><strong data-start=\"2080\" data-end=\"2114\">\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644:<\/strong> \u062a\u0634\u0631\u0643 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 <strong data-start=\"2149\" data-end=\"2166\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629<\/strong> \u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 <strong data-start=\"2179\" data-end=\"2193\">\u062a\u0642\u0648\u064a\u0629<\/strong> \u0627\u0644\u062c\u0633\u0645.<\/li>\n<li data-start=\"2208\" data-end=\"2312\"><strong data-start=\"2208\" data-end=\"2234\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0637\u0627\u0642\u0629:<\/strong> \u062a\u062d\u0641\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0634\u0627\u0637 \u0648\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629.<\/li>\n<li data-start=\"2315\" data-end=\"2463\"><strong data-start=\"2315\" data-end=\"2337\">\u062e\u064a\u0627\u0631\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a:<\/strong> \u0645\u0646 <strong data-start=\"2343\" data-end=\"2360\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/strong> \u0625\u0644\u0649 <strong data-start=\"2364\" data-end=\"2373\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u0623\u0648 <strong data-start=\"2377\" data-end=\"2391\">\u0627\u0644\u062c\u0627\u0632\u064a\u0631\u0633\u064a\u0633<\/strong> \u060c \u0647\u0646\u0627\u0643 \u0623\u0634\u0643\u0627\u0644 \u0644\u0627 \u062d\u0635\u0631 \u0644\u0647\u0627 <strong data-start=\"2411\" data-end=\"2440\">\u0645\u0646 <a href=\"..\/..\/classes\/aerobic-training-for-ladies-ajman\/\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/a><\/strong> \u0644\u0625\u0628\u0642\u0627\u0626\u0643 \u0645\u0646\u0634\u063a\u0644\u0627.<\/li>\n<\/ul>\n<h2 data-start=\"2470\" data-end=\"2504\">\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627<\/h2>\n<p data-start=\"2506\" data-end=\"2587\">\u0627\u0644\u064a\u0648\u0645 \u060c \u062a\u0637\u0648\u0631\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646\u0645\u0627\u0637 \u0645\u062a\u0639\u062f\u062f\u0629 \u0644\u062a\u0646\u0627\u0633\u0628 \u0627\u0644\u062a\u0641\u0636\u064a\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629:<\/p>\n<ul>\n<li data-start=\"2591\" data-end=\"2690\"><strong data-start=\"2591\" data-end=\"2609\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a:<\/strong> \u0631\u0648\u062a\u064a\u0646 \u0625\u064a\u0642\u0627\u0639\u064a \u0648\u0645\u0645\u062a\u0639 <strong data-start=\"2633\" data-end=\"2655\">\u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong> \u060c \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0634\u0628\u0647 \u062f\u0631\u0648\u0633 \u0627\u0644\u0631\u0642\u0635.<\/li>\n<li data-start=\"2693\" data-end=\"2796\"><strong data-start=\"2693\" data-end=\"2711\"><a href=\"..\/..\/classes\/aerobic-training-for-ladies-ajman\/\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062e\u0637\u0648\u0629<\/a>:<\/strong> \u064a\u0633\u062a\u062e\u062f\u0645 \u0645\u0646\u0635\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 \u0644\u0644\u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642.<\/li>\n<li data-start=\"2799\" data-end=\"2959\"><strong data-start=\"2799\" data-end=\"2839\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \/ \u0627\u0644\u062c\u0645\u0628\u0627\u0632 \u0627\u0644\u0647\u0648\u0627\u0626\u064a:<\/strong> \u0623\u0643\u062b\u0631 \u062a\u0642\u062f\u0645\u0627 \u060c \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"2865\" data-end=\"2879\">\u0627\u0644\u062c\u0645\u0628\u0627\u0632<\/strong> \u0648\u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a <strong data-start=\"2884\" data-end=\"2897\">\u0627\u0644\u0628\u0647\u0644\u0648\u0627\u0646\u064a\u0629<\/strong> \u0645\u062b\u0644 <strong data-start=\"2910\" data-end=\"2925\">\u0627\u0644\u064a\u0646\u0627\u0628\u064a\u0639 \u0627\u0644\u064a\u062f\u0648\u064a\u0629<\/strong> \u0645\u0639 \u062b\u0628\u0627\u062a <strong data-start=\"2931\" data-end=\"2950\">\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629<\/strong> .<\/li>\n<li data-start=\"2962\" data-end=\"3067\"><strong data-start=\"2962\" data-end=\"2981\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0627\u0626\u064a\u0629:<\/strong> \u0639\u0638\u064a\u0645 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0628\u0648\u0646 <strong data-start=\"3010\" data-end=\"3018\">\u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/strong> \u060c \u062d\u064a\u062b \u064a\u0648\u0641\u0631 \u062e\u064a\u0627\u0631\u0627 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0641\u0627\u0635\u0644.<\/li>\n<li data-start=\"3070\" data-end=\"3175\"><strong data-start=\"3070\" data-end=\"3093\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062d\u0631\u0629:<\/strong> \u062d\u0631\u0643\u0627\u062a \u0635\u0645\u0645\u0647\u0627 <strong data-start=\"3125\" data-end=\"3139\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u060c \u062a\u0645\u0632\u062c \u0628\u064a\u0646 \u0627\u0644\u0625\u0628\u062f\u0627\u0639 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"3177\" data-end=\"3323\">\u0643\u0644 \u0646\u0645\u0637 \u0644\u0647 \u062a\u0631\u0643\u064a\u0632 \u0645\u062e\u062a\u0644\u0641 \u060c \u0648\u0644\u0643\u0646 \u0627\u0644\u0645\u0648\u0636\u0648\u0639 \u0627\u0644\u0645\u0634\u062a\u0631\u0643 \u0647\u0648 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"3246\" data-end=\"3277\">\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"3299\" data-end=\"3312\">\u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0646\u0634\u0637\u0629<\/strong> \u0648\u0645\u0645\u062a\u0639\u0629.<\/p>\n<h2 data-start=\"3330\" data-end=\"3361\">\u0643\u064a\u0641 \u062a\u0639\u0645\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/h2>\n<p data-start=\"3363\" data-end=\"3567\">\u064a\u0643\u0645\u0646 \u0627\u0644\u0639\u0644\u0645 \u0648\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 <strong data-start=\"3414\" data-end=\"3428\">\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/strong> \u0628\u0643\u0641\u0627\u0621\u0629. \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"3449\" data-end=\"3469\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u060c \u064a\u0639\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u060c \u0645\u0645\u0627 \u064a\u062c\u0628\u0631 \u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641. <\/p>\n<ul>\n<li data-start=\"3571\" data-end=\"3668\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u064a\u0631\u062a\u0641\u0639 <strong data-start=\"3589\" data-end=\"3603\">\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643<\/strong> \u0648\u062a\u0648\u0641\u0631 <strong data-start=\"3619\" data-end=\"3628\">\u0631\u0626\u062a\u064a\u0643<\/strong> \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 <strong data-start=\"3642\" data-end=\"3665\">\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645<\/strong>.<\/li>\n<li data-start=\"3671\" data-end=\"3766\">\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0644\u0645\u062f\u0629 <strong data-start=\"3694\" data-end=\"3714\">20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629<\/strong> \u0623\u0648 \u0623\u0643\u062b\u0631 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 <strong data-start=\"3737\" data-end=\"3763\">\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>.<\/li>\n<li data-start=\"3769\" data-end=\"3902\">\u062a\u062a\u062d\u062f\u0649 \u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 <strong data-start=\"3785\" data-end=\"3796\">\u0627\u0644\u0631\u0643\u0636<\/strong> \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u062d\u062a\u0649 \u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u0646\u0633\u0648\u062c\u0629 \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u062c\u0633\u0645\u0643 \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u062c\u0647\u062f \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/li>\n<\/ul>\n<p data-start=\"3904\" data-end=\"4038\">\u0647\u0630\u0627 \u0627\u0644\u0637\u0644\u0628 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0639\u0644\u0649 <strong data-start=\"3934\" data-end=\"3959\"><br \/>\n  <a href=\"..\/..\/why-women-love-spinning-fitness-and-fun-on-the-bike\/\">\u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/a><br \/>\n<\/strong> \u0647\u0648 \u0645\u0627 \u064a\u062c\u0639\u0644 <strong data-start=\"3974\" data-end=\"3986\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0623\u062f\u0627\u0629 \u0642\u0648\u064a\u0629 <strong data-start=\"4012\" data-end=\"4035\">\u0644\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong>.<\/p>\n<h2 data-start=\"4045\" data-end=\"4081\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u0645\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u062c\u0645\u064a\u0639<\/h2>\n<p data-start=\"4083\" data-end=\"4293\">\u062c\u0645\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u0648 \u0623\u0646\u0647\u0627 \u0634\u0627\u0645\u0644\u0629. \u062a\u062a\u0648\u0641\u0631 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 <strong data-start=\"4156\" data-end=\"4173\">\u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0633\u0639\u064a\u0646 \u0625\u0644\u0649<\/strong> \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0641\u0636\u0644\u0648\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 <strong data-start=\"4206\" data-end=\"4220\">\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/strong> \u060c <strong data-start=\"4235\" data-end=\"4258\">\u0648\u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0630\u064a\u0646<\/strong> \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u062a\u062d\u062f\u064a\u0627\u062a \u0642\u0648\u064a\u0629. <\/p>\n<ul>\n<li data-start=\"4297\" data-end=\"4374\">\u064a\u0645\u0643\u0646 <strong data-start=\"4297\" data-end=\"4310\">\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u0627\u0644\u0628\u062f\u0621 <strong data-start=\"4333\" data-end=\"4350\">\u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0644\u0637\u064a\u0641\u0629<\/strong> \u0623\u0648 <strong data-start=\"4354\" data-end=\"4371\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/strong>.<\/li>\n<li data-start=\"4377\" data-end=\"4457\">\u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u064a\u0646 \u0627\u0633\u062a\u0643\u0634\u0627\u0641 <strong data-start=\"4415\" data-end=\"4432\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u0623\u0648 \u0631\u0648\u062a\u064a\u0646 <strong data-start=\"4436\" data-end=\"4445\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> .<\/li>\n<li data-start=\"4460\" data-end=\"4557\">\u0642\u062f \u064a\u062e\u062a\u0627\u0631 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0648\u0646 <strong data-start=\"4489\" data-end=\"4507\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0623\u0648 <strong data-start=\"4511\" data-end=\"4533\">\u0627\u0644\u062c\u0645\u0628\u0627\u0632 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u0644\u062a\u062c\u0627\u0648\u0632 \u062d\u062f\u0648\u062f\u0647\u0645.<\/li>\n<\/ul>\n<p data-start=\"4559\" data-end=\"4812\">\u0646\u0638\u0631\u0627 \u0644\u0623\u0646 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0642\u0627\u0628\u0644 \u0644\u0644\u062a\u0643\u064a\u0641 \u060c \u064a\u0645\u0643\u0646 <strong data-start=\"4594\" data-end=\"4617\"><br \/>\n  <a href=\"..\/..\/classes\/aerobic-training-for-ladies-ajman\/\">\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a><br \/>\n<\/strong> \u062a\u0635\u0645\u064a\u0645 <strong data-start=\"4632\" data-end=\"4652\">\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646<\/strong> \u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0648\u062a\u064a\u0631\u062a\u0643. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0633\u0644\u0637 \u0627\u0644\u0636\u0648\u0621 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u062c\u0632\u0621 \u0645\u0646 <strong data-start=\"4734\" data-end=\"4754\">\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 <\/strong>\u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0647\u0627 \u060c \u0641\u0647\u064a \u062a\u0644\u062a\u0642\u064a \u0628\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0623\u064a\u0646\u0645\u0627 \u0643\u0627\u0646\u0648\u0627 \u0648\u062a\u0633\u0627\u0639\u062f\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645. <\/p>\n<h2 data-start=\"4819\" data-end=\"4850\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/h2>\n<p data-start=\"4852\" data-end=\"5110\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u060c \u062a\u0642\u062f\u0645 <a href=\"https:\/\/viragofitness.ae\/\"><br \/>\n  <strong data-start=\"4872\" data-end=\"4890\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633<\/strong><br \/>\n<\/a> \u062c\u062f\u0627\u0648\u0644 <strong data-start=\"4910\" data-end=\"4928\">\u062c\u062f\u064a\u062f\u0629 \u0644\u062f\u0631\u0648\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u062a\u0633\u0647\u0644 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637\u0643. \u062a\u0634\u062a\u0647\u0631 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0625\u0646\u0634\u0627\u0621 <strong data-start=\"5007\" data-end=\"5031\">\u0645\u062c\u062a\u0645\u0639 \u062f\u0627\u0639\u0645<\/strong> \u0648\u062a\u0642\u062f\u064a\u0645 \u0628\u0631\u0627\u0645\u062c <strong data-start=\"5059\" data-end=\"5076\">\u062a\u0645\u0643\u0646 \u0627\u0644\u0646\u0633\u0627\u0621<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 <strong data-start=\"5085\" data-end=\"5107\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0641\u0639\u0627\u0644\u0629<\/strong>. <\/p>\n<p data-start=\"5112\" data-end=\"5137\">\u0633\u062a\u062c\u062f \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"5141\" data-end=\"5205\"><strong data-start=\"5141\" data-end=\"5163\">\u0645\u062f\u0631\u0628\u0648\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u064a\u0635\u0645\u0645\u0648\u0646 \u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 \u0644\u0644\u0646\u0633\u0627\u0621.<\/li>\n<li data-start=\"5208\" data-end=\"5271\">\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 <strong data-start=\"5221\" data-end=\"5242\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646.<\/li>\n<li data-start=\"5274\" data-end=\"5335\">\u0645\u0631\u0627\u0641\u0642 \u0622\u0645\u0646\u0629 \u0648\u0646\u0638\u064a\u0641\u0629 \u0645\u0632\u0648\u062f\u0629 <strong data-start=\"5302\" data-end=\"5322\">\u0628\u0623\u062d\u062f\u062b<\/strong> \u0627\u0644\u0645\u0639\u062f\u0627\u062a.<\/li>\n<li data-start=\"5338\" data-end=\"5414\">\u0628\u064a\u0626\u0629 \u0645\u062d\u0641\u0632\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"5378\" data-end=\"5396\">\u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u0627<\/strong> \u0648\u0645\u062a\u0633\u0642\u0627.<\/li>\n<\/ul>\n<p data-start=\"5416\" data-end=\"5548\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0628\u062d\u062b\u0648\u0646 \u0639\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0644\u0645\u0632\u062c \u0627\u0644\u0645\u0631\u062d \u0648\u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u060c <strong data-start=\"5500\" data-end=\"5530\">\u0641\u0625\u0646 \u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0647\u064a \u0627\u0644\u062d\u0644.<\/p>\n<h3 data-start=\"370\" data-end=\"411\">\u0643\u064a\u0641 \u064a\u062a\u0645 \u062a\u0646\u0638\u064a\u0645 \u0641\u0635\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3>\n<p data-start=\"413\" data-end=\"615\">\u062a\u062a\u0628\u0639 \u0643\u0644 <strong data-start=\"419\" data-end=\"437\">\u0641\u0626\u0629 \u0645\u0646 \u0641\u0635\u0648\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u062a\u062f\u0641\u0642\u0627 \u064a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0641\u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 <strong data-start=\"518\" data-end=\"535\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u0623\u0648 <strong data-start=\"537\" data-end=\"554\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648<\/strong> \u062d\u062a\u0649 <strong data-start=\"564\" data-end=\"586\">\u0627\u0644\u062c\u0645\u0628\u0627\u0632 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u060c \u0641\u0625\u0646 \u0627\u0644\u0647\u064a\u0643\u0644 \u0645\u062a\u0634\u0627\u0628\u0647: <\/p>\n<ol>\n<li data-start=\"620\" data-end=\"822\"><strong data-start=\"620\" data-end=\"647\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 (5-10 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u062d\u0631\u0643\u0627\u062a \u0644\u0637\u064a\u0641\u0629 \u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u062c\u0633\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 <strong data-start=\"722\" data-end=\"747\">\u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong> \u062a\u062f\u0631\u064a\u062c\u064a\u0627. \u0642\u062f \u064a\u0634\u0645\u0644 \u0630\u0644\u0643 <strong data-start=\"766\" data-end=\"777\">\u0627\u0644\u0631\u0643\u0636<\/strong> \u0623\u0648 <strong data-start=\"785\" data-end=\"799\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/strong> \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629. <\/li>\n<li data-start=\"826\" data-end=\"1075\"><strong data-start=\"826\" data-end=\"859\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a (20-30 \u062f\u0642\u064a\u0642\u0629):<\/strong> \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u064a\u0629 \u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 <strong data-start=\"900\" data-end=\"922\">\u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong>. \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0631\u0648\u062a\u064a\u0646\u0627 \u0645\u0633\u062a\u0648\u062d\u0649 \u0645\u0646 \u0627\u0644\u0631\u0642\u0635 \u060c \u0623\u0648 \u0645\u062c\u0645\u0648\u0639\u0627\u062a <strong data-start=\"987\" data-end=\"1004\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062a\u062f\u0631\u062c\u0629<\/strong> \u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 <strong data-start=\"1050\" data-end=\"1072\">\u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>. <\/li>\n<li data-start=\"1079\" data-end=\"1207\"><strong data-start=\"1079\" data-end=\"1119\">\u062c\u0632\u0621 \u0627\u0644\u062a\u0643\u064a\u064a\u0641 (5-10 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u0625\u0636\u0627\u0641\u0629 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0648 <strong data-start=\"1147\" data-end=\"1168\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 <strong data-start=\"1187\" data-end=\"1204\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/li>\n<li data-start=\"1211\" data-end=\"1374\"><strong data-start=\"1211\" data-end=\"1237\">\u0627\u0644\u062a\u0647\u062f\u0626\u0629 (5 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u0645\u0632\u064a\u062c \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0628\u0637\u064a\u0626\u0629 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"1270\" data-end=\"1281\">\u0627\u0644\u0625\u0637\u0627\u0644\u0629<\/strong> \u0627\u0644\u062a\u064a \u062a\u0633\u0645\u062d \u0644\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <strong data-start=\"1341\" data-end=\"1366\">\u0633\u0644\u0627\u0645\u0629 \u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> .<\/li>\n<\/ol>\n<p data-start=\"1376\" data-end=\"1569\">\u0641\u064a <strong data-start=\"1379\" data-end=\"1406\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u064a\u0642\u0648\u062f \u0643\u0644 \u0641\u0635\u0644 <strong data-start=\"1433\" data-end=\"1457\">\u0645\u062f\u0631\u0628 \u064a\u0633\u062a\u063a\u0631\u0642<\/strong> \u0648\u0642\u062a\u0627 \u0644\u0634\u0631\u062d \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0646\u0633\u0627\u0621 \u060c \u0633\u0648\u0627\u0621 <strong data-start=\"1512\" data-end=\"1525\">\u0643\u0646 \u0645\u0628\u062a\u062f\u0626\u0627\u062a<\/strong> \u0623\u0648 \u0645\u062a\u0642\u062f\u0645\u0627\u062a \u060c \u064a\u0645\u0643\u0646\u0647\u0645 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0628\u062b\u0642\u0629.<\/p>\n<h3 data-start=\"1576\" data-end=\"1620\">\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: \u0643\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062a\u0648\u0642\u0639\u061f<\/h3>\n<p data-start=\"1622\" data-end=\"1857\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u062c\u0632\u0627\u0621 <strong data-start=\"1657\" data-end=\"1669\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u062c\u0627\u0630\u0628\u064a\u0629 \u0647\u064a \u0642\u062f\u0631\u062a\u0647\u0627 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u0627\u0639\u062a\u0645\u0627\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0648\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a \u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0645\u0627 \u0628\u064a\u0646 <strong data-start=\"1803\" data-end=\"1826\">200 \u0625\u0644\u0649 600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629<\/strong> \u0641\u064a \u062c\u0644\u0633\u0629 <strong data-start=\"1832\" data-end=\"1846\">\u0645\u062f\u062a\u0647\u0627 45 \u062f\u0642\u064a\u0642\u0629<\/strong> . <\/p>\n<ul>\n<li data-start=\"1861\" data-end=\"1961\"><strong data-start=\"1861\" data-end=\"1893\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631:<\/strong> 200-300 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u060c \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0643\u0628\u0627\u0631 \u0627\u0644\u0633\u0646 \u0623\u0648 \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0645\u0641\u0627\u0635\u0644.<\/li>\n<li data-start=\"1964\" data-end=\"2027\"><strong data-start=\"1964\" data-end=\"2007\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 (\u0645\u062b\u0644 \u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a):<\/strong> 350-450 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<li data-start=\"2030\" data-end=\"2102\"><strong data-start=\"2030\" data-end=\"2080\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (\u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629):<\/strong> \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"2104\" data-end=\"2364\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u062a\u0645 \u0645\u0642\u0627\u0631\u0646\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0623\u0646\u0634\u0637\u0629 \u0623\u062e\u0631\u0649 \u0645\u062b\u0644 <strong data-start=\"2156\" data-end=\"2168\">\u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/strong> \u0623\u0648 <strong data-start=\"2170\" data-end=\"2181\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a<\/strong> \u0623\u0648 <strong data-start=\"2186\" data-end=\"2203\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/strong>. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0644\u0647\u0627 \u0645\u0641\u064a\u062f\u0629 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u062a\u0645\u062a\u0639 \u0628\u0645\u064a\u0632\u0629 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a <strong data-start=\"2297\" data-end=\"2317\">\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646<\/strong> \u0648\u0627\u062d\u062f \u060c \u0645\u0645\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u0629 \u0648\u0627\u0644\u0645\u0644\u0644 \u0645\u0646\u062e\u0641\u0636\u0627. <\/p>\n<h3 data-start=\"2371\" data-end=\"2412\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0642\u0627\u0628\u0644 \u0623\u0634\u0643\u0627\u0644 \u0623\u062e\u0631\u0649 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/h3>\n<p data-start=\"2414\" data-end=\"2590\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0647\u0645 \u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u0641\u0631\u064a\u062f\u0627 \u0641\u064a <strong data-start=\"2509\" data-end=\"2529\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u062a\u0647\u062f\u0641 <strong data-start=\"2562\" data-end=\"2587\">\u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>.<\/p>\n<ul>\n<li data-start=\"2594\" data-end=\"2663\"><strong data-start=\"2594\" data-end=\"2607\">\u0627\u0644\u0633\u0628\u0627\u062d\u0647:<\/strong> \u0645\u0645\u062a\u0627\u0632 \u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u0628\u062d.<\/li>\n<li data-start=\"2666\" data-end=\"2745\"><strong data-start=\"2666\" data-end=\"2678\">\u0627\u0644\u0631\u0643\u0636:<\/strong> \u0641\u0639\u0627\u0644 \u0644\u0644\u062a\u062d\u0645\u0644 \u0648\u0644\u0643\u0646\u0647 \u0645\u062a\u0643\u0631\u0631 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/li>\n<li data-start=\"2748\" data-end=\"2823\"><strong data-start=\"2748\" data-end=\"2760\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a:<\/strong> \u0631\u0627\u0626\u0639 \u0644\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642 \u0648\u0644\u0643\u0646\u0647 \u0645\u062d\u062f\u0648\u062f \u0641\u064a <a href=\"..\/..\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645<\/a> .<\/li>\n<li data-start=\"2826\" data-end=\"2911\"><strong data-start=\"2826\" data-end=\"2839\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0647:<\/strong> \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0648\u0627\u0644\u0642\u0648\u0629 \u0641\u064a <strong data-start=\"2897\" data-end=\"2908\">\u0631\u0648\u062a\u064a\u0646<\/strong> \u0648\u0627\u062d\u062f.<\/li>\n<\/ul>\n<p data-start=\"2913\" data-end=\"3059\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0646\u0648\u0639 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"2957\" data-end=\"2977\">\u0634\u0643\u0644\u0627 \u0645\u0641\u0636\u0644\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0645\u062a\u0639\u0629 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 <strong data-start=\"3018\" data-end=\"3034\">\u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong> \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0639\u0627\u0644\u064a\u0627. <\/p>\n<h3 data-start=\"3066\" data-end=\"3121\">\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/h3>\n<p data-start=\"3123\" data-end=\"3296\">\u062c\u0648\u0647\u0631 <strong data-start=\"3135\" data-end=\"3155\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u0647\u0648 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062c\u0633\u0645 <strong data-start=\"3183\" data-end=\"3193\">\u0644\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/strong>. \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0641\u0635\u0644 \u060c \u064a\u0639\u0645\u0644 \u062c\u0633\u0645\u0643 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631 \u0644\u062a\u0648\u0635\u064a\u0644 <strong data-start=\"3243\" data-end=\"3266\">\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645<\/strong> \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646: <\/p>\n<ul>\n<li data-start=\"3300\" data-end=\"3382\"><strong data-start=\"3300\" data-end=\"3331\">\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u2013 \u0642\u0644\u0628 \u0623\u0642\u0648\u0649 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629.<\/li>\n<li data-start=\"3385\" data-end=\"3450\"><strong data-start=\"3385\" data-end=\"3402\"><br \/>\n  <a href=\"..\/..\/hiit-training-for-women-in-ajman-maximize-your-results-at-virago-fitness\/\">\u0633\u0639\u0629 \u0627\u0644\u0631\u0626\u0629<\/a><br \/>\n<\/strong> &#8211; \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 <strong data-start=\"3416\" data-end=\"3430\">\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646<\/strong> \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/li>\n<li data-start=\"3453\" data-end=\"3581\"><strong data-start=\"3453\" data-end=\"3466\">\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/strong> &#8211; \u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0648 \u062d\u062a\u0649 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u062b\u0644 <strong data-start=\"3551\" data-end=\"3560\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u0623\u0648 <strong data-start=\"3564\" data-end=\"3578\">\u0627\u0644\u062c\u0627\u0632\u0631\u0633<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"3583\" data-end=\"3763\">\u0644\u0627 \u062a\u0628\u0646\u064a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0642\u0644\u0644 \u0623\u064a\u0636\u0627 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 <strong data-start=\"3646\" data-end=\"3669\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong> <strong data-start=\"3674\" data-end=\"3685\">\u0648\u0627\u0644\u0633\u0645\u0646\u0629<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062e\u064a\u0627\u0631\u0627 \u0645\u0645\u062a\u0627\u0632\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 <strong data-start=\"3737\" data-end=\"3760\">\u0644\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0639\u0627\u0641\u064a\u0629<\/strong>.<\/p>\n<h3 data-start=\"3770\" data-end=\"3804\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u062c\u0645\u064a\u0639<\/h3>\n<p data-start=\"3806\" data-end=\"3902\">\u0633\u0628\u0628 \u0622\u062e\u0631 \u0644\u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u0648 \u0645\u062f\u0649 \u0634\u0645\u0648\u0644\u064a\u062a\u0647\u0627. \u064a\u0645\u0643\u0646 \u062a\u063a\u064a\u064a\u0631 \u062d\u062c\u0645 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0644\u062a\u0646\u0627\u0633\u0628: <\/p>\n<ul>\n<li data-start=\"3906\" data-end=\"3975\"><strong data-start=\"3906\" data-end=\"3919\">\u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> &#8211; \u062d\u0631\u0643\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u062a\u064a\u0631\u0629 <strong data-start=\"3954\" data-end=\"3965\">\u0631\u0648\u062a\u064a\u0646\u064a\u0629<\/strong> \u0623\u0628\u0637\u0623.<\/li>\n<li data-start=\"3978\" data-end=\"4078\"><strong data-start=\"3978\" data-end=\"4007\">\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0648\u0646 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0648\u0646<\/strong> &#8211; \u062a\u0645\u0627\u0631\u064a\u0646 <strong data-start=\"4027\" data-end=\"4044\">\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0643\u062b\u0631<\/strong> \u062a\u062d\u062f\u064a\u0627 \u0623\u0648 \u0631\u0648\u062a\u064a\u0646 \u0631\u0642\u0635 \u0623\u0633\u0631\u0639 \u062e\u0637\u0649.<\/li>\n<li data-start=\"4081\" data-end=\"4238\"><strong data-start=\"4081\" data-end=\"4102\">\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0648\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0648\u0646<\/strong> &#8211; \u062e\u064a\u0627\u0631\u0627\u062a \u0642\u0648\u064a\u0629 \u0645\u062b\u0644 <strong data-start=\"4127\" data-end=\"4145\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0623\u0648 <strong data-start=\"4149\" data-end=\"4171\">\u0627\u0644\u062c\u0645\u0628\u0627\u0632 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u060c \u062d\u064a\u062b \u062a\u0644\u0639\u0628 \u0627\u0644\u0645\u0647\u0627\u0631\u0627\u062a <strong data-start=\"4179\" data-end=\"4192\">\u0627\u0644\u0628\u0647\u0644\u0648\u0627\u0646\u064a\u0629<\/strong> <strong data-start=\"4204\" data-end=\"4223\">\u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0643\u0646\u0629<\/strong> \u062f\u0648\u0631\u0627.<\/li>\n<\/ul>\n<p data-start=\"4240\" data-end=\"4405\">\u062a\u062c\u0639\u0644 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 <strong data-start=\"4286\" data-end=\"4303\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646<\/strong> \u0639\u0646 \u0637\u0631\u0642 \u062c\u062f\u064a\u062f\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u064a\u0646 \u0628\u064a\u0646\u0645\u0627 \u064a\u062a\u062d\u062f\u0649 <strong data-start=\"4355\" data-end=\"4378\">\u0623\u064a\u0636\u0627 \u0639\u0634\u0627\u0642 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u063a\u0628\u0648\u0646 \u0641\u064a \u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u062d\u062f\u0648\u062f.<\/p>\n<h3 data-start=\"4412\" data-end=\"4477\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629: \u0645\u062c\u062a\u0645\u0639 \u064a\u0645\u0643\u0646 \u0627\u0644\u0645\u0631\u0623\u0629<\/h3>\n<p data-start=\"4479\" data-end=\"4635\">\u0641\u064a <strong data-start=\"4482\" data-end=\"4491\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062a\u0628\u062d\u062b \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0646 <strong data-start=\"4515\" data-end=\"4523\">\u0635\u0627\u0644\u0627\u062a \u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0644\u0627 \u062a\u0642\u062f\u0645 \u062f\u0631\u0648\u0633\u0627 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u062e\u0644\u0642 \u0623\u064a\u0636\u0627 \u0645\u0633\u0627\u062d\u0629 \u0644\u0644\u062a\u0645\u0643\u064a\u0646. <strong data-start=\"4594\" data-end=\"4619\">\u062a\u0642\u062f\u0645 Virago Fitness<\/strong> \u0630\u0644\u0643 \u0628\u0627\u0644\u0636\u0628\u0637.<\/p>\n<ul>\n<li data-start=\"4639\" data-end=\"4711\"><strong data-start=\"4639\" data-end=\"4659\">\u062f\u0631\u0648\u0633 \u0645\u0635\u0645\u0645\u0629<\/strong> \u062d\u0635\u0631\u064a\u0627 \u0644\u0644\u0646\u0633\u0627\u0621 \u060c \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0645\u0631\u062d \u0648\u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/li>\n<li data-start=\"4714\" data-end=\"4781\"><strong data-start=\"4714\" data-end=\"4732\">\u0645\u062f\u0631\u0628\u0648\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0645\u0639 \u062c\u0645\u064a\u0639 <strong data-start=\"4760\" data-end=\"4778\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong>.<\/li>\n<li data-start=\"4784\" data-end=\"4869\"><strong data-start=\"4784\" data-end=\"4818\">\u062c\u0644\u0633\u0627\u062a \u062a\u062f\u0631\u064a\u0628\u064a\u0629 \u0645\u062e\u0635\u0635\u0629<\/strong> \u0645\u062a\u0627\u062d\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062f\u0639\u0645 \u0641\u0631\u062f\u064a.<\/li>\n<li data-start=\"4872\" data-end=\"4953\"><strong data-start=\"4874\" data-end=\"4900\">\u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629<\/strong> \u064a\u0646\u0635\u0628 \u0641\u064a\u0647\u0627 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0643\u064a\u0646 \u0648\u0644\u064a\u0633 \u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629.<\/li>\n<li data-start=\"4956\" data-end=\"5054\">\u0645\u0648\u0642\u0639 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 <strong data-start=\"4981\" data-end=\"4997\">\u0627\u0644\u0631\u0627\u0634\u062f\u064a\u0629<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0641\u064a \u0645\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 <strong data-start=\"5034\" data-end=\"5051\">\u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0634\u0646 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong>.<\/li>\n<\/ul>\n<p data-start=\"5056\" data-end=\"5167\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f <strong data-start=\"5082\" data-end=\"5089\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c <\/strong>\u0625\u0646\u0647\u0627 <strong data-start=\"5097\" data-end=\"5116\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637<\/strong> \u062d\u064a\u062b \u062a\u0634\u0639\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u0623\u0645\u0627\u0646 \u0648\u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0648\u0627\u0644\u0625\u0644\u0647\u0627\u0645.<\/p>\n<h3 data-start=\"5174\" data-end=\"5228\">\u0643\u064a\u0641 \u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0631\u062d\u0644\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0643\u0627\u0645\u0644\u0629<\/h3>\n<p data-start=\"5230\" data-end=\"5335\">\u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0639\u0646\u062f \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0628\u0631\u0627\u0645\u062c \u0623\u062e\u0631\u0649. \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0639\u0636\u0627\u0621 \u0645\u0632\u062c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0639: <\/p>\n<ul>\n<li data-start=\"5339\" data-end=\"5389\"><strong data-start=\"5339\" data-end=\"5350\">\u0628\u064a\u0644\u0627\u062a\u064a\u0633<\/strong> &#8211; \u0644\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/li>\n<li data-start=\"5392\" data-end=\"5453\"><strong data-start=\"5392\" data-end=\"5413\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629<\/strong> &#8211; \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a <strong data-start=\"5428\" data-end=\"5442\">\u0648\u062a\u0642\u0648\u064a\u062a\u0647\u0627<\/strong> .<\/li>\n<li data-start=\"5456\" data-end=\"5531\"><strong data-start=\"5456\" data-end=\"5481\">\u062f\u0631\u0648\u0633 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629<\/strong> \u0645\u062b\u0644 <strong data-start=\"5487\" data-end=\"5496\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> &#8211; \u0644\u0644\u062a\u0646\u0648\u0639 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631.<\/li>\n<\/ul>\n<p data-start=\"5533\" data-end=\"5653\">\u064a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0644\u0645\u0631\u0623\u0629 <strong data-start=\"5574\" data-end=\"5604\">\u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643<\/strong> \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u062c\u0630\u0627\u0628\u0629 \u0648\u0645\u0645\u062a\u0639\u0629.<\/p>\n<h3 data-start=\"399\" data-end=\"444\">\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0641\u0635\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0623\u0648\u0644<\/h3>\n<p data-start=\"446\" data-end=\"634\">\u062f\u0627\u0626\u0645\u0627 \u0645\u0627 \u064a\u0643\u0648\u0646 \u0628\u062f\u0621 \u0634\u064a\u0621 \u062c\u062f\u064a\u062f \u0623\u0633\u0647\u0644 \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u0631\u0641 \u0645\u0627 \u064a\u0645\u0643\u0646 \u062a\u0648\u0642\u0639\u0647. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 <strong data-start=\"549\" data-end=\"567\">\u0641\u0635\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0641\u064a <strong data-start=\"571\" data-end=\"580\">\u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u0641\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f: <\/p>\n<ul>\n<li data-start=\"638\" data-end=\"860\"><strong data-start=\"638\" data-end=\"655\">\u0627\u0644\u0648\u0635\u0648\u0644 \u0645\u0628\u0643\u0631\u0627:<\/strong> \u064a\u0645\u0646\u062d\u0643 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0644\u0645\u0642\u0627\u0628\u0644\u0629 <strong data-start=\"689\" data-end=\"703\">\u0645\u0639\u0644\u0645\u0643<\/strong> \u0648\u0637\u0631\u062d \u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0645\u0639 \u0627\u0644\u0645\u0633\u0627\u062d\u0629. \u0641\u064a <strong data-start=\"759\" data-end=\"777\">Virago Fitness<\/strong> \u060c \u064a\u0642\u0648\u062f \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u0648\u062f\u0648\u062f\u0648\u0646 \u064a\u062a\u0623\u0643\u062f\u0648\u0646 \u0645\u0646 \u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0628\u0627\u0644\u0631\u0627\u062d\u0629. <\/li>\n<li data-start=\"863\" data-end=\"1039\"><strong data-start=\"863\" data-end=\"885\">\u0627\u0631\u062a\u062f \u0645\u0644\u0627\u0628\u0633 \u0645\u0631\u064a\u062d\u0629:<\/strong> \u0627\u062e\u062a\u0631 \u0645\u0644\u0627\u0628\u0633 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0646\u0641\u0633 \u062a\u0633\u0645\u062d \u0628\u062d\u0631\u064a\u0629 \u0627\u0644\u062d\u0631\u0643\u0629. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0645\u0647\u0645\u0629 \u0644\u0644\u0631\u0648\u062a\u064a\u0646 \u0645\u062b\u0644 <strong data-start=\"998\" data-end=\"1015\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648<\/strong> <strong data-start=\"1019\" data-end=\"1036\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong>. <\/li>\n<li data-start=\"1042\" data-end=\"1157\"><strong data-start=\"1042\" data-end=\"1058\">\u0623\u062d\u0636\u0631 \u0627\u0644\u0645\u0627\u0621:<\/strong> \u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0636\u0631\u0648\u0631\u064a \u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0631\u0648\u062a\u064a\u0646 <strong data-start=\"1097\" data-end=\"1109\">\u0627\u0644\u0642\u0648\u064a<\/strong> \u0627\u0644\u0630\u064a <strong data-start=\"1129\" data-end=\"1154\">\u0633\u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628.<\/strong><\/li>\n<li data-start=\"1160\" data-end=\"1327\"><strong data-start=\"1160\" data-end=\"1178\">\u062a\u0633\u0631\u064a\u0639 \u0646\u0641\u0633\u0643:<\/strong> \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u0643\u064a\u0641. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u062c\u0644\u0633\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649 \u0623\u0648 \u0627\u0644\u062e\u0645\u0633\u064a\u0646 \u060c \u064a\u0645\u0643\u0646\u0643 \u0636\u0628\u0637 <strong data-start=\"1281\" data-end=\"1292\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646<\/strong> \u0644\u064a\u062a\u0646\u0627\u0633\u0628 <strong data-start=\"1307\" data-end=\"1324\">\u0645\u0639 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u062a\u0643<\/strong>. <\/li>\n<li data-start=\"1330\" data-end=\"1454\"><strong data-start=\"1330\" data-end=\"1348\">\u0627\u0628\u0642 \u0625\u064a\u062c\u0627\u0628\u064a\u0627:<\/strong> \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644. \u0643\u0644 \u0641\u0635\u0644 \u064a\u062a\u0642\u062f\u0645 \u0646\u062d\u0648 <strong data-start=\"1428\" data-end=\"1451\">\u0635\u062d\u0629 \u0648\u0639\u0627\u0641\u064a\u0629<\/strong> \u0623\u0641\u0636\u0644. <\/li>\n<\/ul>\n<h3 data-start=\"1461\" data-end=\"1504\">\u0645\u0627\u0630\u0627 \u062a\u062a\u0648\u0642\u0639 \u0641\u064a \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3>\n<p data-start=\"1506\" data-end=\"1582\"><strong data-start=\"1517\" data-end=\"1537\">\u064a\u0645\u0632\u062c \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641:<\/p>\n<ol>\n<li data-start=\"1587\" data-end=\"1741\"><strong data-start=\"1587\" data-end=\"1611\">\u0627\u0644\u0625\u062d\u0645\u0627\u0621 (5 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u062d\u0631\u0643\u0627\u062a \u062e\u0641\u064a\u0641\u0629 \u0645\u062b\u0644 <strong data-start=\"1636\" data-end=\"1653\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639<\/strong> \u0623\u0648 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0623\u0648 <strong data-start=\"1669\" data-end=\"1680\">\u0627\u0644\u0631\u0643\u0636<\/strong> \u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 <strong data-start=\"1724\" data-end=\"1738\">\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628<\/strong> \u0628\u0623\u0645\u0627\u0646.<\/li>\n<li data-start=\"1745\" data-end=\"1925\"><strong data-start=\"1745\" data-end=\"1778\">\u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a (20-30 \u062f\u0642\u064a\u0642\u0629):<\/strong> \u062a\u0633\u0644\u0633\u0644 \u0645\u0645\u062a\u0639 <strong data-start=\"1794\" data-end=\"1810\">\u062a\u0645 \u0636\u0628\u0637\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong> \u060c \u0648\u0627\u0644\u0630\u064a \u0642\u062f \u064a\u0634\u0645\u0644 <strong data-start=\"1830\" data-end=\"1847\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> \u0623\u0648 <strong data-start=\"1849\" data-end=\"1866\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0623\u0648<\/strong> \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062d\u0631\u0629 \u0627\u0644\u062a\u064a \u0635\u0645\u0645\u0647\u0627 <strong data-start=\"1908\" data-end=\"1922\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong>.<\/li>\n<li data-start=\"1929\" data-end=\"2077\"><strong data-start=\"1929\" data-end=\"1967\">\u0643\u062a\u0644\u0629 \u0627\u0644\u062a\u0643\u064a\u064a\u0641 (5-10 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 <strong data-start=\"2011\" data-end=\"2033\">\u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u062f\u0639\u0645 <strong data-start=\"2054\" data-end=\"2074\">\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/li>\n<li data-start=\"2081\" data-end=\"2231\"><strong data-start=\"2081\" data-end=\"2107\">\u0627\u0644\u062a\u0647\u062f\u0626\u0629 (5 \u062f\u0642\u0627\u0626\u0642):<\/strong> \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0644\u0637\u064a\u0641\u0629 \u0644\u0625\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 <strong data-start=\"2203\" data-end=\"2228\">\u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>.<\/li>\n<\/ol>\n<p data-start=\"2233\" data-end=\"2430\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u060c \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0639 \u0636\u0645\u0627\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629. \u0627\u0644\u0647\u062f\u0641 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u062a\u0639\u0631\u0642 \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 <strong data-start=\"2352\" data-end=\"2365\">\u062a\u062d\u0641\u064a\u0632<\/strong> \u0627\u0644\u062c\u0633\u0645 \u0628\u0637\u0631\u064a\u0642\u0629 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0645\u0631\u062d \u0648\u0627\u0644\u0627\u0633\u062a\u062f\u0627\u0645\u0629 \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629. <\/p>\n<h3 data-start=\"2437\" data-end=\"2485\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/h3>\n<p data-start=\"2487\" data-end=\"2585\"><strong data-start=\"2491\" data-end=\"2508\">\u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0628\u062d\u062b\u0646 \u0639\u0646<\/strong> \u062e\u064a\u0627\u0631\u0627\u062a \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629 \u0641\u0639\u0627\u0644\u0629 \u0648\u0645\u0645\u062a\u0639\u0629 \u060c \u062a\u0642\u062f\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062d\u0632\u0645\u0629 \u0643\u0627\u0645\u0644\u0629:<\/p>\n<ul>\n<li data-start=\"2589\" data-end=\"2693\"><strong data-start=\"2589\" data-end=\"2609\">\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0625\u062f\u0627\u0631\u0629 <strong data-start=\"2648\" data-end=\"2659\">\u0627\u0644\u0633\u0645\u0646\u0629<\/strong> \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a.<\/li>\n<li data-start=\"2696\" data-end=\"2837\"><strong data-start=\"2696\" data-end=\"2728\">\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629:<\/strong> \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u0642\u0648\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 <strong data-start=\"2811\" data-end=\"2834\">\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong>.<\/li>\n<li data-start=\"2840\" data-end=\"2944\"><strong data-start=\"2840\" data-end=\"2862\">\u0625\u0634\u0631\u0627\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a:<\/strong> \u062a\u0646\u0634\u0637 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <strong data-start=\"2891\" data-end=\"2908\">\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629<\/strong> \u0645\u062a\u0639\u062f\u062f\u0629 \u060c \u0648\u062a\u062f\u0639\u0645 \u0627\u0644\u062a\u0646\u063a\u064a\u0645 \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/li>\n<li data-start=\"2947\" data-end=\"3073\"><strong data-start=\"2947\" data-end=\"2959\">\u0646\u0648\u0639:<\/strong> \u0645\u0646 <strong data-start=\"2965\" data-end=\"2974\">\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> \u0625\u0644\u0649 <strong data-start=\"2978\" data-end=\"2992\">\u0627\u0644\u062c\u0627\u0632<\/strong> \u060c \u0648\u0645\u0646 <strong data-start=\"2999\" data-end=\"3012\">\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u062d\u0631\u0629<\/strong> \u0625\u0644\u0649 <strong data-start=\"3016\" data-end=\"3034\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u060c \u0647\u0646\u0627\u0643 \u062f\u0627\u0626\u0645\u0627 \u0637\u0631\u064a\u0642\u0629 \u062c\u062f\u064a\u062f\u0629 \u0644\u0644\u062a\u062d\u0631\u0643.<\/li>\n<li data-start=\"3076\" data-end=\"3198\"><strong data-start=\"3076\" data-end=\"3092\">\u062a\u0645\u0643\u064a\u0646:<\/strong> \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u064a <strong data-start=\"3107\" data-end=\"3127\">\u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u062a\u064a <strong data-start=\"3133\" data-end=\"3151\">\u062a\u0645\u0643\u0646 \u0627\u0644\u0645\u0631\u0623\u0629 \u0648\u062a\u0639\u0632\u0632 <\/strong>\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"3200\" data-end=\"3299\">\u0628\u0627\u062e\u062a\u0635\u0627\u0631 \u060c \u0644\u0627 \u062a\u062a\u0639\u0644\u0642 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0641\u0642\u0637. \u064a\u062f\u0639\u0645 <strong data-start=\"3271\" data-end=\"3296\">\u0627\u0644\u0631\u062d\u0644\u0629 \u0648\u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645<\/strong>.<\/p>\n<h3 data-start=\"3306\" data-end=\"3369\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633: \u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/h3>\n<p data-start=\"3371\" data-end=\"3590\">\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <strong data-start=\"3392\" data-end=\"3409\">\u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> <strong data-start=\"3414\" data-end=\"3431\">\u0648\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062f\u0628\u064a<\/strong> \u060c <strong data-start=\"3433\" data-end=\"3458\">\u0641\u0625\u0646 \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u0642\u062f\u0645<\/strong> \u0634\u064a\u0626\u0627 \u0641\u0631\u064a\u062f\u0627. \u0625\u0646\u0647\u0627 <strong data-start=\"3485\" data-end=\"3504\">\u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637<\/strong> \u060c \u062a\u0645 \u0625\u0646\u0634\u0627\u0624\u0647\u0627 <strong data-start=\"3514\" data-end=\"3539\">\u062d\u0635\u0631\u064a\u0627 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong> \u060c \u0648\u062a\u0648\u0641\u0631 \u0645\u0633\u0627\u062d\u0629 \u0622\u0645\u0646\u0629 \u0648\u0645\u062d\u0641\u0632\u0629 \u0644\u0644\u062a\u062f\u0631\u064a\u0628. <\/p>\n<p data-start=\"3592\" data-end=\"3629\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u0645\u064a\u0632 \u0641\u064a\u0631\u0627\u063a\u0648:<\/p>\n<ul>\n<li data-start=\"3633\" data-end=\"3727\"><strong data-start=\"3633\" data-end=\"3662\">\u0623\u0641\u0636\u0644 \u0635\u0627\u0644\u0629 \u0623\u0644\u0639\u0627\u0628 \u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646:<\/strong> \u0645\u0639\u062a\u0631\u0641 \u0628\u0647\u0627 \u0644\u0644\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u0627 <strong data-start=\"3707\" data-end=\"3724\">\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629<\/strong> \u0644\u0644\u0645\u0631\u0623\u0629.<\/li>\n<li data-start=\"3730\" data-end=\"3832\"><strong data-start=\"3730\" data-end=\"3762\">\u0627\u0644\u0645\u0631\u0627\u0641\u0642 \u0627\u0644\u062d\u062f\u064a\u062b\u0629:<\/strong> \u0646\u0638\u064a\u0641\u0629 \u0648\u062d\u062f\u064a\u062b\u0629 \u0648\u0645\u062c\u0647\u0632\u0629 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 <strong data-start=\"3812\" data-end=\"3829\">\u0628\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062c\u064a\u0645<\/strong> \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629.<\/li>\n<li data-start=\"3835\" data-end=\"3943\"><strong data-start=\"3835\" data-end=\"3854\">\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621:<\/strong> \u0645\u062f\u0631\u0628\u0648\u0646 \u0645\u0639\u062a\u0645\u062f\u0648\u0646 \u064a\u0648\u062c\u0647\u0648\u0646 \u0627\u0644\u0625\u062c\u0631\u0627\u0621\u0627\u062a \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a\u0629 <strong data-start=\"3900\" data-end=\"3913\">\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621.<\/li>\n<li data-start=\"3946\" data-end=\"4067\"><strong data-start=\"3946\" data-end=\"3973\">\u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629:<\/strong> <strong data-start=\"3976\" data-end=\"4005\">\u0645\u0633\u0627\u062d\u0629 \u062a\u0645\u0643\u0646 \u0627\u0644\u0645\u0631\u0623\u0629<\/strong> \u060c \u062d\u064a\u062b \u064a\u0634\u0639\u0631 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0648\u0627\u0644\u062a\u0634\u062c\u064a\u0639.<\/li>\n<li data-start=\"4070\" data-end=\"4158\"><strong data-start=\"4070\" data-end=\"4093\">\u062c\u062f\u0627\u0648\u0644 \u0632\u0645\u0646\u064a\u0629 \u0645\u0631\u0646\u0629:<\/strong> \u0623\u0648\u0642\u0627\u062a <strong data-start=\"4108\" data-end=\"4126\">\u062d\u0635\u0635 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0627\u0644\u0645\u062d\u062f\u062b\u0629 \u062d\u062f\u064a\u062b\u0627 \u0644\u062a\u0646\u0627\u0633\u0628 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629.<\/li>\n<li data-start=\"4161\" data-end=\"4321\"><strong data-start=\"4161\" data-end=\"4191\">\u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629:<\/strong> \u0645\u0646 <strong data-start=\"4197\" data-end=\"4209\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0625\u0644\u0649 <strong data-start=\"4213\" data-end=\"4224\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong> <strong data-start=\"4226\" data-end=\"4235\">\u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627<\/strong> <strong data-start=\"4241\" data-end=\"4262\">\u0648\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629<\/strong> \u060c \u064a\u0648\u0641\u0631 \u0641\u064a\u0631\u0627\u063a\u0648 \u062e\u064a\u0627\u0631\u0627\u062a <strong data-start=\"4299\" data-end=\"4318\">\u0644\u0631\u062d\u0644\u0629 \u0644\u064a\u0627\u0642\u0629 \u0628\u062f\u0646\u064a\u0629<\/strong> \u0643\u0627\u0645\u0644\u0629.<\/li>\n<\/ul>\n<p data-start=\"4323\" data-end=\"4492\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0636\u0645 \u0625\u0644\u0649 Virago \u060c \u0641\u0623\u0646\u062a \u0644\u0627 \u062a\u062d\u0636\u0631 \u0641\u0635\u0644\u0627 \u062f\u0631\u0627\u0633\u064a\u0627 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u062a\u0646\u0636\u0645 \u0625\u0644\u0649 <strong data-start=\"4396\" data-end=\"4420\">\u0645\u062c\u062a\u0645\u0639 \u062f\u0627\u0639\u0645<\/strong> \u064a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"4436\" data-end=\"4454\">\u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u0627<\/strong> \u0648\u062a\u062d\u0642\u064a\u0642 \u062a\u062d\u0648\u0644 \u062f\u0627\u0626\u0645.<\/p>\n<h2 data-start=\"4499\" data-end=\"4533\">\u0623\u0633\u0626\u0644\u0629 \u0648\u0623\u062c\u0648\u0628\u0629 \u062d\u0648\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648<\/h2>\n<p data-start=\"4535\" data-end=\"4758\"><strong data-start=\"4535\" data-end=\"4574\">1. \u0645\u0627 \u0645\u0639\u0646\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u061f<\/strong><br data-start=\"4574\" data-end=\"4577\"><strong data-start=\"4581\" data-end=\"4604\">\u0645\u0639\u0646\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0647\u0648 <strong data-start=\"4621\" data-end=\"4641\">\u0634\u0643\u0644 \u0645\u0646\u0638\u0645 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0625\u064a\u0642\u0627\u0639\u064a\u0629 <strong data-start=\"4675\" data-end=\"4685\">\u0648\u0627\u0644\u0642\u0644\u0628<\/strong> \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u060c \u0648\u0643\u0644\u0647\u0627 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"4729\" data-end=\"4755\">\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>.<\/p>\n<p data-start=\"4760\" data-end=\"4929\"><strong data-start=\"4760\" data-end=\"4807\">2. \u0643\u0645 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0646\u064a \u062d\u0631\u0642\u0647\u0627 \u0641\u064a \u0627\u0644\u0641\u0635\u0644\u061f<\/strong><br data-start=\"4807\" data-end=\"4810\">\u0641\u064a \u062c\u0644\u0633\u0629 <strong data-start=\"4815\" data-end=\"4829\">\u0645\u062f\u062a\u0647\u0627 45 \u062f\u0642\u064a\u0642\u0629<\/strong> \u060c \u064a\u0645\u0643\u0646\u0643 \u062d\u0631\u0642 \u0645\u0627 \u0628\u064a\u0646 200-600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u062d\u0633\u0628 \u0627\u0644\u0634\u062f\u0629 \u0648\u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u0631\u0648\u062a\u064a\u0646\u064a.<\/p>\n<p data-start=\"4931\" data-end=\"5130\"><strong data-start=\"4931\" data-end=\"4973\">3. \u0647\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/strong><br data-start=\"4973\" data-end=\"4976\">\u0646\u0639\u0645! \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u060c \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644 \u0643\u0644 <strong data-start=\"4998\" data-end=\"5018\">\u0631\u0648\u062a\u064a\u0646 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> . \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0623\u0648 \u0645\u062a\u0642\u062f\u0645\u0627 \u060c \u064a\u0636\u0645\u0646 <strong data-start=\"5072\" data-end=\"5086\">\u0627\u0644\u0645\u062f\u0631\u0628<\/strong> \u0623\u0646 \u0627\u0644\u0641\u0635\u0644 \u064a\u062a\u0648\u0627\u0641\u0642 \u0645\u0639 \u0642\u062f\u0631\u0627\u062a\u0643.  <\/p>\n<p data-start=\"5132\" data-end=\"5317\"><strong data-start=\"5132\" data-end=\"5183\">4. \u0643\u064a\u0641 \u062a\u0642\u0627\u0631\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649\u061f<\/strong><br data-start=\"5183\" data-end=\"5186\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0631\u0643\u0636 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u060c \u062a\u062c\u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u064a\u0646 \u062d\u0631\u0643\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u060c <strong data-start=\"5251\" data-end=\"5273\">\u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0639\u0644\u0649 \u0623\u0646\u062c\u0627\u0628 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649<\/strong> \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u062c\u0627\u0630\u0628\u064a\u0629 \u0648\u062a\u0646\u0648\u0639\u0627.<\/p>\n<p data-start=\"5319\" data-end=\"5528\"><strong data-start=\"5319\" data-end=\"5371\">5. \u0645\u0627 \u0647\u064a \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u062a\u0642\u062f\u064a\u0645\u0647\u0627 \u0641\u064a \u0641\u064a\u0631\u0627\u062c\u0648\u061f<\/strong><br data-start=\"5371\" data-end=\"5374\">\u062a\u0642\u062f\u0645 \u0641\u064a\u0631\u0627\u063a\u0648 \u0631\u0648\u062a\u064a\u0646\u0627 \u0645\u062a\u0646\u0648\u0639\u0627 \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 <strong data-start=\"5415\" data-end=\"5432\">\u0627\u0644\u0631\u0642\u0635 \u0627\u0644\u0647\u0648\u0627\u0626\u064a<\/strong> <strong data-start=\"5434\" data-end=\"5451\">\u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u062f\u0631\u0648\u0633<\/strong> <strong data-start=\"5467\" data-end=\"5487\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0627\u0644\u062d\u0631\u0629 \u060c \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0623\u0633\u0644\u0648\u0628 \u064a\u0633\u062a\u0645\u062a\u0639\u0646 \u0628\u0647.<\/p>\n<p data-start=\"5530\" data-end=\"5680\"><strong data-start=\"5530\" data-end=\"5565\">6. \u0647\u0644 \u0623\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0644\u0644\u0627\u0646\u0636\u0645\u0627\u0645\u061f<\/strong><br data-start=\"5565\" data-end=\"5568\">\u0644\u0627. \u062a\u062a\u0637\u0644\u0628 \u0645\u0639\u0638\u0645 \u0627\u0644\u0641\u0635\u0648\u0644 \u0641\u0642\u0637 \u0645\u0644\u0627\u0628\u0633 \u0645\u0631\u064a\u062d\u0629 \u0648\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0645\u0627\u0621. \u064a\u0648\u0641\u0631 \u0641\u064a\u0631\u0627\u063a\u0648 \u062c\u0645\u064a\u0639 \u0627\u0644\u0636\u0631\u0648\u0631\u064a\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649.  <\/p>\n<h3 data-start=\"5687\" data-end=\"5707\">\u0627\u0641\u0643\u0627\u0631 \u0627\u062e\u064a\u0631\u0629<\/h3>\n<p data-start=\"5709\" data-end=\"5918\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u064a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u0641\u0635\u0644 \u062f\u0631\u0627\u0633\u064a \u060c \u0625\u0646\u0647\u0627 \u0623\u0633\u0644\u0648\u0628 \u062d\u064a\u0627\u0629. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0625\u064a\u0642\u0627\u0639 \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u0643\u064a\u064a\u0641 \u060c \u0641\u0625\u0646\u0647 \u064a\u0648\u0641\u0631 \u0643\u0644 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0627\u0644\u0646\u0633\u0627\u0621 \u0644\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"5849\" data-end=\"5880\">\u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062b\u0642\u0629. <\/p>\n<p data-start=\"5920\" data-end=\"6176\">\u0641\u064a <strong data-start=\"5923\" data-end=\"5950\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646<\/strong> \u060c \u062a\u062c\u0639\u0644 \u0627\u0644\u062c\u062f\u0627\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a\u0629 \u0627\u0644\u062c\u062f\u064a\u062f\u0629 \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649. \u0645\u0639 <strong data-start=\"6005\" data-end=\"6023\">\u0645\u062f\u0631\u0628\u064a\u0646 \u062e\u0628\u0631\u0627\u0621<\/strong> <strong data-start=\"6025\" data-end=\"6056\">\u0648\u0645\u0631\u0627\u0641\u0642 \u062d\u062f\u064a\u062b\u0629<\/strong> <strong data-start=\"6064\" data-end=\"6090\">\u0648\u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629<\/strong> \u060c \u062a\u0639\u062f \u0641\u064a\u0631\u0627\u063a\u0648 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0648\u0627\u0636\u062d \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0645\u0633\u062a\u0639\u062f\u0627\u062a \u0644\u0644\u0627\u0644\u062a\u0632\u0627\u0645 <strong data-start=\"6154\" data-end=\"6173\">\u0628\u0631\u062d\u0644\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 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<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u061f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u0639\u0632\u0648\u0644\u0629 \u060c \u062a\u0631\u0643\u0632 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