{"id":8609,"date":"2025-11-10T11:05:59","date_gmt":"2025-11-10T11:05:59","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a7%d9%84%d9%86%d8%b4%d9%8a%d8%b7%d8%a7%d8%aa-%d9%85%d8%a7%d8%b0%d8%a7-%d9%8a%d8%ac%d8%a8-%d8%aa\/"},"modified":"2025-12-01T03:52:08","modified_gmt":"2025-12-01T03:52:08","slug":"%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a7%d9%84%d9%86%d8%b4%d9%8a%d8%b7%d8%a7%d8%aa-%d9%85%d8%a7%d8%b0%d8%a7-%d9%8a%d8%ac%d8%a8-%d8%aa","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d8%aa%d8%ba%d8%b0%d9%8a%d8%a9-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1-%d8%a7%d9%84%d9%86%d8%b4%d9%8a%d8%b7%d8%a7%d8%aa-%d9%85%d8%a7%d8%b0%d8%a7-%d9%8a%d8%ac%d8%a8-%d8%aa\/","title":{"rendered":"\u0646\u0635\u0627\u0626\u062d \u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0646\u0634\u064a\u0637\u0627\u062a: \u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647\u0627 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646"},"content":{"rendered":"<p data-start=\"299\" data-end=\"646\">\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0635\u062d\u064a\u062d \u0628\u064a\u0646 <strong data-start=\"333\" data-end=\"359\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0634\u0639\u0648\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f <strong data-start=\"423\" data-end=\"434\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0646\u0634\u064a\u0637\u0627\u062a\u2014\u0633\u0648\u0627\u0621 \u0643\u0646 \u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0623\u0648 \u062a\u062c\u0631\u064a\u0646\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u0633\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u2014<strong data-start=\"504\" data-end=\"530\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629<\/strong> \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u064a\u0639\u0632\u0632 \u0623\u062f\u0627\u0626\u0643\u060c \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0643\u0641\u0627\u0621\u0629. <\/p>\n<p data-start=\"648\" data-end=\"995\">\u0648\u0641\u0642\u0627 <strong data-start=\"665\" data-end=\"703\">\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0639\u0644\u0645 \u0627\u0644\u062d\u0645\u064a\u0629<\/strong> <strong data-start=\"712\" data-end=\"751\">\u0648\u0627\u0644\u0643\u0644\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0637\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong>\u060c \u0641\u0625\u0646 <strong data-start=\"753\" data-end=\"788\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0644\u0627 \u062a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0646\u0641\u0633\u0647. \u064a\u062d\u062a\u0627\u062c \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646 <strong data-start=\"860\" data-end=\"877\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> <strong data-start=\"879\" data-end=\"890\">\u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> <strong data-start=\"896\" data-end=\"912\">\u0648\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong> \u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0648\u0625\u0635\u0644\u0627\u062d \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0628\u0639\u062f \u0630\u0644\u0643. <\/p>\n<p data-start=\"997\" data-end=\"1146\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644\u060c \u0633\u0646\u0634\u0631\u062d <strong data-start=\"1026\" data-end=\"1058\">\u0645\u0627 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u0648\u0643\u064a\u0641\u064a\u0629 <strong data-start=\"1067\" data-end=\"1092\">\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u0648\u0644\u0645\u0627\u0630\u0627 <strong data-start=\"1102\" data-end=\"1115\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/strong> \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0645\u0645\u0627 \u062a\u0639\u062a\u0642\u062f.<\/p>\n<h2 data-start=\"1153\" data-end=\"1197\">\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0645\u0647\u0645\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646<\/h2>\n<p data-start=\"1199\" data-end=\"1539\">\u0643\u0644 <strong data-start=\"1205\" data-end=\"1216\">\u062a\u0645\u0631\u064a\u0646<\/strong> \u062a\u0642\u0648\u0645 \u0628\u0647 \u2014 \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 <strong data-start=\"1237\" data-end=\"1264\">\u062a\u0645\u0631\u064a\u0646\u0627 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629<\/strong> \u0623\u0648 \u062c\u0644\u0633\u0629 \u064a\u0648\u063a\u0627 \u062e\u0641\u064a\u0641\u0629 \u2014 \u064a\u062a\u0637\u0644\u0628 \u0637\u0627\u0642\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 <strong data-start=\"1320\" data-end=\"1332\">\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>\u060c \u0648\u0647\u0648 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u062e\u0632\u0646 \u0644\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643. <strong data-start=\"1382\" data-end=\"1411\">\u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u062a\u062d\u062f\u062f \u0643\u0645\u064a\u0629 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627\u060c 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data-end=\"1644\"><a href=\"https:\/\/viragofitness.ae\/blog\/5-must-do-strength-exercises-for-women-lean-muscle-confidence\/\">\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/strong> \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<\/li>\n<li data-start=\"1662\" data-end=\"1710\">\n<p data-start=\"1664\" data-end=\"1710\">\u064a\u0642\u0644\u0644 <strong data-start=\"1671\" data-end=\"1690\">\u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<\/li>\n<li data-start=\"1711\" data-end=\"1772\">\n<p data-start=\"1713\" data-end=\"1772\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 <strong data-start=\"1729\" data-end=\"1744\">\u0627\u0644\u0633\u0643\u0631<\/strong> \u0627\u0644\u0645\u0633\u062a\u0642\u0631 <strong data-start=\"1749\" data-end=\"1769\">\u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a<\/strong>.<\/p>\n<\/li>\n<li data-start=\"1773\" data-end=\"1812\">\n<p data-start=\"1775\" data-end=\"1812\">\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 <strong data-start=\"1794\" data-end=\"1809\">\u0639\u0644\u0649 \u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1814\" data-end=\"1962\">\u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u2014\u0628\u0644 \u064a\u062a\u0639\u0644\u0642 <strong data-start=\"1854\" data-end=\"1873\">\u0628\u062a\u0648\u0642\u064a\u062a \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629<\/strong> \u0648\u0641\u0647\u0645 <strong data-start=\"1892\" data-end=\"1916\">\u0645\u0627 \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645\u0643<\/strong> \u0641\u064a \u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646 <strong data-start=\"1940\" data-end=\"1959\">\u0645\u0631\u0627\u062d\u0644 \u0631\u062d\u0644\u062a\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong>.<\/p>\n<h2 data-start=\"1969\" data-end=\"2002\">\u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<h3 data-start=\"2004\" data-end=\"2045\">\u0641\u0647\u0645 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n<p data-start=\"2046\" data-end=\"2342\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0646\u062d\u0643 <strong data-start=\"2051\" data-end=\"2071\">\u0648\u062c\u0628\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0627\u0644\u0637\u0627\u0642\u0629\u060c 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data-end=\"2308\">\u0648\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0643\u0645\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 <strong data-start=\"2332\" data-end=\"2339\">\u0627\u0644\u062f\u0647\u0648\u0646<\/strong>. <\/p>\n<p data-start=\"2344\" data-end=\"2386\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0642\u0628\u0644 <strong data-start=\"2372\" data-end=\"2383\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>:<\/p>\n<ul data-start=\"2387\" data-end=\"2657\">\n<li data-start=\"2387\" data-end=\"2471\">\n<p data-start=\"2389\" data-end=\"2471\"><strong data-start=\"2389\" data-end=\"2415\">\u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 + \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong>: \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0623\u0648 \u0627\u0644\u0645\u0648\u0632 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"2472\" data-end=\"2564\">\n<p data-start=\"2474\" data-end=\"2564\"><strong data-start=\"2474\" data-end=\"2486\">\u0627\u0644\u0639\u0635\u064a\u0631<\/strong>: \u0627\u062e\u0644\u0637 \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u0648\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u064a\u0639\u0629 <strong data-start=\"2540\" data-end=\"2555\">\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> .<\/p>\n<\/li>\n<li data-start=\"2565\" data-end=\"2657\">\n<p data-start=\"2567\" data-end=\"2657\"><strong data-start=\"2567\" data-end=\"2619\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 \u0642\u0628\u0644 30 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>: \u0642\u0637\u0639\u0629 \u0641\u0627\u0643\u0647\u0629 \u0623\u0648 \u0644\u0648\u062d \u0637\u0627\u0642\u0629.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2659\" data-end=\"2767\">\u062a\u062c\u0646\u0628 <strong data-start=\"2665\" data-end=\"2697\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong> \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629\u2014\u0641\u0642\u062f \u062a\u0633\u0628\u0628 \u0627\u0646\u0632\u0639\u0627\u062c\u0627 \u0648\u062a\u0628\u0637\u0621 \u0627\u0644\u0647\u0636\u0645.<\/p>\n<p data-start=\"2769\" data-end=\"2926\">\ud83d\udca1 <strong data-start=\"2772\" data-end=\"2790\">\u0646\u0635\u064a\u062d\u0629 \u0623\u062e\u0635\u0627\u0626\u064a \u062a\u063a\u0630\u064a\u0629:<\/strong> \u0625\u0630\u0627 <strong data-start=\"2799\" data-end=\"2839\">\u0627\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u064a\u0646\u0643 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629<\/strong>\u060c \u0623\u0636\u0641 <strong data-start=\"2849\" data-end=\"2897\">30-60 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<h2 data-start=\"2933\" data-end=\"2971\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628: \u0644\u0627 \u062a\u0633\u062a\u0647\u064a\u0646 \u0628\u0630\u0644\u0643<\/h2>\n<p data-start=\"2973\" data-end=\"3171\">\u0627\u0644\u062d\u0641\u0627\u0638 <strong data-start=\"2981\" data-end=\"2993\">\u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/strong> \u0647\u0648 \u0623\u062d\u062f \u0623\u0628\u0633\u0637 \u0648\u0623\u0643\u062b\u0631 \u0627\u0644\u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"3052\" data-end=\"3076\">\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>. \u062d\u062a\u0649 \u0627\u0644\u062c\u0641\u0627\u0641 \u0627\u0644\u0637\u0641\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 <strong data-start=\"3112\" data-end=\"3129\">\u062a\u0642\u0644\u0635\u0627\u062a \u0639\u0636\u0644\u064a\u0629<\/strong> \u0623\u0648 \u062a\u0639\u0628 \u0623\u0648 \u062f\u0648\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062f\u0631\u064a\u0628. <\/p>\n<ul data-start=\"3173\" data-end=\"3467\">\n<li data-start=\"3173\" data-end=\"3242\">\n<p data-start=\"3175\" data-end=\"3242\">\u0627\u0634\u0631\u0628 <strong data-start=\"3181\" data-end=\"3196\">\u0645\u0646 2 \u0625\u0644\u0649 3 \u0623\u0643\u0648\u0627\u0628<\/strong> \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 <strong data-start=\"3206\" data-end=\"3239\">\u0642\u0628\u0644 \u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>.<\/p>\n<\/li>\n<li data-start=\"3243\" data-end=\"3352\">\n<p data-start=\"3245\" data-end=\"3352\">\u0627\u0634\u0631\u0628 <strong data-start=\"3254\" data-end=\"3270\">\u0645\u0634\u0631\u0648\u0628\u0627 \u0631\u064a\u0627\u0636\u064a\u0627<\/strong> \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u064a\u0646\u0643 \u0644\u0623\u0643\u062b\u0631 <strong data-start=\"3305\" data-end=\"3319\">\u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629<\/strong> \u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0639\u0631\u0642 \u0628\u0634\u062f\u0629.<\/p>\n<\/li>\n<li data-start=\"3353\" data-end=\"3467\">\n<p data-start=\"3355\" data-end=\"3467\">\u0623\u0636\u0641 <strong data-start=\"3363\" data-end=\"3379\">\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a<\/strong>\u2014\u0645\u062b\u0644 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645\u060c \u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645\u060c \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645\u2014\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u062c\u0633\u0645\u0643 <strong data-start=\"3436\" data-end=\"3464\">\u0639\u0644\u0649 \u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u0642\u0648\u062f\u0629<\/strong>.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3469\" data-end=\"3591\">\u064a\u0633\u0627\u0639\u062f <strong data-start=\"3469\" data-end=\"3482\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/strong> \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0632\u064a\u064a\u062a \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c <strong data-start=\"3538\" data-end=\"3566\">\u0648\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong> \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<h2 data-start=\"144\" data-end=\"179\">\u0645\u0627\u0630\u0627 \u062a\u0623\u0643\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<h3 data-start=\"181\" data-end=\"205\">\u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621<\/h3>\n<p data-start=\"206\" data-end=\"480\">\u0628\u0639\u062f <strong data-start=\"214\" data-end=\"225\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u062a\u0646\u0641\u062f \u0645\u062e\u0632\u0648\u0646\u0627\u062a \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0641\u064a \u062c\u0633\u0645\u0643\u060c \u0648\u064a\u062a\u062d\u0644\u0644 <strong data-start=\"274\" data-end=\"292\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u060c \u0648\u064a\u0635\u0628\u062d \u062c\u0633\u0645\u0643 \u062c\u0627\u0647\u0632\u0627 <strong data-start=\"341\" data-end=\"363\">\u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0637\u0627\u0642\u0629<\/strong>. \u0648\u062c\u0628\u0629 <strong data-start=\"375\" data-end=\"391\">\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0636\u0631\u0648\u0631\u064a\u0629 <strong data-start=\"414\" data-end=\"433\"><a href=\"https:\/\/viragofitness.ae\/blog\/the-art-of-recovery-essential-strategies-for-womens-muscle-repair-and-injury-prevention\/\">\u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/strong>\u060c \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645. <\/p>\n<p data-start=\"482\" data-end=\"780\">\u0648\u0641\u0642\u0627 <strong data-start=\"499\" data-end=\"544\">\u0644\u0644\u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629<\/strong>\u060c \u0641\u0625\u0646 \u062a\u0646\u0627\u0648\u0644 \u0645\u0632\u064a\u062c \u0645\u0646 <strong data-start=\"562\" data-end=\"625\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u064a\u0633\u0627\u0639\u062f \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. \u0627\u0633\u062a\u0647\u062f\u0641 \u0646\u0633\u0628\u0629 3: <strong data-start=\"668\" data-end=\"681\">1<\/strong> \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2014 \u0623\u064a \u0623\u0646\u0647 \u0644\u0643\u0644 30 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 10 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. <\/p>\n<p data-start=\"782\" data-end=\"826\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0639\u062f <strong data-start=\"812\" data-end=\"823\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>:<\/p>\n<ul data-start=\"827\" data-end=\"1291\">\n<li data-start=\"827\" data-end=\"943\">\n<p data-start=\"829\" data-end=\"943\"><strong data-start=\"829\" data-end=\"876\">\u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/strong> \u2192 \u064a\u0639\u064a\u062f <strong data-start=\"888\" data-end=\"907\">\u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong> \u0648\u064a\u062f\u0639\u0645 <strong data-start=\"921\" data-end=\"940\">\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>.<\/p>\n<\/li>\n<li data-start=\"944\" data-end=\"1067\">\n<p data-start=\"946\" data-end=\"1067\"><strong data-start=\"946\" data-end=\"966\">\u0633\u0645\u0648\u0630\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0645\u0639 \u0627\u0644\u0645\u0648\u0632 \u0648\u0627\u0644\u062d\u0644\u064a\u0628 \u0648\u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u2192 \u0633\u0647\u0644 \u0627\u0644\u0647\u0636\u0645 \u0648\u0645\u0644\u064a\u0626\u0627 <strong data-start=\"1034\" data-end=\"1049\"><a href=\"https:\/\/viragofitness.ae\/blog\/the-art-of-recovery-essential-strategies-for-womens-muscle-repair-and-injury-prevention\/\">\u0628\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629<\/a><\/strong> \u0644\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621.<\/p>\n<\/li>\n<li data-start=\"1068\" data-end=\"1190\">\n<p data-start=\"1070\" data-end=\"1190\"><strong data-start=\"1070\" data-end=\"1099\">\u0627\u0644\u0628\u064a\u0636 \u0639\u0644\u0649 \u062e\u0628\u0632 \u0627\u0644\u062a\u0648\u0633\u062a \u0627\u0644\u0643\u0627\u0645\u0644<\/strong> \u2192 \u062a\u0648\u0627\u0632\u0646 \u0628\u0633\u064a\u0637 \u0628\u064a\u0646 <strong data-start=\"1122\" data-end=\"1151\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 <strong data-start=\"1167\" data-end=\"1180\">\u0627\u0633\u062a\u0639\u0627\u062f\u0629<\/strong> \u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<\/li>\n<li data-start=\"1191\" data-end=\"1291\">\n<p data-start=\"1193\" data-end=\"1291\"><strong data-start=\"1193\" data-end=\"1222\">\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0645\u0639 \u0627\u0644\u062a\u0648\u062a<\/strong> \u2192 <strong data-start=\"1234\" data-end=\"1262\">\u064a\u062f\u0639\u0645 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u064a\u0648\u0641\u0631 \u0645\u0636\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0633\u062f\u0629.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1293\" data-end=\"1493\">\ud83d\udca1 <strong data-start=\"1296\" data-end=\"1318\">\u0631\u0624\u064a\u0629 \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u062a\u063a\u0630\u064a\u0629:<\/strong> \u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0642\u0645\u0646 <strong data-start=\"1331\" data-end=\"1352\"><a href=\"https:\/\/viragofitness.ae\/blog\/how-to-get-back-to-fitness-after-a-break-without-burning-out\/\">\u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629<\/a><\/strong> \u0623\u0648 <strong data-start=\"1356\" data-end=\"1383\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong> \u064a\u062d\u062a\u062c\u0646 \u0625\u0644\u0649 <strong data-start=\"1395\" data-end=\"1430\">\u062d\u0648\u0627\u0644\u064a 20-30 \u062c\u0631\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0643\u0644 \u0648\u062c\u0628\u0629<\/strong> \u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 <strong data-start=\"1462\" data-end=\"1478\">\u0641\u064a \u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0628\u0641\u0639\u0627\u0644\u064a\u0629.<\/p>\n<h2 data-start=\"1500\" data-end=\"1553\">\u0643\u064a\u0641\u064a\u0629 \u062a\u062e\u0635\u064a\u0635 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0644\u062a\u0646\u0627\u0633\u0628 \u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633\u0647\u0627<\/h2>\n<p data-start=\"1555\" data-end=\"1706\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0639\u062a\u0645\u062f \u0646\u0647\u062c\u0643 <strong data-start=\"1560\" data-end=\"1586\">\u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0630\u064a \u062a\u0642\u0648\u0645 \u0628\u0647. \u062a\u0633\u062a\u062e\u062f\u0645 \u0623\u0634\u0643\u0627\u0644 <strong data-start=\"1668\" data-end=\"1680\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641: <\/p>\n<div class=\"_tableContainer_1rjym_1\">\n<div class=\"group _tableWrapper_1rjym_13 flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"1708\" data-end=\"2249\">\n<thead data-start=\"1708\" data-end=\"1774\">\n<tr data-start=\"1708\" data-end=\"1774\">\n<th data-start=\"1708\" data-end=\"1731\" data-col-size=\"sm\"><strong data-start=\"1710\" data-end=\"1730\">\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/th>\n<th data-start=\"1731\" data-end=\"1752\" data-col-size=\"sm\"><strong data-start=\"1733\" data-end=\"1751\">\u0641\u0648\u0643\u0633 \u0646\u064a\u0648\u062a\u0631\u064a\u0646\u062a<\/strong><\/th>\n<th data-start=\"1752\" data-end=\"1774\" data-col-size=\"md\"><strong data-start=\"1754\" data-end=\"1772\">\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0627 \u0645\u0647\u0645<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"1844\" data-end=\"2249\">\n<tr data-start=\"1844\" data-end=\"1945\">\n\u062a\u0645\u0627\u0631\u064a\u0646 <\/p>\n<td data-start=\"1844\" data-end=\"1878\" data-col-size=\"sm\"><strong data-start=\"1846\" data-end=\"1877\">\u0627\u0644\u0642\u0644\u0628 \/ \u0627\u0644\u062a\u062d\u0645\u0644<\/strong><\/td>\n<td data-start=\"1878\" data-end=\"1898\" data-col-size=\"sm\"><strong data-start=\"1880\" data-end=\"1897\">\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/td>\n<td data-start=\"1898\" data-end=\"1945\" data-col-size=\"md\">\u062c\u062f\u062f \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0637\u0627\u0642\u0629 \u062a\u062f\u0648\u0645 \u0637\u0648\u064a\u0644\u0627.<\/td>\n<\/tr>\n<tr data-start=\"1946\" data-end=\"2023\">\n<td data-start=\"1946\" data-end=\"1970\" data-col-size=\"sm\"><strong data-start=\"1948\" data-end=\"1969\">\u062a\u062f\u0631\u064a\u0628<\/strong><\/td>\n<p> \u0627\u0644\u0642\u0648\u0629<\/p>\n<td data-start=\"1970\" data-end=\"1984\" data-col-size=\"sm\"><strong data-start=\"1972\" data-end=\"1983\">\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/td>\n<td data-start=\"1984\" data-end=\"2023\" data-col-size=\"md\">\u064a\u0635\u0644\u062d \u0648\u064a\u0639\u064a\u062f \u0628\u0646\u0627\u0621 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/td>\n<\/tr>\n<tr data-start=\"2024\" data-end=\"2122\">\n<td data-start=\"2024\" data-end=\"2046\" data-col-size=\"sm\"><strong data-start=\"2026\" data-end=\"2045\">\u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0648 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/strong><\/td>\n<td data-start=\"2046\" data-end=\"2077\" data-col-size=\"sm\"><strong data-start=\"2048\" data-end=\"2076\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628<\/strong><\/td>\n<td data-start=\"2077\" data-end=\"2122\" data-col-size=\"md\">\u064a\u062f\u0639\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0647\u0627\u062f\u0626\u0629 \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a.<\/td>\n<\/tr>\n<tr data-start=\"2123\" data-end=\"2249\">\n<td data-start=\"2123\" data-end=\"2169\" data-col-size=\"sm\"><strong data-start=\"2125\" data-end=\"2168\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 (HIIT)<\/strong><\/td>\n<td data-start=\"2169\" data-end=\"2191\" data-col-size=\"sm\"><strong data-start=\"2171\" data-end=\"2190\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a + \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/td>\n<td data-start=\"2191\" data-end=\"2249\" data-col-size=\"md\">\u064a\u0633\u062a\u0639\u064a\u062f \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0633\u0631\u0639\u0629 \u0648\u064a\u0645\u0646\u0639 \u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"2251\" data-end=\"2389\">\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 <strong data-start=\"2271\" data-end=\"2290\">\u0634\u0643\u0644 \u0631\u0648\u062a\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646\u0643<\/strong> \u060c <strong data-start=\"2303\" data-end=\"2326\">\u0641\u0625\u0646 \u0645\u0639\u0631\u0641\u0629 \u0645\u0627 \u062a\u0623\u0643\u0644\u0647<\/strong> \u064a\u0636\u0645\u0646 \u0628\u0642\u0627\u0621 \u0637\u0627\u0642\u062a\u0643 \u0648\u062a\u0631\u0643\u064a\u0632\u0643 \u0648\u062a\u0639\u0627\u0641\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n<h2 data-start=\"2396\" data-end=\"2437\">\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/h2>\n<p data-start=\"2439\" data-end=\"2675\">\u062d\u062a\u0649 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0625\u0646 \u062a\u062e\u0637\u064a <strong data-start=\"2502\" data-end=\"2523\">\u0648\u062c\u0628\u062a\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0642\u062f \u064a\u0646\u0642\u0644\u0628 \u0639\u0644\u064a\u0643 \u0628\u0634\u0643\u0644 \u0639\u0643\u0633\u064a. \u0628\u062f\u0648\u0646 <strong data-start=\"2553\" data-end=\"2575\">\u062a\u063a\u0630\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>\u060c \u064a\u0628\u0642\u0649 \u062c\u0633\u0645\u0643 \u0641\u064a \u062d\u0627\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0632\u064a\u062f <strong data-start=\"2634\" data-end=\"2653\">\u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644<\/strong> \u0648\u064a\u0624\u062e\u0631 \u0627\u0644\u062a\u0642\u062f\u0645. <\/p>\n<p data-start=\"2677\" data-end=\"2728\"><strong data-start=\"2677\" data-end=\"2726\">\u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u062d\u062f\u062b \u0639\u0646\u062f\u0645\u0627 \u062a\u0639\u064a\u062f \u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0648\u0642\u0648\u062f \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d:<\/strong><\/p>\n<ul data-start=\"2729\" data-end=\"2954\">\n<li data-start=\"2729\" data-end=\"2776\">\n<p data-start=\"2731\" data-end=\"2776\">\u062a\u0642\u0644\u0644 <strong data-start=\"2742\" data-end=\"2761\">\u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<\/li>\n<li data-start=\"2777\" data-end=\"2844\">\n<p data-start=\"2779\" data-end=\"2844\">\u062a\u0633\u062a\u0639\u064a\u062f <strong data-start=\"2791\" data-end=\"2803\">\u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong> \u0648\u062a\u0633\u062a\u0639\u062f <strong data-start=\"2830\" data-end=\"2841\">\u0644\u062a\u0645\u0631\u064a\u0646\u0643<\/strong> \u0627\u0644\u0642\u0627\u062f\u0645.<\/p>\n<\/li>\n<li data-start=\"2845\" data-end=\"2909\">\n<p data-start=\"2847\" data-end=\"2909\">\u062a\u062d\u0633\u0646 <strong data-start=\"2859\" data-end=\"2882\">\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646<\/strong> \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/p>\n<\/li>\n<li data-start=\"2910\" data-end=\"2954\">\n<p data-start=\"2912\" data-end=\"2954\">\u0623\u0646\u062a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 <strong data-start=\"2929\" data-end=\"2939\">\u0627\u0644\u0625\u0635\u0627\u0628\u0629<\/strong> \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2956\" data-end=\"3115\"><strong data-start=\"2956\" data-end=\"2969\">\u062a\u0630\u0643\u0631:<\/strong> \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0644\u064a\u0633\u062a \u0639\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0643\u0644\u2014\u0628\u0644 \u0639\u0646 <strong data-start=\"3024\" data-end=\"3040\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u0635\u062d\u064a<\/strong> \u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u062c\u0633\u0645\u0643 <strong data-start=\"3059\" data-end=\"3088\">\u0639\u0644\u0649 \u0627\u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/strong> \u062e\u0644\u0627\u0644 \u0627\u0644\u062c\u0644\u0633\u0629 \u0627\u0644\u0642\u0627\u062f\u0645\u0629.<\/p>\n<h2 data-start=\"219\" data-end=\"260\">\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0623\u0643\u0644 \u0627\u0644\u0630\u0643\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0646\u0634\u0637\u0627\u062a<\/h2>\n<p data-start=\"262\" data-end=\"456\">\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0647\u064a \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0639\u0646\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 <strong data-start=\"296\" data-end=\"322\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 <strong data-start=\"345\" data-end=\"358\">\u0647\u0648 \u0627\u0644\u062a\u062d\u0645\u0644<\/strong>\u060c <strong data-start=\"360\" data-end=\"372\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646<\/strong>\u060c \u0623\u0648 <strong data-start=\"377\" data-end=\"396\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0641\u0625\u0646 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u063a\u0630\u064a <strong data-start=\"406\" data-end=\"424\">\u0628\u0647\u0627 \u062c\u0633\u0645\u0643<\/strong> \u064a\u0648\u0645\u064a\u0627 \u062a\u0634\u0643\u0644 \u0646\u062a\u0627\u0626\u062c\u0643. <\/p>\n<h3 data-start=\"458\" data-end=\"488\">1. \u062a\u0648\u0642\u064a\u062a \u0648\u062c\u0628\u0627\u062a\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d<\/h3>\n<p data-start=\"489\" data-end=\"718\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0645\u0628\u0643\u0631\u0627 \u062c\u062f\u0627 \u0623\u0648 \u0645\u062a\u0623\u062e\u0631\u0627 \u062c\u062f\u0627 \u0642\u062f \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062e\u0645\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"561\" data-end=\"572\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>. \u062d\u0627\u0648\u0644 <strong data-start=\"581\" data-end=\"624\">\u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0627\u0639\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b<\/strong> \u0633\u0627\u0639\u0627\u062a\u060c \u0623\u0648 \u062a\u0646\u0627\u0648\u0644 <strong data-start=\"636\" data-end=\"688\">\u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0642\u0628\u0644 30 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0636\u063a\u0648\u0637\u0627 \u0628\u0627\u0644\u0648\u0642\u062a. <\/p>\n<p data-start=\"720\" data-end=\"912\">\u0628\u0639\u062f \u0627\u0644\u062c\u0644\u0633\u0629\u060c \u0627\u0633\u062a\u0639\u062f \u0644\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0637\u0627\u0642\u0629 <strong data-start=\"747\" data-end=\"784\">\u062e\u0644\u0627\u0644 \u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u2014 \u0641\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u064a\u0645\u062a\u0635 \u0641\u064a\u0647 \u062c\u0633\u0645\u0643 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0628\u0643\u0641\u0627\u0621\u0629 \u0623\u0643\u0628\u0631 <strong data-start=\"847\" data-end=\"875\">\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0625\u0635\u0644\u0627\u062d<\/strong> <strong data-start=\"880\" data-end=\"909\">\u0648\u062a\u062c\u062f\u064a\u062f \u0645\u062e\u0632\u0648\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>.<\/p>\n<h3 data-start=\"914\" data-end=\"941\">2. \u0625\u0639\u0637\u0627\u0621 \u0627\u0644\u0623\u0648\u0644\u0648\u064a\u0629 \u0644\u0644\u062a\u0648\u0627\u0632\u0646<\/h3>\n<p data-start=\"942\" data-end=\"1036\">\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0636\u0645\u0646 <strong data-start=\"947\" data-end=\"982\">\u062a\u063a\u0630\u064a\u062a\u0643 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u062f\u0627\u0626\u0645\u0627 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629:<\/p>\n<ul data-start=\"1038\" data-end=\"1267\">\n<li data-start=\"1038\" data-end=\"1103\">\n<p data-start=\"1040\" data-end=\"1103\">\u2192 <strong data-start=\"1040\" data-end=\"1057\">\u062a\u0648\u0641\u0631 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> \u0637\u0627\u0642\u0629 \u0633\u0631\u064a\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 <strong data-start=\"1088\" data-end=\"1100\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>.<\/p>\n<\/li>\n<li data-start=\"1104\" data-end=\"1176\">\n<p data-start=\"1106\" data-end=\"1176\"><strong data-start=\"1106\" data-end=\"1117\">\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u2192 \u064a\u0639\u064a\u062f \u0628\u0646\u0627\u0621 \u0648\u062a\u0642\u0648\u064a\u0629 \u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n<\/li>\n<li data-start=\"1177\" data-end=\"1267\">\n<p data-start=\"1179\" data-end=\"1267\"><strong data-start=\"1179\" data-end=\"1195\">\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong> \u2192 \u062a\u062f\u0639\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u062d\u0645\u0644\u060c <strong data-start=\"1241\" data-end=\"1264\">\u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a<\/strong> \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1269\" data-end=\"1397\">\u0627\u0644\u0637\u0628\u0642 \u0627\u0644\u0645\u062a\u0648\u0627\u0632\u0646 \u064a\u0639\u0632\u0632 <strong data-start=\"1292\" data-end=\"1316\">\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>\u060c \u0648\u064a\u0633\u0627\u0639\u062f <strong data-start=\"1323\" data-end=\"1342\">\u0639\u0644\u0649 \u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u0639\u0648\u0631\u0643 \u0628\u0627\u0644\u0631\u0636\u0627 \u062f\u0648\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0623\u0643\u0644.<\/p>\n<h3 data-start=\"1399\" data-end=\"1421\">3. \u0627\u0628\u0642 \u0645\u0631\u0637\u0628\u0627<\/h3>\n<p data-start=\"1422\" data-end=\"1668\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u062a\u0645 \u062a\u062c\u0627\u0647\u0644 <strong data-start=\"1422\" data-end=\"1435\">\u0627\u0644\u062a\u0631\u0637\u064a\u0628\u060c<\/strong> \u0644\u0643\u0646\u0647 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627 \u062d\u064a\u0648\u064a\u0627 \u0641\u064a <strong data-start=\"1482\" data-end=\"1506\">\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong> \u0648\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0623\u0648 <strong data-start=\"1546\" data-end=\"1573\">\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629<\/strong>\u060c \u064a\u0641\u0642\u062f \u062c\u0633\u0645\u0643 <strong data-start=\"1591\" data-end=\"1607\">\u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0644\u064a\u062a\u0627\u062a<\/strong> \u0628\u0633\u0628\u0628 \u0627\u0644\u0639\u0631\u0642\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0635\u0648\u062f\u064a\u0648\u0645 \u0648\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645 \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645. <\/p>\n<ul data-start=\"1670\" data-end=\"1961\">\n<li data-start=\"1670\" data-end=\"1746\">\n<p data-start=\"1672\" data-end=\"1746\"><strong data-start=\"1672\" data-end=\"1692\">\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong> \u0627\u0634\u0631\u0628 <strong data-start=\"1699\" data-end=\"1723\">2 \u0625\u0644\u0649 3 \u0623\u0643\u0648\u0627\u0628 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/strong> \u0642\u0628\u0644 \u062d\u0648\u0627\u0644\u064a \u0633\u0627\u0639\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"1747\" data-end=\"1846\">\n<p data-start=\"1749\" data-end=\"1846\"><strong data-start=\"1749\" data-end=\"1769\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong> \u0627\u0631\u062a\u0634\u0641 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0627\u062a <strong data-start=\"1817\" data-end=\"1843\">\u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0645\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629<\/strong>.<\/p>\n<\/li>\n<li data-start=\"1847\" data-end=\"1961\">\n<p data-start=\"1849\" data-end=\"1961\"><strong data-start=\"1849\" data-end=\"1872\">\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong> \u0623\u0639\u062f \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u0645\u0627\u0621 <strong data-start=\"1888\" data-end=\"1915\">\u0628\u0627\u0644\u0645\u0627\u0621 \u0623\u0648 \u0645\u0634\u0631\u0648\u0628 \u0631\u064a\u0627\u0636\u064a<\/strong> \u0625\u0630\u0627 \u0644\u0632\u0645 \u0627\u0644\u0623\u0645\u0631\u060c \u062e\u0627\u0635\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0639\u0631\u0642 \u0627\u0644\u0634\u062f\u064a\u062f.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1963\" data-end=\"2085\">\u0627\u0644\u0628\u0642\u0627\u0621 <strong data-start=\"1971\" data-end=\"1983\">\u0645\u0631\u0637\u0628\u0627<\/strong> \u064a\u0633\u0627\u0639\u062f <strong data-start=\"1990\" data-end=\"2015\">\u0641\u064a \u0645\u0646\u0639 \u062a\u0634\u0646\u062c\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u0648\u064a\u062f\u0639\u0645 <strong data-start=\"2026\" data-end=\"2041\">\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong>\u060c \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a <strong data-start=\"2058\" data-end=\"2075\">\u0627\u0644\u0637\u0627\u0642\u0629<\/strong> \u0645\u0633\u062a\u0642\u0631\u0629.<\/p>\n<h2 data-start=\"2092\" data-end=\"2135\">\u0646\u0645\u0648\u0630\u062c \u062e\u0637\u0629 \u0648\u062c\u0628\u0627\u062a \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h2>\n<div class=\"_tableContainer_1rjym_1\">\n<div class=\"group _tableWrapper_1rjym_13 flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"2137\" data-end=\"2832\">\n<thead data-start=\"2137\" data-end=\"2195\">\n<tr data-start=\"2137\" data-end=\"2195\">\n<th data-start=\"2137\" data-end=\"2150\" data-col-size=\"sm\"><strong data-start=\"2139\" data-end=\"2149\">\u062a\u0648\u0642\u064a\u062a<\/strong><\/th>\n<th data-start=\"2150\" data-end=\"2170\" data-col-size=\"md\"><strong data-start=\"2152\" data-end=\"2169\">\u0648\u062c\u0628\u0629 \u0623\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629<\/strong><\/th>\n<th data-start=\"2170\" data-end=\"2195\" data-col-size=\"md\"><strong data-start=\"2172\" data-end=\"2193\">\u0627\u0644\u063a\u0631\u0636 \/ \u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"2256\" data-end=\"2832\">\n<tr data-start=\"2256\" data-end=\"2368\">\n<td data-start=\"2256\" data-end=\"2281\" data-col-size=\"sm\">\u0642\u0628\u0644 3 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td>\n<td data-start=\"2281\" data-end=\"2321\" data-col-size=\"md\">\u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0648\u0627\u0644\u062a\u0648\u062a<\/td>\n<td data-start=\"2321\" data-end=\"2368\" data-col-size=\"md\">\u064a\u0628\u0646\u064a \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0648\u064a\u0648\u0641\u0631 \u0637\u0627\u0642\u0629 \u062b\u0627\u0628\u062a\u0629.<\/td>\n<\/tr>\n<tr data-start=\"2369\" data-end=\"2468\">\n<td data-start=\"2369\" data-end=\"2397\" data-col-size=\"sm\">\u0642\u0628\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td>\n<td data-start=\"2397\" data-end=\"2425\" data-col-size=\"md\">\u0645\u0648\u0632 \u0645\u0639 \u0632\u0628\u062f\u0629<\/td>\n<p> \u0627\u0644\u0644\u0648\u0632<\/p>\n<td data-start=\"2425\" data-end=\"2468\" data-col-size=\"md\">\u062a\u0639\u0632\u064a\u0632 \u0633\u0631\u064a\u0639 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0645\u0646\u0639 \u0627\u0644\u062c\u0648\u0639.<\/td>\n<\/tr>\n<tr data-start=\"2469\" data-end=\"2595\">\n<td data-start=\"2469\" data-end=\"2497\" data-col-size=\"sm\">\u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td>\n<td data-start=\"2497\" data-end=\"2547\" data-col-size=\"md\">\u0633\u0645\u0648\u062b\u064a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 (\u062d\u0644\u064a\u0628\u060c \u0645\u0633\u062d\u0648\u0642 \u0628\u0631\u0648\u062a\u064a\u0646\u060c \u0645\u0648\u0632)<\/td>\n<td data-start=\"2547\" data-end=\"2595\" data-col-size=\"md\">\u064a\u062c\u062f\u062f \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0635\u0644\u0627\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/td>\n<\/tr>\n<tr data-start=\"2596\" data-end=\"2724\">\n<td data-start=\"2596\" data-end=\"2622\" data-col-size=\"sm\">\u0628\u0639\u062f \u0633\u0627\u0639\u0629 \u0625\u0644\u0649 \u0633\u0627\u0639\u062a\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td>\n<td data-start=\"2622\" data-end=\"2666\" data-col-size=\"md\">\u0633\u0644\u0645\u0648\u0646 \u0645\u0634\u0648\u064a \u0645\u0639 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a<\/td>\n<td data-start=\"2666\" data-end=\"2724\" data-col-size=\"md\">\u064a\u0639\u064a\u062f \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0648\u064a\u062f\u0639\u0645 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/td>\n<\/tr>\n<tr data-start=\"2725\" data-end=\"2832\">\n<td data-start=\"2725\" data-end=\"2744\" data-col-size=\"sm\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/td>\n<p> \u0627\u0644\u0645\u0633\u0627\u0626\u064a<\/p>\n<td data-start=\"2744\" data-end=\"2775\" data-col-size=\"md\">\u0634\u0627\u064a \u0627\u0644\u0623\u0639\u0634\u0627\u0628 + \u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a<\/td>\n<td data-start=\"2775\" data-end=\"2832\" data-col-size=\"md\">\u064a\u0648\u0641\u0631 \u062f\u0647\u0648\u0646\u0627 \u0635\u062d\u064a\u0629\u060c \u0648\u064a\u0631\u062e\u064a \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062a\u0639\u0627\u0641\u064a.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<\/div>\n<p data-start=\"2834\" data-end=\"3023\">\ud83d\udca1 <strong data-start=\"2837\" data-end=\"2866\">\u0646\u0635\u064a\u062d\u0629 \u0623\u062e\u0635\u0627\u0626\u064a\u0629 \u062a\u063a\u0630\u064a\u0629 \u0645\u0633\u062c\u0644\u0629:<\/strong> \u0627\u062e\u062a\u0631 <strong data-start=\"2874\" data-end=\"2889\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629<\/strong> \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0627\u0644\u0645\u0635\u0646\u0639\u0629 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646\u060c \u0648\u0639\u062f\u0644 \u0627\u0644\u062d\u0635\u0635 \u0628\u0646\u0627\u0621 \u0639\u0644\u0649 <strong data-start=\"2964\" data-end=\"2993\">\u0634\u062f\u0629 \u062a\u0645\u0631\u064a\u0646\u0643<\/strong> <strong data-start=\"3003\" data-end=\"3020\">\u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong>.<\/p>\n<h2 data-start=\"3030\" data-end=\"3084\">\u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629: \u0643\u0644\u060c \u062a\u062f\u0631\u0628\u060c \u0648\u062a\u0639\u0627\u0641\u0649 \u0643\u0645\u062d\u062a\u0631\u0641<\/h2>\n<ul data-start=\"3086\" data-end=\"3446\">\n<li data-start=\"3086\" data-end=\"3157\">\n<p data-start=\"3088\" data-end=\"3157\"><strong data-start=\"3088\" data-end=\"3112\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0644\u062a\u062d\u0636\u064a\u0631 \u062c\u0633\u0645\u0643 \u0644\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632.<\/p>\n<\/li>\n<li data-start=\"3158\" data-end=\"3220\">\n<p data-start=\"3160\" data-end=\"3220\"><strong data-start=\"3160\" data-end=\"3186\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0644\u0625\u0635\u0644\u0627\u062d \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0632\u0648\u062f \u0628\u0627\u0644\u0637\u0627\u0642\u0629.<\/p>\n<\/li>\n<li data-start=\"3221\" data-end=\"3294\">\n<p data-start=\"3223\" data-end=\"3294\"><strong data-start=\"3223\" data-end=\"3247\">\u0627\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631<\/strong> \u2014 \u0627\u0644\u062c\u0641\u0627\u0641 \u064a\u062d\u062f \u0645\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<\/li>\n<li data-start=\"3295\" data-end=\"3356\">\n<p data-start=\"3297\" data-end=\"3356\"><strong data-start=\"3297\" data-end=\"3333\">\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u062f\u0647\u0648\u0646<\/strong> \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<\/li>\n<li data-start=\"3357\" data-end=\"3446\">\n<p data-start=\"3359\" data-end=\"3446\"><strong data-start=\"3359\" data-end=\"3382\">\u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u0645\u0643<\/strong> \u2014 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0639\u0632\u0632 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u062f\u0627\u0626\u0643\u060c \u0644\u0627 \u0623\u0646 \u062a\u0642\u064a\u062f\u0647.<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3453\" data-end=\"3477\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629<\/h3>\n<p data-start=\"3479\" data-end=\"3872\"><strong data-start=\"3479\" data-end=\"3505\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0645\u0631\u062a\u0628\u0637\u0627\u0646. \u0645\u0646 \u062e\u0644\u0627\u0644 \u0641\u0647\u0645 <strong data-start=\"3540\" data-end=\"3581\">\u0645\u0627 \u064a\u062c\u0628 \u062a\u0646\u0627\u0648\u0644\u0647 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>\u060c \u062a\u062f\u0639\u0645 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0641\u0636\u0644\u060c \u0628\u0644 \u0623\u064a\u0636\u0627 <strong data-start=\"3640\" data-end=\"3681\">\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/strong>. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a <strong data-start=\"3698\" data-end=\"3717\">\u062a\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/strong>\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u0633 <strong data-start=\"3725\" data-end=\"3735\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/strong>\u060c \u0623\u0648 \u062a\u0645\u0627\u0631\u0633 <strong data-start=\"3751\" data-end=\"3759\">\u0627\u0644\u064a\u0648\u063a\u0627<\/strong>\u060c \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 <strong data-start=\"3767\" data-end=\"3787\">\u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/strong> \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u0627 \u0648\u0645\u0631\u0643\u0632\u0627 \u0648\u0645\u0633\u062a\u0639\u062f\u0627 \u0644\u062c\u0644\u0633\u062a\u0643 \u0627\u0644\u0642\u0627\u062f\u0645\u0629.  <\/p>\n<h2 data-start=\"266\" data-end=\"317\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u2013 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0646\u0634\u064a\u0637\u0627\u062a<\/h2>\n<h3 data-start=\"319\" data-end=\"367\">1. \u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0623\u0643\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/h3>\n<p data-start=\"368\" data-end=\"733\">\u0642\u0628\u0644 <strong data-start=\"377\" data-end=\"388\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>\u060c \u064a\u062c\u0628 \u0639\u0644\u0649 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 <strong data-start=\"418\" data-end=\"438\">\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 <strong data-start=\"453\" data-end=\"482\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0646\u0639 \u0627\u0644\u062a\u0639\u0628. \u0645\u0646 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0632\u0628\u0627\u062f\u064a\u060c \u0645\u0648\u0632\u0629 \u0645\u0639 \u0632\u0628\u062f\u0629 \u0627\u0644\u0644\u0648\u0632\u060c \u0623\u0648 \u0633\u0645\u0648\u0630\u064a \u0645\u0639 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646. \u0645\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a <strong data-start=\"631\" data-end=\"671\">\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0642\u0628\u0644 2 \u0625\u0644\u0649 3 \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong> \u0623\u0648 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0635\u063a\u064a\u0631\u0629 <strong data-start=\"694\" data-end=\"730\">\u0642\u0628\u0644 30 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>.  <\/p>\n<h3 data-start=\"740\" data-end=\"806\">2. \u0643\u0645 \u064a\u062c\u0628 \u0623\u0646 \u0623\u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0623\u062a\u0639\u0627\u0641\u0649 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u061f<\/h3>\n<p data-start=\"807\" data-end=\"1141\">\u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629 <strong data-start=\"810\" data-end=\"820\">\u0627\u0644\u0646\u0634\u0627\u0637<\/strong> \u0648\u062f\u0639\u0645 <strong data-start=\"833\" data-end=\"852\">\u062a\u0639\u0627\u0641\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>\u060c \u062d\u0627\u0648\u0644 \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0623\u0648 \u0648\u062c\u0628\u0629 \u062e\u0641\u064a\u0641\u0629 \u0628\u0646\u0633\u0628\u0629 <strong data-start=\"888\" data-end=\"901\">3:1<\/strong> \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062e\u0644\u0627\u0644 <strong data-start=\"929\" data-end=\"959\">\u0633\u0627\u0639\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong>. \u0647\u0630\u0627 \u0627\u0644\u0645\u0632\u064a\u062c \u064a\u0639\u064a\u062f <strong data-start=\"990\" data-end=\"1009\">\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062c\u0644\u064a\u0643\u0648\u062c\u064a\u0646<\/strong>\u060c \u0648\u064a\u0635\u0644\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u0623\u0644\u0645. \u0639\u0635\u064a\u0631 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a \u0645\u0639 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a 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data-start=\"1723\" data-end=\"1740\">\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong> \u0644\u0644\u0637\u0627\u0642\u0629 <strong data-start=\"1756\" data-end=\"1767\">\u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong> \u0644\u0644\u0625\u0635\u0644\u0627\u062d. \u062a\u0648\u0641\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629\u060c \u0648\u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0627\u0644\u0628\u064a\u0636\u060c \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0642\u0648\u062f\u0627 \u0633\u0631\u064a\u0639 \u0644\u0643\u0646\u0647 \u064a\u062f\u0648\u0645 \u0637\u0648\u064a\u0644\u0627. \u064a\u0645\u0643\u0646 <strong data-start=\"1878\" data-end=\"1891\">\u0644\u0623\u062e\u0635\u0627\u0626\u064a 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\u0644\u0636\u0645\u0627\u0646 \u062f\u0639\u0645\u0647\u0627 <strong data-start=\"2441\" data-end=\"2473\">\u0644\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621<\/strong> . <\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0625\u064a\u062c\u0627\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0635\u062d\u064a\u062d \u0628\u064a\u0646 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u0627 \u0643\u0628\u064a\u0631\u0627 \u0641\u064a \u0634\u0639\u0648\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0646\u0634\u064a\u0637\u0627\u062a\u2014\u0633\u0648\u0627\u0621 \u0643\u0646 \u062a\u0631\u0641\u0639 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