{"id":8625,"date":"2025-10-29T13:12:04","date_gmt":"2025-10-29T13:12:04","guid":{"rendered":"https:\/\/viragofitness.ae\/blog\/10-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d9%85%d9%81%d8%a7%d8%ac%d8%a6%d8%a9-%d9%84%d9%84%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d8%b3-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/"},"modified":"2025-12-01T03:52:20","modified_gmt":"2025-12-01T03:52:20","slug":"10-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d9%85%d9%81%d8%a7%d8%ac%d8%a6%d8%a9-%d9%84%d9%84%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d8%b3-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1","status":"publish","type":"post","link":"https:\/\/viragofitness.ae\/ar\/blog\/10-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d9%85%d9%81%d8%a7%d8%ac%d8%a6%d8%a9-%d9%84%d9%84%d8%a8%d9%8a%d9%84%d8%a7%d8%aa%d8%b3-%d9%84%d9%84%d9%86%d8%b3%d8%a7%d8%a1\/","title":{"rendered":"10 \u0641\u0648\u0627\u0626\u062f \u0645\u0641\u0627\u062c\u0626\u0629 \u0644\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0646\u0633\u0627\u0621"},"content":{"rendered":"<h2 data-start=\"697\" data-end=\"752\">\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0643\u0644 \u0627\u0645\u0631\u0623\u0629<\/h2>\n<p data-start=\"754\" data-end=\"1109\">\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0635\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0623\u0646\u0647 &#8220;\u0645\u0641\u064a\u062f \u0644\u0644\u062c\u0630\u0639&#8221;\u060c \u0623\u0648 \u064a\u0646\u0638\u0631 \u0625\u0644\u064a\u0647 \u0643\u062a\u0645\u0631\u064a\u0646 \u0644\u0637\u064a\u0641 \u0645\u062e\u0635\u0635 \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0646\u0633\u0627\u0621. \u0647\u0630\u0647 \u0646\u0635\u0641 \u0627\u0644\u0642\u0635\u0629 \u0641\u0642\u0637. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 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\u0635\u0627\u0644\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u2014 \u0648\u0647\u064a \u0635\u0627\u0644\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u0645\u0643\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u2014 \u0646\u0631\u0649 \u064a\u0648\u0645\u064a\u0627 \u0643\u064a\u0641 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0646\u0633\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062a\u062d\u0633\u0646\u060c \u0648\u0627\u0644\u0639\u064a\u0634 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a 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\u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644\u060c \u0633\u062a\u0641\u0647\u0645 \u0627\u0644\u0633\u0628\u0628.  <\/p>\n<h2 data-start=\"1545\" data-end=\"1561\">\u0627\u0644\u0646\u0642\u0627\u0637 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u0644\u0635\u0629<\/h2>\n<p data-start=\"1563\" data-end=\"1781\"><strong data-start=\"1563\" data-end=\"1597\">1. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0643\u0644 \u0627\u0645\u0631\u0623\u0629.<\/strong><br data-start=\"1597\" data-end=\"1600\">\u064a\u0645\u0643\u0646 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u064a\u0646\u060c \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644\u060c \u0648\u0627\u0644\u0646\u0633\u0627\u0621 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\u0627\u0644\u0639\u0627\u0644\u0645 \u2014 \u0641\u064a \u0627\u0644\u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a\u060c \u0641\u064a \u0628\u064a\u0626\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0641\u064a \u0628\u0631\u0627\u0645\u062c \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u0641\u064a \u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0646\u0633\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633.<\/p>\n<h3 data-start=\"2861\" data-end=\"2884\">\u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/h3>\n<p data-start=\"2885\" data-end=\"3037\">\u0628\u064a\u0646\u0645\u0627 \u062a\u0648\u062c\u062f \u0645\u062f\u0627\u0631\u0633 \u0645\u062e\u062a\u0644\u0641\u0629 \u0644\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u064a\u0648\u0645 (\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629\u060c \u0645\u0639\u0627\u0635\u0631\u0629\u060c \u0633\u0631\u064a\u0631\u064a\u0629)\u060c \u062a\u0638\u0644 \u0627\u0644\u0623\u0633\u0633 \u062b\u0627\u0628\u062a\u0629. \u0645\u0628\u0627\u062f\u0626 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0647\u064a: <\/p>\n<ul>\n<li data-start=\"3040\" data-end=\"3048\">\u0646\u0641\u0633<\/li>\n<li data-start=\"3051\" data-end=\"3066\">\u062a\u0631\u0643\u064a\u0632<\/li>\n<li data-start=\"3069\" data-end=\"3078\">\u062a\u062d\u0643\u0645<\/li>\n<li data-start=\"3081\" data-end=\"3092\">\u062f\u0642\u0629<\/li>\n<li data-start=\"3095\" data-end=\"3121\">\u0627\u0644\u0645\u0631\u0643\u0632 (\u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629)<\/li>\n<li data-start=\"3124\" data-end=\"3156\">\u0627\u0644\u062a\u062f\u0641\u0642 (\u062d\u0631\u0643\u0629 \u0631\u0634\u064a\u0642\u0629 \u0648\u0633\u0644\u0633\u0629)<\/li>\n<\/ul>\n<p data-start=\"3158\" data-end=\"3343\">\u0647\u0630\u0647 \u0627\u0644\u0645\u0628\u0627\u062f\u0626 \u0647\u064a \u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0628\u062f\u0648 \u0645\u062e\u062a\u0644\u0641\u0627 \u062c\u062f\u0627 \u0639\u0646 &#8220;\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0630\u0639&#8221; \u0627\u0644\u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0639\u0644\u0649 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a. \u0623\u0646\u062a \u0644\u0627 \u062a\u0642\u0648\u0645 \u0641\u0642\u0637 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646. \u0623\u0646\u062a \u062a\u062f\u0631\u0628 \u062c\u0633\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0646\u064a\u0629.  <\/p>\n<h3 data-start=\"3345\" data-end=\"3392\">\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u0645\u0642\u0627\u0628\u0644 \u0631\u064a\u0641\u0648\u0631\u0645\u0631 \/ \u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0639\u062f\u0627\u062a<\/h3>\n<p data-start=\"3393\" data-end=\"3413\">\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633:<\/p>\n<ul>\n<li data-start=\"3416\" data-end=\"3466\">\u0639\u0644\u0649 \u0627\u0644\u0633\u062c\u0627\u062f\u0629 (\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0639\u062f\u0627\u062a \u0642\u0644\u064a\u0644\u0629)<\/li>\n<li data-start=\"3469\" data-end=\"3571\">\u0639\u0644\u0649 \u0645\u0639\u062f\u0627\u062a \u0645\u062a\u062e\u0635\u0635\u0629 \u0645\u062b\u0644 \u0627\u0644\u0631\u064a\u0641\u0648\u0631\u0645\u0631\u060c \u0643\u0627\u062f\u064a\u0644\u0627\u0643 \/ \u0637\u0627\u0648\u0644\u0629 \u0627\u0644\u0623\u0631\u062c\u0648\u062d\u0629\u060c \u0643\u0631\u0633\u064a \u0648\u0648\u0646\u062f\u0627\u060c \u0628\u0631\u0645\u064a\u0644 \u0627\u0644\u0633\u0644\u0645\u060c \u0648\u063a\u064a\u0631\u0647\u0627.<\/li>\n<\/ul>\n<p data-start=\"3573\" data-end=\"3683\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u064a\u062a\u062d\u062f\u0627\u0643 \u0628\u0627\u0644\u062c\u0627\u0630\u0628\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642\u060c \u0648\u062b\u0628\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643.<\/p>\n<p data-start=\"3685\" data-end=\"3769\">\u064a\u0633\u062a\u062e\u062f\u0645 \u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0646\u0648\u0627\u0628\u0636 \u0648\u0627\u0644\u0643\u0627\u0628\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u062d\u0632\u0645\u0629 \u0648\u0627\u0644\u0645\u0646\u0635\u0627\u062a \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0623\u064a \u0645\u0646:<\/p>\n<ul>\n<li data-start=\"3772\" data-end=\"3827\">\u062f\u0639\u0645\u0643 (\u062c\u0639\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0623\u0633\u0647\u0644\u060c \u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u0627\u060c \u0648\u062a\u0648\u062c\u064a\u0647\u0627)<br \/>\n \u0623\u0648<\/li>\n<li data-start=\"3830\" data-end=\"3874\">\u062a\u062d\u062f\u0627\u0643 (\u0625\u0636\u0627\u0641\u0629 \u062d\u0645\u0644\u060c \u0639\u062f\u0645 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u060c \u0645\u062f\u0649)<\/li>\n<\/ul>\n<p data-start=\"3876\" data-end=\"3987\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0633\u0628\u0628 \u064a\u0645\u0643\u0646 \u0644\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0646 \u064a\u0644\u062a\u0642\u064a \u062a\u0642\u0631\u064a\u0628\u0627 \u0628\u0623\u064a \u0627\u0645\u0631\u0623\u0629 \u062d\u064a\u062b \u0647\u064a: \u062a\u062a\u0639\u0627\u0641\u0649\u060c \u062a\u0639\u064a\u062f \u0627\u0644\u0628\u0646\u0627\u0621\u060c \u0623\u0648 \u062a\u062a\u062f\u0631\u0628 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621.<\/p>\n<h2 data-start=\"4113\" data-end=\"4148\"><a href=\"https:\/\/complete-pilates.co.uk\/surprising-benefits-of-pilates\/#:~:text=10%20Benefits%20of%20Pilates,FAQs\" rel=\"nofollow noopener\" target=\"_blank\">10 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0646\u0633\u0627\u0621<\/a><\/h2>\n<h3 data-start=\"4150\" data-end=\"4196\">1. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646\u0627\u0633\u0628 \u062a\u0642\u0631\u064a\u0628\u0627 \u0644\u0644\u062c\u0645\u064a\u0639<\/h3>\n<p data-start=\"4197\" data-end=\"4362\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0642\u0648\u0649 (\u0648\u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0645\u0648\u0631 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u0642\u062f\u0631 \u062d\u0642\u0647\u0627) \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u064a \u0645\u062f\u0649 \u0642\u0627\u0628\u0644\u064a\u062a\u0647 \u0644\u0644\u062a\u0643\u064a\u0641. \u062c\u0644\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u062f\u0631\u0648\u0633\u0629 \u062c\u064a\u062f\u0627 \u0644\u064a\u0633\u062a &#8220;\u0631\u0648\u062a\u064a\u0646\u0627 \u0648\u0627\u062d\u062f\u0627 \u0644\u0644\u062c\u0645\u064a\u0639&#8221;. \u062a\u0645 \u062a\u0639\u062f\u064a\u0644\u0647.  <\/p>\n<p data-start=\"4364\" data-end=\"4406\">\u0645\u0639 \u0627\u0644\u0645\u062f\u0631\u0628 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633:<\/p>\n<ul>\n<li data-start=\"4409\" data-end=\"4482\">\u0644\u0637\u064a\u0641 \u0648\u062f\u0627\u0639\u0645 \u0644\u0644\u0645\u0628\u062a\u062f\u0626 \u0623\u0648 \u0644\u0645\u0646 \u064a\u0639\u0648\u062f \u0628\u0639\u062f \u0627\u0633\u062a\u0631\u0627\u062d\u0629<\/li>\n<li data-start=\"4485\" data-end=\"4527\">\u0622\u0645\u0646\u0629 \u0644\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/li>\n<li data-start=\"4530\" data-end=\"4600\">\u0645\u0642\u064a\u0627\u0633 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0639\u0627\u0646\u064a\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0645\u062d\u062f\u0648\u062f\u0629 \u0627\u0644\u062d\u0631\u0643\u0629<\/li>\n<li data-start=\"4603\" data-end=\"4685\">\u062a\u0637\u0648\u0631\u062a \u0644\u062a\u0635\u0628\u062d \u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u0645\u0643\u062b\u0641\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0645\u0627\u0631\u0633\u0646 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0623\u0648 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a<\/li>\n<\/ul>\n<p data-start=\"4687\" data-end=\"4942\"><strong>\u0644\u0645\u0627\u0630\u0627\u061f<\/strong>  \u0644\u0623\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u0631\u0643\u0629 \u064a\u0645\u0643\u0646 \u062a\u0639\u062f\u064a\u0644\u0647\u0627. \u064a\u0645\u0643\u0646 \u0625\u0636\u0627\u0641\u0629 \u0646\u0627\u0628\u0636 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643&#8230; \u0623\u0648 \u0625\u0632\u0627\u0644\u062a\u0647\u0627 \u0644\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u062a\u0639\u0645\u0644 \u0628\u062c\u0647\u062f \u0623\u0643\u0628\u0631. \u064a\u0645\u0643\u0646 \u062a\u0642\u0644\u064a\u0644 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0646 \u0623\u062c\u0644 \u0627\u0644\u0633\u0644\u0627\u0645\u0629&#8230; \u0623\u0648 \u062a\u0648\u0633\u064a\u0639\u0647\u0627 \u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u0642\u0648\u0629.  <\/p>\n<p data-start=\"4944\" data-end=\"5027\">\u0647\u0630\u0627 \u064a\u062e\u062a\u0644\u0641 \u0643\u062b\u064a\u0631\u0627 \u0639\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0645\u0627\u0639\u064a\u0629 \u062d\u064a\u062b \u064a\u062a\u0648\u0642\u0639 \u0645\u0646\u0643 &#8220;\u0645\u0648\u0627\u0643\u0628\u0629&#8221;.<\/p>\n<p data-start=\"5029\" data-end=\"5225\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0634\u0639\u0631\u0646 \u0628\u0627\u0644\u062e\u0648\u0641 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0623\u0648 \u0627\u0644\u0644\u0627\u062a\u064a \u0644\u0627 \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0642\u0636\u064a\u0628 \u0627\u0644\u062b\u0642\u064a\u0644\u060c \u064a\u0642\u062f\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0637\u0631\u064a\u0642\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/p>\n<p data-start=\"5227\" data-end=\"5388\">\u0641\u064a \u0628\u064a\u0626\u0629 \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u0642\u0637 \u0645\u062b\u0644 <a href=\"https:\/\/viragofitness.ae\/\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/a>\u060c \u064a\u0635\u0628\u062d \u0647\u0630\u0627 \u0627\u0644\u0623\u0645\u0631 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629: \u0644\u064a\u0633 \u0641\u0642\u0637 &#8220;\u0645\u0633\u0645\u0648\u062d\u0627&#8221; \u0644\u0643 \u0628\u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0645\u0633\u062a\u0648\u0627\u0643 \u2014 \u0628\u0644 \u064a\u062a\u0645 \u062a\u0634\u062c\u064a\u0639\u0643 \u0639\u0644\u0649 \u0630\u0644\u0643.<\/p>\n<p data-start=\"5390\" data-end=\"5407\">\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0627 \u0645\u0647\u0645:<\/p>\n<ul>\n<li data-start=\"5410\" data-end=\"5443\">\u064a\u0645\u0643\u0646\u0643 \u0628\u062f\u0621 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0623\u064a \u0639\u0645\u0631.<\/li>\n<li data-start=\"5446\" data-end=\"5496\">\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0630\u0644\u0643 \u0639\u0628\u0631 \u0645\u0631\u0627\u062d\u0644 \u062d\u064a\u0627\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/li>\n<li data-start=\"5499\" data-end=\"5562\">\u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 &#8220;\u0625\u0635\u0644\u0627\u062d \u0646\u0641\u0633\u0643 \u0623\u0648\u0644\u0627&#8221; \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0644\u0649 \u0627\u0644\u0635\u0641.<\/li>\n<\/ul>\n<p data-start=\"5564\" data-end=\"5596\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0642\u0627\u0628\u0644\u0643 \u062d\u064a\u062b \u0623\u0646\u062a.<\/p>\n<h3 data-start=\"5603\" data-end=\"5659\">2. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u062f\u0631\u0628 \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647 \u2014 \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 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\u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a. \u0645\u0641\u064a\u062f\u061f \u0646\u0639\u0645. \u0643\u0627\u0645\u0644\u061f \u0644\u064a\u0633 \u062f\u0627\u0626\u0645\u0627.     <\/p>\n<p data-start=\"5842\" data-end=\"5890\">\u064a\u062a\u062d\u0631\u0643 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0639\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0648\u0627\u062a\u062c\u0627\u0647\u0627\u062a:<\/p>\n<ul>\n<li data-start=\"5893\" data-end=\"5918\">\u0627\u0644\u0627\u0646\u062b\u0646\u0627\u0621 (\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645)<\/li>\n<li data-start=\"5921\" data-end=\"5945\">\u0627\u0644\u062a\u0645\u062f\u064a\u062f (\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062e\u0644\u0641\u064a)<\/li>\n<li data-start=\"5948\" data-end=\"5967\">\u0627\u0644\u062f\u0648\u0631\u0627\u0646 \/ \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621<\/li>\n<li data-start=\"5970\" data-end=\"5982\">\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/li>\n<li data-start=\"5985\" data-end=\"6020\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0623\u062b\u0646\u0627\u0621 \u062d\u0631\u0643\u0629 \u0627\u0644\u0623\u0637\u0631\u0627\u0641<\/li>\n<\/ul>\n<p data-start=\"6022\" data-end=\"6133\"><strong>\u0628\u0639\u0628\u0627\u0631\u0629 \u0628\u0633\u064a\u0637\u0629:<\/strong> \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0641\u0642\u0637 &#8220;\u0631\u0641\u0639 \u0648\u0625\u0646\u0632\u0627\u0644&#8221;. \u0623\u0646\u062a \u062a\u0644\u0648\u064a\u060c \u062a\u0645\u062a\u062f\u060c \u062a\u0637\u0648\u0644\u060c \u062a\u062b\u0628\u062a\u060c \u062a\u0633\u064a\u0637\u0631\u060c \u0648\u062a\u0642\u0627\u0648\u0645. <\/p>\n<p data-start=\"6135\" data-end=\"6167\"><strong>\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0627 \u0645\u0647\u0645 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\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0643\u0645\u0644 \u0628\u0627\u0644\u062a\u0623\u0643\u064a\u062f \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629\u060c \u062a\u0645\u0627\u0631\u064a\u0646 HIIT\u060c \u0627\u0644\u0631\u0642\u0635\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u2014 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0641\u0639\u0644\u064a\u0627 \u0623\u062f\u0627\u0626\u0643 \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0645\u0648\u0627\u062f.<\/p>\n<p data-start=\"7031\" data-end=\"7101\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u062c\u0645\u0639\u0646 \u0628\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0627\u0644\u064a \u0627\u0644\u0634\u062f\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0644\u0627\u062d\u0638\u0646:<\/p>\n<ul>\n<li data-start=\"7104\" data-end=\"7146\">\u0622\u0644\u0627\u0645 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/li>\n<li data-start=\"7149\" data-end=\"7187\">\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644<\/li>\n<li data-start=\"7190\" data-end=\"7230\">\u0646\u0648\u0627\u0629 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0627 \u062a\u062d\u062a \u0627\u0644\u062d\u0645\u0644<\/li>\n<li data-start=\"7233\" data-end=\"7308\">\u062d\u0631\u0643\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 (\u062e\u0635\u0648\u0635\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u0644\u0633 \u0643\u062b\u064a\u0631\u0627)<\/li>\n<\/ul>\n<p data-start=\"7310\" data-end=\"7365\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u064a\u0633\u062a &#8220;\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u062e\u0641\u064a\u0641\u0629&#8221;. \u0625\u0646\u0647\u0627 \u0642\u0648\u0629 \u0630\u0643\u064a\u0629. <\/p>\n<h3 data-start=\"724\" data-end=\"778\">3. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u062d\u0633\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3>\n<p data-start=\"780\" data-end=\"1039\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0644\u0644\u0631\u0627\u0642\u0635\u064a\u0646 \u0623\u0648 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0631\u0646\u064a\u0646 \u2014 \u0628\u0644 \u0647\u0648 \u0633\u0644\u0627\u062d \u0633\u0631\u064a \u0644\u0644\u0631\u064a\u0627\u0636\u064a\u0627\u062a \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0646\u0634\u064a\u0637\u0627\u062a \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0631\u0643\u0629. \u0645\u0646 \u0644\u0627\u0639\u0628\u064a \u0643\u0631\u0629 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u062a\u0646\u0633 \u0625\u0644\u0649 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0627\u0644\u0639\u0627\u062f\u064a\u064a\u0646 \u0648\u0631\u0648\u0627\u062f \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u064a\u0639\u0632\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u062f\u0642\u0629 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629. <\/p>\n<p data-start=\"1041\" data-end=\"1054\">\u0625\u0644\u064a\u0643 \u0627\u0644\u0633\u0628\u0628:<\/p>\n<ul>\n<li data-start=\"1057\" data-end=\"1299\"><strong data-start=\"1057\" data-end=\"1086\">\u0642\u0648\u0629 \u0648\u062b\u0628\u0627\u062a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639:<\/strong> \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0628\u0646\u064a \u062c\u0633\u0645\u0643 \u0645\u0646 \u0627\u0644\u062f\u0627\u062e\u0644 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c. \u064a\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062b\u0628\u062a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0627\u062a \u2014 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u0648\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629 \u0625\u0644\u0649 \u0627\u0644\u064a\u0648\u063a\u0627 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. <\/li>\n<li data-start=\"1302\" data-end=\"1505\"><strong data-start=\"1302\" data-end=\"1330\">\u062a\u062d\u0633\u064a\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/strong>: \u0639\u0644\u0649 \u0639\u0643\u0633 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u060c \u064a\u0631\u0643\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0644\u0633\u0629 \u0648\u0627\u0644\u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627. \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0645\u0631\u0648\u0646\u0629 \u0623\u0641\u0636\u0644\u060c \u0648\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0642\u0644\u060c \u0648\u062d\u0631\u0643\u0627\u062a \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629. <\/li>\n<li data-start=\"1508\" data-end=\"1650\"><strong data-start=\"1508\" data-end=\"1533\">\u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a<\/strong>: \u064a\u0639\u0644\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062c\u0633\u0645\u0643 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0648\u0639\u064a \u2014 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u062a\u0633\u0644\u0633\u0644\u060c \u0648\u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0630\u0643\u0627\u0621.<\/li>\n<\/ul>\n<p data-start=\"1652\" data-end=\"1864\">\ud83d\udca1 <em data-start=\"1655\" data-end=\"1779\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u060c \u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u062a\u062d\u0633\u0646\u0627 \u0648\u0627\u0636\u062d\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0639\u062f \u0625\u0636\u0627\u0641\u0629 2\u20133 \u062c\u0644\u0633\u0627\u062a \u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639.<\/em> \u064a\u062c\u0644\u0633 \u0628\u0639\u0645\u0642 \u0623\u0643\u0628\u0631\u060c \u0648\u064a\u0631\u062a\u0641\u0639 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0627\u0646\u062a\u0638\u0627\u0645\u0627\u060c \u0648\u064a\u0634\u0639\u0631 \u0628\u0627\u062a\u0635\u0627\u0644 \u0623\u0643\u0628\u0631 \u0628\u062d\u0631\u0643\u0627\u062a\u0647.<\/p>\n<p data-start=\"1866\" data-end=\"1941\">\u0628\u0627\u062e\u062a\u0635\u0627\u0631: <strong data-start=\"1876\" data-end=\"1941\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0627 \u064a\u062d\u0644 \u0645\u062d\u0644 \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u2014 \u0628\u0644 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0641\u0636\u0644.<\/strong><\/p>\n<h3 data-start=\"1948\" data-end=\"1995\">4. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062b\u0628\u0627\u062a<\/h3>\n<p data-start=\"1997\" data-end=\"2264\">\u0625\u0630\u0627 \u062c\u0631\u0628\u062a \u064a\u0648\u0645\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u062d\u0645\u0644 \u0628\u0644\u0627\u0646\u0643 \u062c\u0627\u0646\u0628\u064a\u060c \u0641\u0623\u0646\u062a \u062a\u0639\u0644\u0645 \u0623\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u064a\u062a\u0637\u0644\u0628 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0642\u0648\u0629. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u062f\u0631\u0628 \u0647\u0630\u0647 \u0627\u0644\u0645\u0647\u0627\u0631\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0641\u0639\u064a\u0644 \u0627\u0644\u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u2014 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629. <\/p>\n<p data-start=\"2266\" data-end=\"2288\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621\u060c \u062e\u0627\u0635\u0629:<\/p>\n<ul>\n<li data-start=\"2291\" data-end=\"2404\"><strong data-start=\"2291\" data-end=\"2334\">\u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong>\u060c \u064a\u0639\u062f \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062d\u0648\u0636 \u0623\u0645\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u064a\u0646 \u0644\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0642\u0648\u0629.<\/li>\n<li data-start=\"2407\" data-end=\"2572\"><strong data-start=\"2407\" data-end=\"2425\">\u0641\u064a \u0627\u0644\u0633\u0646\u0648\u0627\u062a \u0627\u0644\u0644\u0627\u062d\u0642\u0629<\/strong>\u060c \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0627\u0644\u0630\u0627\u062a\u064a (\u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0648\u0642\u0639\u0647 \u0641\u064a \u0627\u0644\u0641\u0636\u0627\u0621).<\/li>\n<li data-start=\"2575\" data-end=\"2694\"><strong data-start=\"2575\" data-end=\"2595\">\u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629<\/strong>\u060c \u064a\u0639\u0646\u064a \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u062d\u0631\u0643\u0629 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0633\u0648\u0621 \u0627\u0644\u0648\u0636\u0639\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"2696\" data-end=\"2975\">\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u2014 \u0623\u064a \u0623\u0646\u0647\u0627 \u062a\u062a\u062d\u062f\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0643 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0631\u0643\u0629. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0623\u062f\u0627\u0621 \u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0633\u0627\u0642 \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u062c\u0630\u0639 \u062b\u0627\u0628\u062a\u0627 \u0623\u0648 \u0623\u062f\u0627\u0621 \u0627\u0646\u0642\u0633\u0627\u0645\u0627\u062a \u062c\u0627\u0646\u0628\u064a\u0629 \u0639\u0644\u0649 \u0639\u0631\u0628\u0629 \u0645\u062a\u062d\u0631\u0643\u0629 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u0628\u0637\u0631\u064a\u0642\u0629 \u0644\u0627 \u062a\u0641\u0639\u0644\u0647\u0627 \u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646. <\/p>\n<h3 data-start=\"3221\" data-end=\"3271\">5. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645<\/h3>\n<p data-start=\"3273\" data-end=\"3354\">\u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0647\u0648 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u0631\u0643\u0632\u064a \u0641\u064a \u062c\u0633\u0645\u0643 \u2014 \u0648\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0639\u0627\u0645\u0644\u0647 \u0643\u0648\u0627\u062d\u062f.<\/p>\n<p data-start=\"3356\" data-end=\"3540\">\u0643\u0644 \u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 <strong data-start=\"3392\" data-end=\"3415\">\u0627\u0644\u0646\u0637\u0642 \u0627\u0644\u0641\u0642\u0631\u064a<\/strong> \u2014 \u062d\u0631\u0643\u0629 \u0644\u0637\u064a\u0641\u0629 \u0642\u0637\u0639\u0629 \u0628\u062c\u0632\u0621 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0638\u0647\u0631\u0643\u060c \u0648\u062a\u0632\u064a\u064a\u062a \u0627\u0644\u0623\u0642\u0631\u0627\u0635\u060c \u0648\u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629.<\/p>\n<p data-start=\"3542\" data-end=\"3569\">\u0644\u0645\u0627\u0630\u0627 \u0647\u0630\u0627 \u0645\u0647\u0645 \u0644\u0644\u0646\u0633\u0627\u0621:<\/p>\n<ul>\n<li data-start=\"3572\" data-end=\"3668\">\u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0647\u0648\u0627\u062a\u0641 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0627\u0633\u062a\u062f\u0627\u0631\u0629 \u0627\u0644\u0623\u0643\u062a\u0627\u0641\u060c \u0648\u0623\u0644\u0645 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/li>\n<li data-start=\"3671\" data-end=\"3798\">\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 (\u0645\u062b\u0644 \u0641\u062a\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b) \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0645\u0631\u0648\u0646\u062a\u0647\u0627\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629.<\/li>\n<\/ul>\n<p data-start=\"3800\" data-end=\"4012\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u2014 \u062e\u0635\u0648\u0635\u0627 \u0639\u0636\u0644\u0627\u062a <strong data-start=\"3885\" data-end=\"3909\">\u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0639\u0631\u0636\u0629<\/strong> <strong data-start=\"3914\" data-end=\"3928\">\u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u0627\u0644\u0639\u0636\u0644\u064a\u0629. \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0642\u0637\u0639 \u0645\u062b\u0644 \u0645\u0634\u062f \u0645\u062f\u0645\u062c\u060c \u062d\u064a\u062b \u062a\u062b\u0628\u062a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u062f\u0648\u0646 \u062a\u064a\u0628\u0633. <\/p>\n<p data-start=\"4014\" data-end=\"4043\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0646\u062a\u0638\u0645:<\/p>\n<ul>\n<li data-start=\"4046\" data-end=\"4090\">\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u062a\u064a\u0628\u0633 \u0627\u0644\u0645\u0632\u0645\u0646 \u0641\u064a \u0627\u0644\u0638\u0647\u0631<\/li>\n<li data-start=\"4093\" data-end=\"4128\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 (\u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0627\u0644\u0645\u062d\u0627\u064a\u062f)<\/li>\n<li data-start=\"4131\" data-end=\"4182\">\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0635\u062f\u0645\u0627\u062a<\/li>\n<li data-start=\"4185\" data-end=\"4244\">\u0645\u0646\u0639 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0633\u0627\u0639\u0627\u062a \u0637\u0648\u064a\u0644\u0629<\/li>\n<\/ul>\n<p data-start=\"4246\" data-end=\"4511\">\u0641\u064a \u0646\u0627\u062f\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 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\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0645\u0635\u0637\u0641\u0629 \u2014 \u0643\u0644 \u0634\u064a\u0621 \u064a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644: \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u064a\u062a\u062d\u0633\u0646 \u062a\u0646\u0641\u0633\u0643\u060c \u0648\u062a\u0646\u0645\u0648 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643. <\/p>\n<p data-start=\"4841\" data-end=\"4938\">\u064a\u0639\u0644\u0645\u0643 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0643\u064a\u0641 \u062a\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0648\u062a\u0635\u062d\u064a\u062d\u0647\u0627 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data-end=\"5173\">\u0623\u0648 \u0623\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u062a\u062f\u0648\u0631\u0627\u0646 \u0644\u0644\u062f\u0627\u062e\u0644 \u0628\u0633\u0628\u0628 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li>\n<\/ul>\n<p data-start=\"5175\" data-end=\"5329\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u0644\u062a\u0646\u0641\u0633\u060c \u064a\u0639\u064a\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u062f\u0631\u064a\u0628 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0625\u064a\u062c\u0627\u062f <em data-start=\"5248\" data-end=\"5267\">\u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u062d\u0627\u064a\u062f\u0629<\/em> \u2014 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0627\u0644\u0630\u064a \u062a\u0643\u0648\u0646 \u0641\u064a\u0647 \u0645\u0641\u0627\u0635\u0644\u0643 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0623\u0643\u062b\u0631.<\/p>\n<p data-start=\"5331\" data-end=\"5357\"><strong data-start=\"5331\" data-end=\"5355\">\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062a\u064a \u0633\u062a\u0634\u0639\u0631 \u0628\u0647\u0627:<\/strong><\/p>\n<ul>\n<li data-start=\"5360\" data-end=\"5386\">\u0648\u0636\u0639\u064a\u0629 \u0648\u062b\u0628\u0627\u062a \u0623\u0641\u0636\u0644<\/li>\n<li data-start=\"5389\" data-end=\"5425\">\u0645\u0638\u0647\u0631 \u0623\u0646\u062d\u0641 \u0648\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0637\u0627\u0644\u0629<\/li>\n<li data-start=\"5428\" data-end=\"5477\">\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0632\u0645\u0646 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0627\u0641\u0642<\/li>\n<li data-start=\"5480\" data-end=\"5547\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0647\u0636\u0645 (\u0628\u0641\u0636\u0644 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0635\u062d\u064a\u062d \u0644\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632)<\/li>\n<\/ul>\n<p data-start=\"5549\" data-end=\"5715\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0635\u064a \u0623\u062e\u0635\u0627\u0626\u064a\u0648 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u062a\u0639\u0627\u0641\u064a\u0646 \u0645\u0646 \u0623\u0644\u0645 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0623\u0648 \u0627\u0644\u062c\u0646\u0641 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0646\u0647 \u064a\u0645\u0632\u062c \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0635\u062d\u064a\u062d\u064a\u0629 \u0648\u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629.<\/p>\n<p data-start=\"5717\" data-end=\"5909\"><em data-start=\"5720\" data-end=\"5857\">\u0641\u064a \u0635\u0627\u0644\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0647\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0644\u0644\u0633\u064a\u062f\u0627\u062a \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0627\u0626\u0645 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u064a\u0643\u0648\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u0633.<\/em>  \u0623\u0646\u062a \u0644\u0627 \u062a\u062a\u062d\u0631\u0643 \u0641\u0642\u0637 \u2014 \u0628\u0644 \u062a\u062a\u0639\u0644\u0645 \u0643\u064a\u0641 \u062a\u062a\u062d\u0631\u0643 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/p>\n<h3 data-start=\"5916\" data-end=\"5977\">7. \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u062a\u062f\u0641\u0642 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u064a \u0648\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645<\/h3>\n<p data-start=\"5979\" data-end=\"6157\">\u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u064a\u0636\u0627 <strong data-start=\"6036\" data-end=\"6060\">\u0646\u0638\u0627\u0645 \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a<\/strong> \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u2014 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u064a \u2014 \u0627\u0644\u0630\u064a \u064a\u0632\u064a\u0644 \u0627\u0644\u0633\u0645\u0648\u0645\u060c \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u064a\u062f\u0639\u0645 \u0627\u0644\u0645\u0646\u0627\u0639\u0629.<\/p>\n<p data-start=\"6159\" data-end=\"6348\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u064a \u0644\u0627 \u064a\u0645\u062a\u0644\u0643 &#8220;\u0645\u0636\u062e\u0629&#8221; \u0645\u062b\u0644 \u0627\u0644\u0642\u0644\u0628\u061b \u064a\u0639\u062a\u0645\u062f \u0630\u0644\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 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\u0627\u0644\u0642\u0644\u0628)<\/li>\n<li data-start=\"6457\" data-end=\"6504\">\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/li>\n<li data-start=\"6507\" data-end=\"6579\">\u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0639\u0628\u0631 \u0646\u0637\u0627\u0642\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u062d\u0641\u0632 \u0627\u0644\u0639\u0642\u062f \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u064a\u0629 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/li>\n<\/ul>\n<p data-start=\"6581\" data-end=\"6817\">\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0645\u0627\u0631\u0633\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0644\u0627\u062d\u0638\u0646 \u0627\u0646\u062a\u0641\u0627\u062e\u0627 \u0623\u0642\u0644\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0647\u0636\u0645\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0637\u0627\u0642\u0629. \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u2014 \u062e\u0627\u0635\u0629 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0644\u0644\u0623\u0636\u0644\u0627\u0639 \u2014 \u062a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0637\u0631\u062f \u0627\u0644\u0633\u0645\u0648\u0645 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. <\/p>\n<p data-start=\"6819\" data-end=\"6907\">\u0643\u0645\u0627 \u0642\u0627\u0644 \u062c\u0648\u0632\u064a\u0641 \u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0646\u0641\u0633\u0647: &#8220;\u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u064a\u062d\u062f\u062b \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0634\u0641\u064a.&#8221;<\/p>\n<p data-start=\"6909\" data-end=\"7131\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u060c \u062a\u0633\u062a\u062e\u062f\u0645 \u062f\u0631\u0648\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0648\u062c\u0647\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u062a\u0633\u0644\u0633\u0644\u0627\u062a \u0625\u064a\u0642\u0627\u0639\u064a\u0629 \u0645\u062a\u062f\u0641\u0642\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u062f\u0648\u0631\u0629 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\u0647\u0648 \u062c\u0648\u0647\u0631 \u0643\u0644 \u062c\u0644\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u0633. \u0627\u0644\u0623\u0645\u0631 \u0644\u0627 \u064a\u062a\u0639\u0644\u0642 \u0641\u0642\u0637 \u0628 &#8220;\u0627\u0644\u0634\u0647\u064a\u0642 \u0648\u0627\u0644\u0632\u0641\u064a\u0631&#8221; \u2014 \u0628\u0644 \u0639\u0646 \u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u062d\u0631\u0643 \u0645\u0639 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u0644\u062a\u0648\u062c\u064a\u0647 \u0648\u062f\u0639\u0645 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646. <\/p>\n<p data-start=\"1029\" data-end=\"1273\">\u0647\u0630\u0647 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u064a\u0629\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 <strong data-start=\"1064\" data-end=\"1094\">\u0628\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062f\u0631\u064a \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/strong>\u060c \u062a\u0648\u0633\u0639 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u062c\u0627\u0646\u0628\u0627 \u0648\u0638\u0647\u0631\u0627 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u0642\u0637 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0623\u0643\u0633\u062c\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629 \u0648\u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0631\u0643\u064a\u0632 \u0647\u0627\u062f\u0626. <\/p>\n<p data-start=\"1275\" data-end=\"1288\">\u0627\u0644\u0646\u062a\u064a\u062c\u0629:<\/p>\n<ul>\n<li data-start=\"1291\" data-end=\"1430\"><strong data-start=\"1291\" data-end=\"1316\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629:<\/strong> \u0643\u0644 \u0634\u0647\u064a\u0642 \u0648\u0632\u0641\u064a\u0631 \u064a\u062d\u0641\u0632 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u064a\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0648\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0641\u0636\u0644\u0627\u062a.<\/li>\n<li data-start=\"1433\" data-end=\"1546\"><strong data-start=\"1433\" data-end=\"1451\">\u0637\u0627\u0642\u0629 \u0623\u0641\u0636\u0644:<\/strong> \u0627\u0644\u062f\u0645 \u0627\u0644\u063a\u0646\u064a \u0628\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u064a\u063a\u0630\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062f\u0645\u0627\u063a\u0643\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<li data-start=\"1549\" data-end=\"1699\"><strong data-start=\"1549\" data-end=\"1569\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631:<\/strong> \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0648\u0627\u0639\u064a \u064a\u0631\u062e\u064a \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632 \u2014 \u0648\u0647\u064a \u0646\u0642\u0627\u0637 \u062a\u0648\u062a\u0631 \u0634\u0627\u0626\u0639\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0639\u0645\u0644\u0646 \u0641\u064a \u0648\u0638\u0627\u0626\u0641 \u0645\u0643\u062a\u0628\u064a\u0629 \u0623\u0648 \u064a\u0639\u0645\u0644\u0646 \u0641\u064a \u0636\u063a\u0637 \u0639\u0627\u0644\u064a.<\/li>\n<\/ul>\n<p data-start=\"1701\" data-end=\"1911\">\u0648\u0628\u0627\u0644\u0627\u0642\u062a\u0631\u0627\u0646 \u0645\u0639 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u062a\u0639\u0632\u0632 \u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062a\u0646\u0641\u0633 \u0647\u0630\u0647 \u0645\u0646 \u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0633\u062a\u0642\u0641 \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u0629\u060c \u0648\u062a\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0623\u0643\u062b\u0631\u060c \u0648\u062a\u0634\u0639\u0631 \u0628\u062e\u0641\u0629 \u2014 \u062d\u0631\u0641\u064a\u0627. <\/p>\n<p data-start=\"1913\" data-end=\"2144\"><em data-start=\"1916\" data-end=\"2053\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646\u060c \u064a\u062a\u0645 \u062f\u0645\u062c \u0627\u0644\u062a\u0646\u0641\u0633 \u0641\u064a \u0643\u0644 \u0635\u0641 \u0628\u064a\u0644\u0627\u062a\u0633 \u2014 \u0644\u064a\u0633 \u0643\u0641\u0643\u0631\u0629 \u062b\u0627\u0646\u0648\u064a\u0629\u060c \u0628\u0644 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0646\u0641\u0633\u0647\u0627.<\/em>  \u0647\u0630\u0627 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0647\u0648 \u0623\u062d\u062f \u0623\u0633\u0628\u0627\u0628 \u0625\u0628\u0644\u0627\u063a\u0647\u0645 \u0628\u0634\u0639\u0648\u0631\u0647\u0645 \u0628\u0627\u0644\u0647\u062f\u0648\u0621 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0628\u0639\u062f \u0627\u0644\u062d\u0635\u0629.<\/p>\n<h3 data-start=\"2151\" data-end=\"2223\">9. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0639\u0632\u0632 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0642\u0644\u0644 \u0627\u0644\u062a\u0648\u062a\u0631<\/h3>\n<p data-start=\"2225\" data-end=\"2391\">\u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u062a\u062c\u0630\u0628 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0623\u0644\u0641 \u0627\u062a\u062c\u0627\u0647 \u2014 \u0627\u0644\u0639\u0627\u0626\u0644\u0629\u060c \u0627\u0644\u0645\u0647\u0646\u0629\u060c \u0627\u0644\u062f\u0631\u0627\u0633\u0629\u060c \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629\u060c \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u0648 \u0644\u062d\u0638\u0629 \u0644\u0625\u064a\u0642\u0627\u0641 \u0630\u0644\u0643 \u0627\u0644\u0636\u062c\u064a\u062c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u062e\u0644. <\/p>\n<p data-start=\"2393\" data-end=\"2445\">\u0643\u0644 \u062c\u0644\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u062f\u0631\u0628 <strong data-start=\"2422\" data-end=\"2442\">\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629<\/strong>:<\/p>\n<ul>\n<li data-start=\"2448\" data-end=\"2499\">\u062a\u0631\u0643\u0632 \u0639\u0644\u0649 <em data-start=\"2461\" data-end=\"2466\">\u0643\u064a\u0641\u064a\u0629<\/em> \u062d\u0631\u0643\u062a\u0643\u060c \u0648\u0644\u064a\u0633 \u0641\u0642\u0637 <em data-start=\"2486\" data-end=\"2496\">\u0639\u0644\u0649 \u0643\u0645<\/em>.<\/li>\n<li data-start=\"2502\" data-end=\"2557\">\u062a\u0631\u0628\u0637 \u0628\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629.<\/li>\n<li data-start=\"2560\" data-end=\"2635\">\u062a\u0628\u0642\u0649 \u062d\u0627\u0636\u0631\u0627 \u0641\u064a \u062c\u0633\u062f\u0643\u060c \u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0623\u062d\u0627\u0633\u064a\u0633\u060c \u0648\u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/li>\n<\/ul>\n<p data-start=\"2637\" data-end=\"2722\">\u0647\u0630\u0627 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u0639\u0645\u064a\u0642 \u0644\u0627 \u064a\u062d\u0633\u0646 \u0627\u0644\u0634\u0643\u0644 \u2014 \u0628\u0644 \u064a\u0639\u064a\u062f \u0628\u0631\u0645\u062c\u0629 \u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0631\u0643\u0643 \u0648\u0634\u0639\u0648\u0631\u0643.<\/p>\n<p data-start=\"2724\" data-end=\"3036\">\u062a\u0638\u0647\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u0646\u0634\u0648\u0631\u0629 \u0641\u064a <em data-start=\"2749\" data-end=\"2791\">\u0645\u062c\u0644\u0629 Bodywork &amp; Movement Therapies<\/em> \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0630\u0647\u0646\u064a. \u0627\u0644\u0633\u0628\u0628\u061f \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629 \u062a\u0646\u0634\u0637 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0644\u0627\u0648\u062f\u064a \u2014 \u0648\u0636\u0639 &#8220;\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0639\u0627\u062f\u0629&#8221; \u0641\u064a \u062c\u0633\u0645\u0643.  <\/p>\n<p data-start=\"3038\" data-end=\"3086\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0627\u062a\u064a \u064a\u0648\u0627\u0632\u0646\u0646 \u0628\u064a\u0646 \u062d\u064a\u0627\u062a\u0647\u0646 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629\u060c \u0642\u062f \u064a\u0639\u0646\u064a \u0647\u0630\u0627:<\/p>\n<ul>\n<li data-start=\"3089\" data-end=\"3129\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 (\u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0648\u062a\u0631)<\/li>\n<li data-start=\"3132\" data-end=\"3146\">\u0646\u0648\u0645 \u0623\u0641\u0636\u0644<\/li>\n<li data-start=\"3149\" data-end=\"3176\">\u062a\u0646\u0638\u064a\u0645 \u0639\u0627\u0637\u0641\u064a \u0623\u0643\u062b\u0631<\/li>\n<li data-start=\"3179\" data-end=\"3223\">\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u062c\u0633\u062f<\/li>\n<\/ul>\n<p data-start=\"3225\" data-end=\"3461\">\u064a\u0635\u0641 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0639\u0636\u0627\u0621 <strong data-start=\"3241\" data-end=\"3265\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0623\u0646\u0647\u0627 &#8220;\u062a\u0623\u0645\u0644 \u0645\u062a\u062d\u0631\u0643&#8221;. \u0647\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0627\u0644\u0630\u064a \u064a\u0635\u0641\u064a\u0647 \u0639\u0642\u0648\u0644\u0647\u0645\u060c \u0648\u064a\u0639\u064a\u062f\u0648\u0646 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u062a\u0646\u0641\u0633\u0647\u0645\u060c \u0648\u064a\u062e\u0631\u062c\u0648\u0646 \u0648\u0647\u0645 \u064a\u0634\u0639\u0631\u0648\u0646 \u0628\u062e\u0641\u0629 \u0630\u0647\u0646\u064a\u0629 \u2014 \u062d\u062a\u0649 \u0628\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0645\u0643\u062b\u0641. <\/p>\n<h3 data-start=\"3468\" data-end=\"3512\">10. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0639\u0632\u0632 \u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u062a\u0639\u0628<\/h3>\n<p data-start=\"3514\" data-end=\"3579\">\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0646\u0632\u0641\u0643\u060c \u064a\u062a\u0631\u0643\u0643 <em data-start=\"3565\" data-end=\"3576\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u062a\u062c\u062f\u062f\u0627 \u0627\u0644\u0646\u0634\u0627\u0637<\/em>.<\/p>\n<p data-start=\"3581\" data-end=\"3723\">\u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0646\u0634\u0637 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u2014 \u062f\u0648\u0646 \u0627\u0644\u062d\u0645\u0644 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u064a\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/p>\n<p data-start=\"3725\" data-end=\"3933\">\u0648\u062c\u062f\u062a \u0623\u0628\u062d\u0627\u062b <strong data-start=\"3743\" data-end=\"3768\">\u0645\u0646 \u062c\u0627\u0645\u0639\u0629 \u062c\u0648\u0631\u062c\u064a\u0627<\/strong> \u0623\u0646 \u0627\u0644\u0628\u0627\u0644\u063a\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u062d\u0631\u0643\u0627\u062a \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0634\u062f\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 (\u0645\u062b\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633) \u0623\u0628\u0644\u063a\u0648\u0627 \u0639\u0646 <strong data-start=\"3856\" data-end=\"3884\">\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0637\u0627\u0642\u0629 \u0623\u0639\u0644\u0649 \u0628\u0646\u0633\u0628\u0629 20\u066a<\/strong> <strong data-start=\"3889\" data-end=\"3909\">\u0648\u062a\u0639\u0628 \u0623\u0642\u0644 \u0628\u0646\u0633\u0628\u0629 65\u066a<\/strong> \u0628\u0639\u062f \u0633\u062a\u0629 \u0623\u0633\u0627\u0628\u064a\u0639 \u0641\u0642\u0637.<\/p>\n<p data-start=\"3935\" data-end=\"4097\">\u0644\u0630\u0627\u060c \u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u062a\u062a\u0631\u0643\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u062a\u0646\u0647\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u064a\u0643\u0629\u060c \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062d\u0631\u0642\u0627 &#8220;\u062e\u0641\u064a\u0641\u0627&#8221; \u2014 \u0630\u0644\u0643 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0630\u064a \u064a\u0648\u0642\u0638 \u062c\u0633\u062f\u0643 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0623\u0646 \u064a\u0631\u0647\u0642\u0647.<\/p>\n<p data-start=\"4099\" data-end=\"4293\">\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642\u060c \u0648\u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0631 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u0632\u0648\u064a\u062f \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0628\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a.<\/p>\n<p data-start=\"4295\" data-end=\"4478\">\u0641\u064a <strong data-start=\"4298\" data-end=\"4322\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u062a\u063a\u0627\u062f\u0631 \u0627\u0644\u0646\u0633\u0627\u0621 \u062d\u0635\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0647\u0646 \u064a\u0642\u0644\u0646: &#8220;\u0623\u0634\u0639\u0631 \u0623\u0646\u0646\u064a \u0623\u0637\u0648\u0644 \u0648\u0647\u062f\u0648\u0621 \u0648\u0623\u0643\u062b\u0631 \u064a\u0642\u0638\u0629.&#8221; \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0641\u0631\u0642 \u0641\u064a \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633: \u0641\u0647\u064a \u062a\u0639\u0645\u0644 \u0645\u0639 \u062c\u0633\u0645\u0643 \u0648\u0644\u064a\u0633 \u0636\u062f\u0647. <\/p>\n<h2 data-start=\"4485\" data-end=\"4518\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0643\u0644 \u0645\u0631\u062d\u0644\u0629 \u0645\u0646 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u064a\u0627\u0629<\/h2>\n<p data-start=\"4520\" data-end=\"4716\">\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0639\u0638\u0645 \u0646\u0642\u0627\u0637 \u0642\u0648\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u064a \u0643\u064a\u0641 \u064a\u062a\u0643\u064a\u0641 \u0645\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0645\u062e\u062a\u0644\u0641 \u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u064a\u0627\u0629. \u0644\u064a\u0633 \u062a\u0645\u0631\u064a\u0646\u0627 \u0645\u0648\u062d\u062f\u0627 \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u062c\u0645\u064a\u0639 \u2014 \u0628\u0644 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0633\u062a\u0645\u0631 \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u062a\u062a\u0637\u0648\u0631 \u0645\u0639\u0643. <\/p>\n<h3 data-start=\"4723\" data-end=\"4756\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644<\/h3>\n<p data-start=\"4758\" data-end=\"4944\">\u0627\u0644\u062d\u0645\u0644 \u064a\u063a\u064a\u0631 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u062f\u0643\u060c \u0648\u0627\u0644\u062c\u0630\u0639\u060c \u0648\u062a\u0648\u0627\u0632\u0646\u0643\u060c \u0648\u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u2014 \u062e\u0627\u0635\u0629 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0648\u0627\u0644\u062d\u0635\u064a\u0631\u0629 \u2014 \u064a\u0642\u062f\u0645 \u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u062f\u0639\u0645 \u062c\u0633\u0645\u0643 \u0637\u0648\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644. <\/p>\n<p data-start=\"4946\" data-end=\"4965\">\u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0632\u0627\u064a\u0627 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<ul>\n<li data-start=\"4968\" data-end=\"5008\">\u062a\u062d\u0643\u0645 \u0623\u0642\u0648\u0649 \u0641\u064a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u062c\u0630\u0639<\/li>\n<li data-start=\"5011\" data-end=\"5044\">\u0627\u0646\u062e\u0641\u0627\u0636 \u0623\u0644\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643<\/li>\n<li data-start=\"5047\" data-end=\"5096\">\u0648\u0636\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 \u0645\u0639 \u062a\u063a\u064a\u0631 \u0645\u0631\u0643\u0632 \u062b\u0642\u0644\u0643<\/li>\n<li data-start=\"5099\" data-end=\"5140\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u0627\u062a<\/li>\n<li data-start=\"5143\" data-end=\"5211\">\u0623\u0633\u0647\u0644 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0645\u062e\u0627\u0636 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0627\u0644\u0648\u0639\u064a \u0627\u0644\u062c\u0633\u062f\u064a<\/li>\n<\/ul>\n<p data-start=\"5213\" data-end=\"5338\">\u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u064a\u0646 \u0641\u064a <strong data-start=\"5238\" data-end=\"5262\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u062a\u0639\u062f\u064a\u0644 \u0643\u0644 \u062d\u0631\u0643\u0629 \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u062e\u0644\u0627\u0644 \u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u0641\u0635\u0644\u064a\u0629.<\/p>\n<h3 data-start=\"5345\" data-end=\"5372\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/h3>\n<p data-start=\"5374\" data-end=\"5567\">\u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u064a\u062d\u062a\u0627\u062c \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0644\u0637\u064a\u0641\u0629 \u0648\u0644\u0643\u0646 \u0645\u0646\u0638\u0645\u0629. \u064a\u0633\u0627\u0639\u062f <a href=\"https:\/\/viragofitness.ae\/blog\/pilates-for-postpartum-recovery-rebuilding-strength-and-wellness-after-childbirth\/\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/a> \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0627\u0644\u062c\u062f\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u2014 \u062e\u0627\u0635\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629.<\/p>\n<p data-start=\"5569\" data-end=\"5619\">\u0645\u0639 \u062c\u0644\u0633\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0645\u0648\u062c\u0647\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0628\u0623\u0645\u0627\u0646:<\/p>\n<ul>\n<li data-start=\"5622\" data-end=\"5689\">\u0623\u0639\u062f \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 (\u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645)<\/li>\n<li data-start=\"5692\" data-end=\"5762\">\u062e\u0641\u0641 \u062a\u0648\u062a\u0631 \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0645\u0646 \u0625\u0637\u0639\u0627\u0645 \u0623\u0648 \u062d\u0645\u0644 \u0637\u0641\u0644\u0643<\/li>\n<li data-start=\"5765\" data-end=\"5791\">\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0646\u063a\u0645\u0629<\/li>\n<li data-start=\"5794\" data-end=\"5839\">\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631<\/li>\n<\/ul>\n<p data-start=\"5841\" data-end=\"5990\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u060c \u064a\u062a\u0628\u0639 \u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u0646\u0647\u062c\u0627 \u0641\u0631\u062f\u064a\u0627 \u2014 \u064a\u062d\u062a\u0631\u0645\u0648\u0646 \u0648\u062a\u064a\u0631\u0629 \u062c\u0633\u0645\u0643 \u0645\u0639 \u0625\u0631\u0634\u0627\u062f\u0643 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062b\u0642\u0629.<\/p>\n<h3 data-start=\"5997\" data-end=\"6031\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0648\u0642 \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646<\/h3>\n<p data-start=\"6033\" data-end=\"6164\">\u0645\u0639 \u062f\u062e\u0648\u0644 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631\u060c \u062a\u0646\u062e\u0641\u0636 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a \u2014 \u0644\u0643\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062b\u0644\u0627\u062b\u0629.<\/p>\n<ul>\n<li data-start=\"6168\" data-end=\"6271\">\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0633\u064a\u0637\u0631\u0629 \u0644\u0646\u0648\u0627\u0628\u0636 \u0627\u0644\u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u062a\u062f\u0639\u0645 <strong data-start=\"6223\" data-end=\"6238\">\u0635\u062d\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong> \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645.<\/li>\n<li data-start=\"6274\" data-end=\"6359\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637 \u0648\u064a\u062d\u0633\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/li>\n<li data-start=\"6362\" data-end=\"6467\">\u0627\u0644\u0637\u0628\u064a\u0639\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u062c\u0639\u0644\u0647 \u0644\u0637\u064a\u0641\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0645\u0639 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644.<\/li>\n<\/ul>\n<h3 data-start=\"6700\" data-end=\"6751\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a<\/h3>\n<p data-start=\"6753\" data-end=\"6870\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u062a\u0639\u0627\u0641\u0649 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u062c\u0631\u0627\u062d\u0629 \u0623\u0648 \u062a\u0648\u062a\u0631 \u0645\u0632\u0645\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0648\u0641\u0631 \u0637\u0631\u064a\u0642\u0627 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p>\n<p data-start=\"6872\" data-end=\"7043\">\u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629\u060c \u0648\u0627\u0644\u062a\u062d\u0643\u0645\u060c \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u064a\u0633\u0645\u062d \u0644\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0634\u0627\u0641\u064a\u0629 \u0628\u0625\u0639\u0627\u062f\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0628\u0623\u0645\u0627\u0646 \u2014 \u0648\u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0643\u0645\u0644 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0623\u0648 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0629.<\/p>\n<p data-start=\"7045\" data-end=\"7217\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u060c \u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u0645\u062f\u0631\u0628\u0648\u0646 \u0639\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0633\u0628 \u0627\u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u2014 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0625\u0644\u0649 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0643\u062a\u0641 \u2014 \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u062f\u0648\u0646 \u0623\u0644\u0645.<\/p>\n<h2 data-start=\"7224\" data-end=\"7271\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629 \u0627\u0644\u0646\u0647\u0627\u0626\u064a\u0629: \u0627\u0634\u0639\u0631 \u0628\u0641\u0631\u0642 \u0641\u064a\u0631\u0627\u063a\u0648<\/h2>\n<p data-start=\"7273\" data-end=\"7355\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0645\u062c\u0631\u062f \u062a\u0645\u0631\u064a\u0646 \u2014 \u0625\u0646\u0647 \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u0644\u062a\u0645\u0643\u064a\u0646. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0633\u0627\u0621: <\/p>\n<ul>\n<li data-start=\"7358\" data-end=\"7385\">\u062a\u0642\u0648\u064a \u0628\u062f\u0648\u0646 \u062c\u0647\u062f<\/li>\n<li data-start=\"7388\" data-end=\"7422\">\u062d\u0633\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u062f\u0648\u0646 \u062e\u0648\u0641<\/li>\n<li data-start=\"7425\" data-end=\"7465\">\u062a\u0647\u062f\u0626 \u0627\u0644\u0639\u0642\u0644 \u0623\u062b\u0646\u0627\u0621 \u0625\u064a\u0642\u0627\u0638 \u0627\u0644\u062c\u0633\u062f<\/li>\n<\/ul>\n<p data-start=\"7467\" data-end=\"7705\">\u0641\u064a <strong data-start=\"7470\" data-end=\"7494\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u0628\u0646\u064a\u0646\u0627 \u0645\u0633\u0627\u062d\u0629 \u062a\u062a\u062d\u0631\u0643 \u0641\u064a\u0647\u0627 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u062b\u0642\u0629 \u0648\u062e\u0635\u0648\u0635\u064a\u0629 \u0648\u0647\u062f\u0641. \u062a\u062f\u0627\u0631 \u062f\u0631\u0648\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u062f\u064a\u0646\u0627 \u0628\u0648\u0627\u0633\u0637\u0629 \u0645\u062f\u0631\u0628\u0627\u062a \u062e\u0628\u064a\u0631\u0627\u062a \u064a\u0641\u0647\u0645\u0646 \u0623\u062c\u0633\u0627\u062f \u0627\u0644\u0646\u0633\u0627\u0621 \u2014 \u0646\u0642\u0627\u0637 \u0642\u0648\u062a\u0647\u0646 \u0648\u062f\u0648\u0631\u0627\u062a\u0647\u0646 \u0648\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647\u0646 \u0627\u0644\u0641\u0631\u064a\u062f\u0629. <\/p>\n<p data-start=\"7707\" data-end=\"7837\">\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0628\u062f\u0623 \u0631\u062d\u0644\u062a\u0643 \u0627\u0644\u0635\u062d\u064a\u0629 \u0623\u0648 \u062a\u062d\u0633\u0646 \u0631\u0648\u062a\u064a\u0646 \u062a\u062f\u0631\u064a\u0628\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u0648 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0648\u062d\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0646\u0645\u0648 \u0645\u0639\u0643.<\/p>\n<p data-start=\"7839\" data-end=\"8028\">\u2728  <strong data-start=\"7841\" data-end=\"7887\">\u062a\u062d\u0631\u0643 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u0628\u0631. \u0627\u0634\u0639\u0631 \u0628\u0627\u0644\u0642\u0648\u0629 \u0623\u0643\u062b\u0631. \u0639\u0634 \u0623\u062e\u0641.  <\/strong>  \u2728<br data-start=\"7889\" data-end=\"7892\">\u0627\u0646\u0636\u0645 \u0625\u0644\u0649 \u0635\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a <strong data-start=\"7916\" data-end=\"7940\">\u0641\u064a\u0631\u0627\u062c\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong> \u0627\u0644\u064a\u0648\u0645 \u0648\u0627\u062e\u062a\u0628\u0631 \u0643\u064a\u0641 \u062a\u063a\u064a\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0648\u0627\u0639\u064a\u0629 \u062c\u0633\u0645\u0643 \u2014 \u0648\u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643.<\/p>\n<h3 data-start=\"8035\" data-end=\"8061\">\u0645\u0644\u062e\u0635 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629<\/h3>\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=\"8063\" data-end=\"8527\">\n<thead data-start=\"8063\" data-end=\"8094\">\n<tr data-start=\"8063\" data-end=\"8094\">\n<th data-start=\"8063\" data-end=\"8074\" data-col-size=\"sm\">\u0628\u0627\u0628<\/th>\n<th data-start=\"8074\" data-end=\"8094\" data-col-size=\"md\">\u0645\u0627 \u0627\u0644\u0630\u064a \u0633\u062a\u0643\u0633\u0628\u0647<\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"8128\" data-end=\"8527\">\n<tr data-start=\"8128\" data-end=\"8212\">\n<td data-start=\"8128\" data-end=\"8150\" data-col-size=\"sm\"><strong data-start=\"8130\" data-end=\"8149\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0646\u0648\u0627\u0629<\/strong><\/td>\n<td data-start=\"8150\" data-end=\"8212\" data-col-size=\"md\">\u0639\u0636\u0644\u0627\u062a \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u062a\u062d\u0645\u064a \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0645\u0641\u0627\u0635\u0644<\/td>\n<\/tr>\n<tr data-start=\"8213\" data-end=\"8293\">\n<td data-start=\"8213\" data-end=\"8239\" data-col-size=\"sm\"><strong data-start=\"8215\" data-end=\"8238\">\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629<\/strong><\/td>\n<td data-start=\"8239\" data-end=\"8293\" data-col-size=\"md\">\u062d\u0631\u0643\u0629 \u0623\u0641\u0636\u0644\u060c \u0623\u0644\u0645 \u0623\u0642\u0644\u060c \u0648\u062b\u0642\u0629 \u0637\u0628\u064a\u0639\u064a\u0629<\/td>\n<\/tr>\n<tr data-start=\"8294\" data-end=\"8373\">\n\u062a\u0648\u0627\u0632\u0646 <\/p>\n<td data-start=\"8294\" data-end=\"8318\" data-col-size=\"sm\"><strong data-start=\"8296\" data-end=\"8317\">\u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u062f<\/strong><\/td>\n<td data-start=\"8318\" data-end=\"8373\" data-col-size=\"md\">\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0623\u0639\u0645\u0642\u060c \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0630\u0647\u0646\u064a<\/td>\n<\/tr>\n<tr data-start=\"8374\" data-end=\"8454\">\n<td data-start=\"8374\" data-end=\"8401\" data-col-size=\"sm\"><strong data-start=\"8376\" data-end=\"8400\">\u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u062f\u0648\u0631\u0627\u0646<\/strong><\/td>\n<td data-start=\"8401\" data-end=\"8454\" data-col-size=\"md\">\u062a\u062f\u0641\u0642 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645\u060c \u0648\u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u062f\u0627\u0626\u0645\u0629<\/td>\n<\/tr>\n<tr data-start=\"8455\" data-end=\"8527\">\n<td data-start=\"8455\" data-end=\"8474\" data-col-size=\"sm\"><strong data-start=\"8457\" data-end=\"8473\">\u0627\u0644\u062a\u0643\u064a\u0641<\/strong><\/td>\n<td data-start=\"8474\" data-end=\"8527\" data-col-size=\"md\">\u0622\u0645\u0646\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631\u060c \u0648\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<h2 data-start=\"400\" data-end=\"446\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629<\/h2>\n<h3 data-start=\"448\" data-end=\"493\">1. \u0645\u0627 \u0647\u0648 \u0627\u0644\u0647\u062f\u0641 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0645\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u061f<\/h3>\n<p data-start=\"494\" data-end=\"771\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0645\u0635\u0645\u0645 \u0644\u062a\u062d\u0633\u064a\u0646 <strong data-start=\"555\" data-end=\"602\">\u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u062d\u0631\u0643\u0629 \u0648\u0627\u0639\u064a\u0629 \u0648\u0645\u062a\u062d\u0643\u0645 \u0628\u0647\u0627. \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 <em data-start=\"660\" data-end=\"666\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/em> \u2014 \u0644\u064a\u0633 \u0641\u0642\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0628\u0644 \u0639\u0644\u0649 \u0634\u0628\u0643\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u062d\u0648\u0636. <\/p>\n<p data-start=\"773\" data-end=\"1059\">\u0641\u064a <strong data-start=\"776\" data-end=\"800\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u062a\u0633\u0627\u0639\u062f \u062f\u0631\u0648\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0648\u0639\u064a \u0648\u062b\u0642\u0629 \u0648\u062a\u062d\u0643\u0645 \u0623\u0641\u0636\u0644. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u0623\u0648 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0623\u0648 \u062a\u0634\u062f\u064a\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u062f\u0631\u0628 \u062c\u0633\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0643\u0641\u0627\u0621\u0629 \u0648\u0631\u0634\u0627\u0642\u0629 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. <\/p>\n<h3 data-start=\"1066\" data-end=\"1136\">2. \u0647\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0646\u0633\u0627\u0621 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0639\u0645\u0627\u0631 \u0648\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629\u061f<\/h3>\n<p data-start=\"1137\" data-end=\"1386\">\u0645\u0637\u0644\u0642\u0627. \u064a\u0645\u0643\u0646 <strong data-start=\"1184\" data-end=\"1246\">\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0623\u0643\u0628\u0631 \u0633\u0646\u0627 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646<\/strong> \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0623\u0645\u0627\u0646. \u0645\u062f\u0631\u0628\u0648\u0646\u0627 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0648\u0646 \u064a\u0643\u064a\u0641\u0648\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u2014 \u064a\u0636\u064a\u0641\u0648\u0646 \u0627\u0644\u062f\u0639\u0645 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u064a\u0647 \u0623\u0648 \u064a\u0632\u064a\u062f\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643.  <\/p>\n<p data-start=\"1388\" data-end=\"1585\">\u0646\u0638\u0631\u0627 \u0644\u0623\u0646\u0647 <strong data-start=\"1401\" data-end=\"1415\">\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631<\/strong> \u0648\u0635\u062f\u064a\u0642 \u0644\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0641\u0625\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u0644\u0648\u0627\u062a\u064a \u064a\u0631\u063a\u0628\u0646 \u0641\u064a \u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629\u060c \u0648\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u064a\u0637\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0637\u0645\u062b.<\/p>\n<p data-start=\"1587\" data-end=\"1715\">\u0641\u064a \u0635\u0627\u0644\u0629 \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u060c <strong data-start=\"1622\" data-end=\"1636\">\u0627\u0644\u0646\u0627\u062f\u064a \u0627\u0644\u0631\u0627\u0626\u062f \u0644\u0644\u0633\u064a\u062f\u0627\u062a<\/strong> \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u060c \u0646\u0636\u0645\u0646 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u0628\u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0635\u0641.<\/p>\n<h3 data-start=\"1722\" data-end=\"1783\">3. \u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0644\u0646\u0633\u0627\u0621\u061f<\/h3>\n<p data-start=\"1784\" data-end=\"1865\">\u064a\u0642\u062f\u0645 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0641\u0631\u064a\u062f\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0631\u0623\u0629 \u0648\u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0647\u0627:<\/p>\n<ul>\n<li data-start=\"1869\" data-end=\"1925\">\u064a\u0642\u0648\u064a <strong data-start=\"1885\" data-end=\"1901\">\u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u062c\u0630\u0639<\/li>\n<li data-start=\"1928\" data-end=\"1981\">\u064a\u062d\u0633\u0646 <strong data-start=\"1937\" data-end=\"1948\">\u0627\u0644\u0648\u0636\u0639\u064a\u0629<\/strong> \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642<\/li>\n<li data-start=\"1984\" data-end=\"2034\">\u064a\u0642\u0644\u0644 <strong data-start=\"1992\" data-end=\"2032\">\u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/strong><\/li>\n<li data-start=\"2037\" data-end=\"2105\">\u064a\u062f\u0639\u0645 <strong data-start=\"2046\" data-end=\"2062\">\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645<\/strong> \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u062e\u0627\u0635\u0629 \u0628\u0639\u062f \u0633\u0646 \u0627\u0644\u0623\u0631\u0628\u0639\u064a\u0646<\/li>\n<li data-start=\"2108\" data-end=\"2171\">\u064a\u0639\u0632\u0632 <strong data-start=\"2117\" data-end=\"2132\">\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/strong> \u0648\u062a\u062f\u0641\u0642 \u0627\u0644\u0644\u0645\u0641\u0627\u0648\u0645 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/li>\n<li data-start=\"2174\" data-end=\"2242\">\u064a\u0633\u0627\u0639\u062f \u0641\u064a <strong data-start=\"2179\" data-end=\"2202\">\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/strong> \u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0639\u062f \u0627\u0644\u062d\u0645\u0644<\/li>\n<li data-start=\"2245\" data-end=\"2298\">\u064a\u0639\u0632\u0632 <strong data-start=\"2252\" data-end=\"2271\">\u062b\u0642\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0646\u0641\u0633\u0647<\/strong> \u0648\u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0639\u0642\u0644 \u0628\u0627\u0644\u062c\u0633\u0645<\/li>\n<\/ul>\n<p data-start=\"2300\" data-end=\"2409\">\u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u062a\u0646\u0634\u0646\u060c \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u2014 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u064a\u0633\u0627\u0639\u062f\u0643 <strong data-start=\"2368\" data-end=\"2386\">\u0639\u0644\u0649 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u062d\u0627\u0644 \u0645\u0646<\/strong> \u0627\u0644\u062f\u0627\u062e\u0644 \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/p>\n<h3 data-start=\"2416\" data-end=\"2488\">4. \u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0645\u0627\u062a \u0648\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0625\u0635\u0644\u0627\u062d\u064a\u061f<\/h3>\n<ul>\n<li data-start=\"2491\" data-end=\"2654\"><strong data-start=\"2491\" data-end=\"2506\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u064a\u0631\u0629<\/strong> \u064a\u0633\u062a\u062e\u062f\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0627\u0644\u062e\u0627\u0635 \u0648\u062f\u0639\u0627\u0626\u0645 \u0635\u063a\u064a\u0631\u0629 (\u0645\u062b\u0644 \u0627\u0644\u062d\u0644\u0642\u0627\u062a\u060c \u0627\u0644\u0643\u0631\u0627\u062a\u060c \u0623\u0648 \u0627\u0644\u0623\u0633\u0627\u0648\u0631). \u0625\u0646\u0647 \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0648\u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629. <\/li>\n<li data-start=\"2657\" data-end=\"2791\">\u064a\u0633\u062a\u062e\u062f\u0645 <strong data-start=\"2657\" data-end=\"2677\">\u0631\u064a\u0641\u0648\u0631\u0645\u0631 \u0628\u064a\u0644\u0627\u062a\u0633<\/strong> \u0622\u0644\u0629 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0627\u0628\u0636 \u0645\u0639 \u0623\u062c\u0632\u0627\u0621 \u0645\u062a\u062d\u0631\u0643\u0629 \u0644\u0625\u0636\u0627\u0641\u0629 \u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u062f\u0639\u0645 \u0623\u0648 \u062a\u062d\u062f \u062d\u0633\u0628 \u0623\u0647\u062f\u0627\u0641\u0643.<\/li>\n<\/ul>\n<h3 data-start=\"3030\" data-end=\"3083\">5. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u061f<\/h3>\n<p data-start=\"3084\" data-end=\"3293\">\u0646\u0639\u0645 \u2014 \u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c <strong data-start=\"3099\" data-end=\"3137\">\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0648\u0636\u0639\u064a\u0629<\/strong> \u0627\u0644\u062c\u0633\u0645 \u0647\u0648 \u0623\u062d\u062f \u0623\u0639\u0638\u0645 \u0646\u0642\u0627\u0637 \u0642\u0648\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633. \u062a\u0642\u0648\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0645\u062b\u0628\u062a\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u062a\u062d\u0633\u064a\u0646 \u062d\u0631\u0643\u0629 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0643\u062a\u0641\u064a\u0643. <\/p>\n<p data-start=\"3295\" data-end=\"3336\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0645\u0646:<\/p>\n<ul>\n<li data-start=\"3339\" data-end=\"3386\">\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0647\u0627\u062a\u0641<\/li>\n<li data-start=\"3389\" data-end=\"3418\">\u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0635\u062d\u064a\u062d\u0629<\/li>\n<li data-start=\"3421\" data-end=\"3474\">\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u0645\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643<\/li>\n<li data-start=\"3477\" data-end=\"3528\">\u0627\u062c\u0639\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0623\u0633\u0647\u0644 \u0648\u0623\u0643\u062b\u0631 \u0631\u0627\u062d\u0629<\/li>\n<\/ul>\n<p data-start=\"3530\" data-end=\"3645\">\u064a\u0628\u062f\u0623\u064a\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0641\u064a \u0639\u062c\u0645\u0627\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0625\u0635\u0644\u0627\u062d \u0623\u0644\u0645 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0623\u0648 \u0627\u0644\u0638\u0647\u0631 \u2014 \u0648\u064a\u0628\u0642\u064a\u0646 \u0628\u0633\u0628\u0628 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0638\u0627\u0647\u0631\u0629 \u0648\u0627\u0644\u062f\u0627\u0626\u0645\u0629.<\/p>\n<h3 data-start=\"3652\" data-end=\"3703\">6. \u0647\u0644 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u061f<\/h3>\n<p data-start=\"3704\" data-end=\"3886\">\u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0646\u0641\u0633\u0647 \u0644\u064a\u0633 \u0645\u0635\u0645\u0645\u0627 \u0644\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0633\u0631\u064a\u0639 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 HIIT \u2014 \u0644\u0643\u0646\u0647 <strong data-start=\"3778\" data-end=\"3800\">\u064a\u0634\u062f \u0639\u0636\u0644\u0627\u062a\u0643<\/strong>\u060c <strong data-start=\"3802\" data-end=\"3825\">\u0648\u064a\u062d\u0633\u0646 \u0627\u0644\u0623\u064a\u0636<\/strong>\u060c <strong data-start=\"3831\" data-end=\"3852\">\u0648\u064a\u0646\u062d\u062a \u062c\u0633\u0645\u0643<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/p>\n<p data-start=\"3888\" data-end=\"4037\">\u0639\u0646\u062f <strong data-start=\"3907\" data-end=\"3966\">\u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u062f\u0631\u0648\u0633 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0623\u0648 \u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0648\u0629\u060c \u0623\u0648 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/strong>\u060c \u062a\u0635\u0628\u062d \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062c\u0632\u0621\u0627 \u0623\u0633\u0627\u0633\u064a\u0627 \u0645\u0646 \u062e\u0637\u0629 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0645\u0633\u062a\u062f\u0627\u0645\u0629.<\/p>\n<p data-start=\"4039\" data-end=\"4194\">\u0641\u064a <strong data-start=\"4042\" data-end=\"4066\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646<\/strong>\u060c \u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u0645\u0638\u0647\u0631\u0627 \u0623\u0646\u062d\u0641 \u0648\u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u062f\u0627 \u0648\u062b\u0642\u0629 \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u2014 \u0644\u064a\u0633 \u0628\u0633\u0628\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642\u060c \u0628\u0644 \u0628\u0633\u0628\u0628 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0630\u0643\u0627\u0621 \u0623\u0643\u0628\u0631.<\/p>\n<h3 data-start=\"4201\" data-end=\"4264\">7. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u061f<\/h3>\n<p data-start=\"4265\" data-end=\"4391\">\u0646\u0639\u0645 \u2014 \u0645\u0639 \u0625\u0631\u0634\u0627\u062f \u0645\u0647\u0646\u064a. \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u0648 \u0623\u062d\u062f <strong data-start=\"4321\" data-end=\"4389\">\u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0645\u0627\u0646\u0627 \u0648\u0641\u0627\u0626\u062f\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0648\u0628\u0639\u062f\u0647.<\/strong> <\/p>\n<p data-start=\"4393\" data-end=\"4427\">\u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644\u060c \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633:<\/p>\n<ul>\n<li data-start=\"4430\" data-end=\"4472\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u062c\u0630\u0639<\/li>\n<li data-start=\"4475\" data-end=\"4513\">\u062f\u0639\u0645 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631<\/li>\n<li data-start=\"4516\" data-end=\"4551\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"4553\" data-end=\"4582\">\u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643:<\/p>\n<ul>\n<li data-start=\"4585\" data-end=\"4614\">\u0623\u0639\u062f \u0631\u0628\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0627\u0644\u0639\u0645\u064a\u0642\u0629<\/li>\n<li data-start=\"4617\" data-end=\"4663\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/li>\n<li data-start=\"4666\" data-end=\"4730\">\u062e\u0641\u0641 \u0645\u0646 \u062a\u0648\u062a\u0631 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0631\u0636\u0627\u0639\u0629 \u0648\u062d\u0645\u0644 \u0637\u0641\u0644\u0643<\/li>\n<\/ul>\n<p data-start=\"4732\" data-end=\"4866\"><strong data-start=\"4736\" data-end=\"4765\">\u0645\u062f\u0631\u0628\u0627\u062a\u0646\u0627 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0627\u062a<\/strong> \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633 \u0639\u062c\u0645\u0627\u0646 \u064a\u062e\u0635\u0635\u0646 \u0643\u0644 \u062c\u0644\u0633\u0629 \u062d\u0633\u0628 \u0627\u0644\u062b\u0644\u062b \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u060c \u0648\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0631\u0627\u062d\u062a\u0643.<\/p>\n<h3 data-start=\"4873\" data-end=\"4927\">8. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0623\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/h3>\n<p data-start=\"4928\" data-end=\"5022\">\u062a\u0634\u0639\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u0641\u0631\u0642 \u0628\u0639\u062f <strong data-start=\"4963\" data-end=\"4988\">\u062c\u0644\u0633\u0627\u062a \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062c\u0644\u0633\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/strong>. \u062e\u0644\u0627\u0644 \u0634\u0647\u0631 \u0633\u062a\u0644\u0627\u062d\u0638: <\/p>\n<ul>\n<li data-start=\"5025\" data-end=\"5059\">\u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639<\/li>\n<li data-start=\"5062\" data-end=\"5090\">\u062a\u0648\u062a\u0631 \u0648\u0635\u0644\u0627\u0628\u0629 \u0623\u0642\u0644<\/li>\n<li data-start=\"5093\" data-end=\"5129\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0639\u064a \u0648\u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629<\/li>\n<\/ul>\n<p data-start=\"5131\" data-end=\"5165\">\u0643\u0645\u0627 \u0642\u0627\u0644 \u062c\u0648\u0632\u064a\u0641 \u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u0634\u0647\u064a\u0631:<\/p>\n<blockquote data-start=\"5166\" data-end=\"5312\">\n<ul>\n<li data-start=\"5168\" data-end=\"5312\">&#8220;\u062e\u0644\u0627\u0644 10 \u062c\u0644\u0633\u0627\u062a\u060c \u0633\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0641\u0631\u0642.<\/li>\n<li data-start=\"5168\" data-end=\"5312\">\u0641\u064a 20 \u062c\u0644\u0633\u0629\u060c \u0633\u062a\u0631\u0649 \u0627\u0644\u0641\u0631\u0642.<\/li>\n<li data-start=\"5168\" data-end=\"5312\">\u062e\u0644\u0627\u0644 30 \u062c\u0644\u0633\u0629\u060c \u0633\u064a\u0643\u0648\u0646 \u0644\u062f\u064a\u0643 \u062c\u0633\u062f \u062c\u062f\u064a\u062f \u0628\u0627\u0644\u0643\u0627\u0645\u0644.&#8221;<\/li>\n<\/ul>\n<\/blockquote>\n<p data-start=\"5314\" data-end=\"5431\">\u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648\u060c \u0627\u0644\u062b\u0628\u0627\u062a \u0623\u0647\u0645 \u0645\u0646 \u0627\u0644\u0634\u062f\u0629. \u062d\u062a\u0649 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u062f\u062b \u062a\u062d\u0648\u0644\u0627 \u062f\u0627\u0626\u0645\u0627. <\/p>\n<h3 data-start=\"5438\" data-end=\"5513\">9. \u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0631\u062a\u062f\u064a \u0648\u0623\u062d\u0636\u0631 \u0625\u0644\u0649 \u0635\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u061f<\/h3>\n<p data-start=\"5514\" data-end=\"5547\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0628\u0633\u0627\u0637\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629:<\/p>\n<ul data-start=\"5548\" data-end=\"5727\">\n<li data-start=\"5548\" data-end=\"5631\">\n<p data-start=\"5550\" data-end=\"5631\">\u0645\u0644\u0627\u0628\u0633 \u0631\u064a\u0627\u0636\u064a\u0629 \u0636\u064a\u0642\u0629 \u062a\u0645\u062f\u062f \u0648\u062a\u0633\u0645\u062d \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 (\u062a\u062c\u0646\u0628 \u0627\u0644\u0642\u0645\u0635\u0627\u0646 \u0627\u0644\u0641\u0636\u0641\u0627\u0636\u0629).<\/p>\n<\/li>\n<li data-start=\"5632\" data-end=\"5691\">\n<p data-start=\"5634\" data-end=\"5691\">\u062c\u0648\u0627\u0631\u0628 \u0627\u0644\u0642\u0628\u0636\u0629 \u0644\u062f\u0631\u0648\u0633 Reformer (\u0645\u062a\u0648\u0641\u0631\u0629 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629).<\/p>\n<\/li>\n<li data-start=\"5692\" data-end=\"5727\">\n<p data-start=\"5694\" data-end=\"5727\">\u0632\u062c\u0627\u062c\u0629 \u0645\u0627\u0621 \u0648\u0645\u0646\u0634\u0641\u0629 \u0635\u063a\u064a\u0631\u0629.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"5729\" data-end=\"5860\">\u0643\u0644 \u0634\u064a\u0621 \u0622\u062e\u0631 \u2014 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0627\u0626\u0631 \u2014 \u0645\u0642\u062f\u0645 \u0645\u0646 <strong data-start=\"5787\" data-end=\"5811\">Virago Fitness Ajman<\/strong>\u060c <strong data-start=\"5826\" data-end=\"5857\">\u0645\u0631\u0643\u0632 \u0627\u0644\u0639\u0627\u0641\u064a\u0629 \u0627\u0644\u0646\u0633\u0627\u0626\u064a<\/strong> \u0627\u0644\u0645\u0648\u062b\u0648\u0642 \u0644\u062f\u064a\u0643.<\/p>\n<h3 data-start=\"5867\" data-end=\"5910\">10. \u0643\u064a\u0641 \u064a\u0645\u0643\u0646\u0646\u064a \u0628\u062f\u0621 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0639\u062c\u0645\u0627\u0646\u061f<\/h3>\n<p data-start=\"5911\" data-end=\"6128\">\u064a\u0645\u0643\u0646\u0643 <strong data-start=\"5919\" data-end=\"5954\">\u062d\u062c\u0632 \u0623\u0648\u0644 \u062c\u0644\u0633\u0629 \u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0628\u0627\u0634\u0631\u0629<\/strong> \u0641\u064a <strong data-start=\"5967\" data-end=\"6018\">\u0641\u064a\u0631\u0627\u063a\u0648 \u0641\u064a\u062a\u0646\u0633\u060c \u0633\u064a\u062a\u064a \u0644\u0627\u064a\u0641 \u0627\u0644\u062a\u0644\u0629 \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u060c \u0639\u062c\u0645\u0627\u0646<\/strong>. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u062a\u0641\u0636\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0623\u0648 \u0627\u0644\u0635\u0641\u0648\u0641 \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0633\u064a\u0642\u0648\u062f\u0643 \u0641\u0631\u064a\u0642\u0646\u0627 \u0627\u0644\u0648\u062f\u0648\u062f \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629. <\/p>\n<p data-start=\"6130\" data-end=\"6256\">\u0646\u0642\u062f\u0645 <strong data-start=\"6139\" data-end=\"6164\">\u0628\u0627\u0642\u0627\u062a \u062a\u0639\u0631\u064a\u0641\u064a\u0629<\/strong> <strong data-start=\"6169\" data-end=\"6193\">\u0648\u0639\u0636\u0648\u064a\u0627\u062a \u0645\u0631\u0646\u0629<\/strong> \u062d\u062a\u0649 \u062a\u062c\u062f \u0645\u0627 \u064a\u0646\u0627\u0633\u0628 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643 \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p data-start=\"6258\" data-end=\"6410\">\ud83d\udc49 <em data-start=\"6261\" data-end=\"6408\"><a href=\"https:\/\/www.google.com\/maps\/place\/Virago+Ladies+Fitness\/data=!4m2!3m1!1s0x0:0x8b91d83fb48b3411?sa=X&amp;ved=1t:2428&amp;ictx=111\" target=\"_blank\" rel=\"noopener\">\u0632\u0631\u0646\u0627 \u0627\u0644\u064a\u0648\u0645<\/a>\u060c \u0648\u0642\u0645 \u0628\u062c\u0648\u0644\u0629 \u0641\u064a \u0627\u0633\u062a\u0648\u062f\u064a\u0648\u0647\u0627\u062a\u0646\u0627\u060c \u0648\u0627\u062e\u062a\u0628\u0631 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0646\u0633\u0627\u0621 \u0641\u0642\u0637 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u062a\u0646\u0641\u0633\u060c \u0648\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0641\u0636\u0644 \u062d\u0627\u0644\u0627\u062a\u0643.<\/em><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062c\u0632\u0621\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0643\u0644 \u0627\u0645\u0631\u0623\u0629 \u063a\u0627\u0644\u0628\u0627 \u0645\u0627 \u064a\u0648\u0635\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0623\u0646\u0647 &#8220;\u0645\u0641\u064a\u062f \u0644\u0644\u062c\u0630\u0639&#8221;\u060c \u0623\u0648 \u064a\u0646\u0638\u0631 \u0625\u0644\u064a\u0647 \u0643\u062a\u0645\u0631\u064a\u0646 \u0644\u0637\u064a\u0641 \u0645\u062e\u0635\u0635 \u0628\u0634\u0643\u0644 \u0631\u0626\u064a\u0633\u064a \u0644\u0644\u0646\u0633\u0627\u0621. \u0647\u0630\u0647 \u0646\u0635\u0641 \u0627\u0644\u0642\u0635\u0629 \u0641\u0642\u0637. \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0623\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u0642\u0648\u064a\u0629 \u0648\u0630\u0643\u064a\u0629 [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":8628,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[163],"tags":[],"class_list":["post-8625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-ar"],"_links":{"self":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8625","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/comments?post=8625"}],"version-history":[{"count":1,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8625\/revisions"}],"predecessor-version":[{"id":8635,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/posts\/8625\/revisions\/8635"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media\/8628"}],"wp:attachment":[{"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/media?parent=8625"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/categories?post=8625"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/viragofitness.ae\/ar\/wp-json\/wp\/v2\/tags?post=8625"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}