10 \u0637\u0631\u0642 \u0645\u0648\u062b\u0648\u0642\u0629 \u0644\u0625\u064a\u062c\u0627\u062f \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629!<\/p>\n
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\n
\u0623\u062e\u0630 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u064a\u062c\u0644\u0628 \u0644\u0643 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0647\u0627\u0626\u0644\u0629. \u0633\u064a\u0636\u064a\u0641 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u064a\u0636\u0645\u0646 \u0645\u0632\u0627\u062c \u062c\u064a\u062f.<\/p>\n
\u0623\u0641\u0627\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u062c\u062f\u064a\u062f\u0629 \u0646\u064f\u0634\u0631\u062a \u0641\u064a \u0645\u062c\u0644\u0629 The Lancet \u0623\u0646\u0647 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0637\u064a\u0646 \u0628\u062f\u0646\u064a\u064b\u0627 \u060c \u0641\u0625\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0641\u064a 15 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0645\u0648\u062a \u0627\u0644\u0645\u0628\u0643\u0631 \u0628\u0646\u0633\u0628\u0629 14 \u066a \u0648\u064a\u0637\u064a\u0644 \u0627\u0644\u0639\u0645\u0631 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0633\u0646\u0648\u0627\u062a.<\/p>\n
\u064a\u0631\u062c\u0649 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u064a\u0633 \u0628\u0627\u0644\u0636\u0631\u0648\u0631\u0629 \u0623\u0646 \u064a\u062a\u0645 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0648\u064a\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u0629! \u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0644\u0644\u0635\u062d\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0647\u064a \u0623\u064a\u0636\u064b\u0627 \u0633\u0644\u0633\u0644\u0629 \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u060c \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n
\u0644\u0633\u062a \u0645\u0642\u062a\u0646\u0639\u064b\u0627 \u0628\u0639\u062f \u0623\u0646 \u0644\u062f\u064a\u0643 \u0648\u0642\u062a\u064b\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0625\u064a\u062c\u0627\u062f \u0648\u0642\u062a \u0644\u0644\u0628\u0642\u0627\u0621 \u0646\u0634\u0637\u064b\u0627 \u062e\u0644\u0627\u0644 \u0623\u0648\u0642\u0627\u062a\u0643 \u0627\u0644\u0645\u0632\u062f\u062d\u0645\u0629 \u0627\u0644\u064a\u0648\u0645.<\/p>\n
1. \u0627\u0633\u062a\u064a\u0642\u0638 \u0645\u0628\u0643\u0631\u0627!<\/p>\n
\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0639\u062f\u064a\u062f\u0629 \u060c \u0645\u0646\u0647\u0627 \u062a\u0646\u0638\u064a\u0645 \u0634\u0647\u064a\u062a\u0643 \u0648\u0625\u0645\u062f\u0627\u062f\u0643 \u0628\u0627\u0644\u0637\u0627\u0642\u0629. \u0633\u062a\u0643\u0648\u0646 \u0623\u0643\u0628\u0631 \u0645\u064a\u0632\u0629 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0635\u0628\u0627\u062d\u064a \u0647\u064a \u0627\u0644\u0632\u062e\u0631\u0641\u0629 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u064a\u0648\u0645. \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062d\u0644 \u0647\u0648 \u0627\u0644\u0623\u0641\u0636\u0644 \u060c \u0644\u0623\u0646\u0647 \u063a\u0627\u0644\u0628\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0646\u0648\u0627\u064a\u0627 \u0627\u0644\u062d\u0633\u0646\u0629 \u060c \u0647\u0646\u0627\u0643 \u0623\u0634\u064a\u0627\u0621 \u0623\u062e\u0631\u0649 \u062a\u0635\u0631\u0641 \u0627\u0646\u062a\u0628\u0627\u0647\u0646\u0627 \u0639\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 – \u0627\u0644\u0639\u0645\u0644 \u060c \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u060c \u0625\u0644\u062e.<\/p>\n
2. \u0642\u0645 \u0628\u0625\u064a\u0642\u0627\u0641 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0647\u0627\u062a\u0641 \u060c \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646<\/p>\n
\u0636\u0639 \u0641\u064a \u0627\u0639\u062a\u0628\u0627\u0631\u0643 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0630\u064a \u062a\u0642\u0636\u064a\u0647 \u0641\u064a \u062a\u0635\u0641\u062d \u0627\u0644\u0648\u064a\u0628 \u0623\u0648 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0628\u0631\u064a\u062f\u0643 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a \u0623\u0648 \u0645\u0634\u0627\u0647\u062f\u0629 \u0645\u0633\u0644\u0633\u0644\u0627\u062a\u0643 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0623\u0648 \u0627\u0644\u0627\u0631\u062a\u0642\u0627\u0621 \u0625\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u0639\u0628\u0629. \u0633\u062a\u0646\u062f\u0647\u0634 \u0645\u0646 \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u0641\u0642\u0648\u062f \u0639\u0644\u0649 Facebook \u0623\u0648 Instagram. \u0633\u064a\u0645\u0646\u062d\u0643 \u0625\u064a\u0642\u0627\u0641 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0648\u0633\u0627\u0626\u0637 \u0644\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u062f\u0642\u0627\u0626\u0642 \u062b\u0645\u064a\u0646\u0629 \u062a\u0642\u0636\u064a\u0647\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646\u0643 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u060c \u062d\u062a\u0649 \u062e\u0644\u0627\u0644 \u0623\u0643\u062b\u0631 \u0623\u064a\u0627\u0645\u0643 \u0627\u0632\u062f\u062d\u0627\u0645\u064b\u0627. \u0644\u0644\u0639\u0645\u0644!<\/p>\n
3. \u0643\u0646 \u0645\u062a\u0641\u0631\u062c\u0627 \u0646\u0634\u0637\u0627<\/p>\n
\u0633\u064a\u0643\u0648\u0646 \u0645\u0646 \u063a\u064a\u0631 \u0627\u0644\u0648\u0627\u0642\u0639\u064a \u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0627\u0644\u062a\u0627\u0645 \u0639\u0646 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u0623\u0648 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u0644\u0630\u0627 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0634\u0627\u0647\u062f\u0629 \u0634\u064a\u0621 \u0645\u0627 \u060c \u0641\u0642\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0642\u0646\u0627\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0623\u062b\u0646\u0627\u0621 \u0648\u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0645\u0639 \u0627\u0644\u0645\u062f\u0631\u0628 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a. \u0627\u0644\u062d\u0644 \u0627\u0644\u062c\u064a\u062f \u0647\u0648 \u0623\u064a\u0636\u064b\u0627 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0623\u062b\u0646\u0627\u0621 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0625\u0639\u0644\u0627\u0646\u064a\u0629 – \u0641\u0628\u0641\u0636\u0644 \u0630\u0644\u0643 \u060c \u0633\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0644\u0643\u0644 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631.<\/p>\n
4. \u0643\u0646 \u0631\u0627\u0643\u0628\u0627 \u0646\u0634\u0637\u0627<\/p>\n
\u062a\u062a\u0645\u062b\u0644 \u0625\u062d\u062f\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062f\u0645\u062c \u0627\u0644\u0646\u0634\u0627\u0637 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0641\u064a \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u0644\u0633\u0644\u0628\u064a \u0625\u0644\u0649 \u0645\u0643\u0627\u0646 \u0639\u0645\u0644\u0643 \u0623\u0648 \u0645\u062f\u0631\u0633\u062a\u0643. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u064a\u0634 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0648\u062c\u0647\u062a\u0643 \u060c \u0641\u0627\u062e\u062a\u0631 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649 \u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u0627\u0641\u0631\u0648\u0646 \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0646\u0632\u0648\u0644 \u0642\u0628\u0644 \u0645\u062d\u0637\u062a\u064a\u0646 \u0648\u0627\u0644\u0645\u0634\u064a \u0628\u0642\u064a\u0629 \u0627\u0644\u0637\u0631\u064a\u0642.<\/p>\n
5. \u062a\u062f\u0631\u064a\u0628 \u0628\u0627\u0646\u062a\u0638\u0627\u0645<\/p>\n
\u0623\u062d\u062f \u0623\u0633\u0628\u0627\u0628 \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0639\u062b\u0648\u0631 \u0639\u0644\u0649 \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u064a\u0648\u0645 \u062d\u0627\u0641\u0644 \u0647\u0648 \u0639\u062f\u0645 \u0627\u0646\u062a\u0638\u0627\u0645\u0643. \u0644\u0633\u0646\u0627 \u0645\u0639\u062a\u0627\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0643\u0646\u0634\u0627\u0637 \u064a\u0648\u0645\u064a \u0623\u0633\u0627\u0633\u064a. \u0627\u0628\u062f\u0623 \u0628\u062e\u0637\u0648\u0627\u062a \u0635\u063a\u064a\u0631\u0629 – \u062a\u062a\u0636\u0645\u0646 \u0623\u0646\u0634\u0637\u0629 \u0628\u0633\u064a\u0637\u0629 \u060c \u0645\u062b\u0644 \u062a\u0645\u0634\u064a\u0629 \u0627\u0644\u0643\u0644\u0628 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u060c \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u060c \u0648\u0627\u0644\u0631\u0642\u0635 \u0639\u0644\u0649 \u0645\u0648\u0633\u064a\u0642\u0627\u0643 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u064a \u0627\u0644\u062a\u0642\u0627\u0644\u064a\u062f \u0643\u0644 \u064a\u0648\u0645 \u060c \u0645\u062b\u0644 \u062a\u0646\u0638\u064a\u0641 \u0623\u0633\u0646\u0627\u0646\u0643 \u0628\u0627\u0644\u0641\u0631\u0634\u0627\u0629 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645. \u0633\u062a\u0631\u0649 \u060c \u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629 \u060c \u0623\u0646\u0643 \u0644\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0642\u0636\u0627\u0621 \u0627\u0644\u064a\u0648\u0645 \u062f\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0623\u0646\u062a \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0644\u0625\u064a\u0642\u0627\u0638 \u0647\u0630\u0627 \u0627\u0644\u0634\u063a\u0641 – \u0646\u062d\u0646 \u0645\u062a\u0648\u0627\u062c\u062f\u0648\u0646 \u0645\u0646 \u0623\u062c\u0644\u0643 – \u062c\u0631\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0645\u0639 Lionfitness. \u062c.<\/p>\n
6. \u062d\u062f\u062f \u0645\u0648\u0639\u062f\u064b\u0627 \u0645\u0639 \u0623\u0635\u062f\u0642\u0627\u0626\u0643 \u0644\u0644\u062a\u062f\u0631\u064a\u0628<\/p>\n
\u062a\u062a\u0645\u062b\u0644 \u0627\u0644\u0645\u064a\u0632\u0629 \u0627\u0644\u0631\u0627\u0626\u0639\u0629 \u0644\u0642\u0636\u0627\u0621 \u0627\u0644\u0648\u0642\u062a \u0628\u0646\u0634\u0627\u0637 \u0645\u0639 \u0627\u0644\u0639\u0627\u0626\u0644\u0629 \u0648\u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0641\u064a \u062a\u0639\u0645\u064a\u0642 \u0627\u0644\u0631\u0648\u0627\u0628\u0637 \u0648\u0627\u0644\u0639\u0644\u0627\u0642\u0627\u062a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0645\u062a\u0639\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629. \u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0645\u0628\u0627\u0631\u0627\u0629 \u0643\u0631\u0629 \u0642\u062f\u0645 \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u060c \u0623\u0648 \u0631\u062d\u0644\u0629 \u0639\u0627\u0626\u0644\u064a\u0629 \u0641\u064a \u0635\u0628\u0627\u062d \u064a\u0648\u0645 \u0627\u0644\u0633\u0628\u062a. \u062d\u062f\u062f \u0645\u0648\u0639\u062f\u064b\u0627 \u0645\u0639 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u0623\u0648 \u0623\u062d\u062f \u0623\u0641\u0631\u0627\u062f \u0623\u0633\u0631\u062a\u0643 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062c\u0631\u064a. \u0647\u0646\u0627\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0644\u062a\u0643\u0648\u0646 \u0646\u0634\u0637\u0629. \u0643\u0646 \u0645\u0628\u062f\u0639\u0627!<\/p>\n
7. \u062a\u0646\u0638\u064a\u0641 \u0628\u0646\u0634\u0627\u0637<\/p>\n
\u0633\u0648\u0641 \u062a\u062a\u0641\u0642 \u0645\u0639\u064a \u0641\u064a \u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0645\u0645\u062a\u0639\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0646\u0638\u064a\u0641 \u0623\u0648 \u0627\u0644\u062a\u0631\u062a\u064a\u0628. \u0647\u0630\u0627 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u0639\u0644\u0647 \u0643\u0644 \u0648\u0627\u062d\u062f \u0645\u0646\u0627. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u064a\u062f \u062a\u062d\u0648\u064a\u0644\u0647 \u0625\u0644\u0649 \u062a\u062f\u0631\u064a\u0628 \u060c \u0641\u0644\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0623\u0633\u0647\u0644. \u0627\u0636\u0628\u0637 \u0627\u0644\u0645\u0624\u0642\u062a \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u060c \u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0641\u0639\u0627\u0644\u0627\u064b \u0648\u0642\u0645 \u0628\u062a\u0646\u0641\u064a\u0630 \u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0628\u0623\u0633\u0631\u0639 \u0645\u0627 \u064a\u0645\u0643\u0646. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0648\u0645 \u0628\u0627\u0644\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u063a\u0633\u064a\u0644 \u0623\u0648 \u0646\u0641\u0636 \u0627\u0644\u063a\u0628\u0627\u0631 \u060c \u0641\u0642\u0645 \u0628\u0645\u0636\u062e\u0629 \u0623\u0648 \u0642\u0631\u0641\u0635\u0627\u0621 \u0633\u0631\u064a\u0639 \u0643\u0644 \u0628\u0636\u0639 \u062e\u0637\u0648\u0627\u062a.<\/p>\n
8. \u062e\u0637\u0637 \u062a\u062f\u0631\u064a\u0628\u0643<\/p>\n
\u062d\u062f\u062f \u0645\u0648\u0639\u062f\u064b\u0627 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628. \u062d\u0641\u0638 \u0641\u064a \u0627\u0644\u062a\u0642\u0648\u064a\u0645 – \u0627\u0644\u062a\u0627\u0631\u064a\u062e \u0648\u0627\u0644\u0648\u0642\u062a – \u0644\u0644\u0646\u0634\u0627\u0637. \u0633\u064a\u062a\u064a\u062d \u0644\u0643 \u0630\u0644\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u062c\u062a\u0647\u062f\u064b\u0627 \u0648\u0645\u0646\u0638\u0645\u064b\u0627 \u062c\u064a\u062f\u064b\u0627. \u0643\u0646 \u0635\u0627\u062f\u0642\u064b\u0627 \u0645\u0639 \u0646\u0641\u0633\u0643.<\/p>\n
9. \u0627\u0628\u062d\u062b \u0639\u0646 \u0646\u0634\u0627\u0637 \u0645\u0641\u0636\u0644.<\/p>\n
\u0641\u0643\u0631 \u0641\u064a \u0647\u0648\u0627\u064a\u062a\u0643 \u0627\u0644\u0645\u0641\u0636\u0644\u0629. \u0645\u0627\u0630\u0627 \u062a\u0641\u0639\u0644 \u0628\u0634\u063a\u0641\u061f \u0647\u0644 \u062a\u0648\u0627\u062c\u0647 \u0645\u0634\u0643\u0644\u0629 \u0641\u064a \u0625\u064a\u062c\u0627\u062f \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643\u061f \u0631\u0628\u0645\u0627 \u062a\u062c\u062f \u0627\u0644\u0648\u0642\u062a \u0644\u0623\u0646\u0643 \u062a\u062d\u0628\u0647 \u0643\u062b\u064a\u0631\u064b\u0627 \u0648\u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0631 \u062d\u062a\u0649 \u0627\u0644\u0644\u062d\u0638\u0629 \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627. \u0644\u0630\u0644\u0643 \u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0648\u0639 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0630\u064a \u064a\u0631\u0636\u064a\u0643. \u0633\u062a\u0643\u0648\u0646 \u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0639\u062f\u0627\u062f\u064b\u0627 \u0644\u0625\u064a\u062c\u0627\u062f \u0648\u0642\u062a \u0644\u0630\u0644\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u0646\u0647\u0627\u0631.<\/p>\n
10. \u062d\u0631\u064a\u0629 \u0627\u0644\u0627\u062e\u062a\u064a\u0627\u0631<\/p>\n
\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u0632\u0627\u0644 \u062a\u0634\u0639\u0631 \u060c \u0628\u0639\u062f \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0623\u0639\u0644\u0627\u0647 \u060c \u0623\u0646\u0647\u0627 \u0644\u0646 \u062a\u0646\u0637\u0628\u0642 \u0639\u0644\u0649 \u062d\u064a\u0627\u062a\u0643 \u060c \u0641\u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0641\u064a \u0623\u0648\u0644\u0648\u064a\u0627\u062a\u0643 \u0648\u0645\u0633\u0624\u0648\u0644\u064a\u0627\u062a\u0643. \u0647\u0644 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647\u0627 \u0628\u0646\u0641\u0633\u0643 \u060c \u0643\u0644\u0647\u0645 \u200b\u200b\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629\u061f \u062a\u0630\u0643\u0631 \u060c \u0644\u0627 \u062d\u0631\u062c \u0641\u064a \u0642\u0648\u0644 “\u0644\u0627”. \u0646\u0639\u0645 \u060c \u0644\u062f\u064a\u0646\u0627 \u062c\u0645\u064a\u0639\u064b\u0627 \u0627\u0644\u062a\u0632\u0627\u0645\u0627\u062a \u062a\u062c\u0627\u0647 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u060c \u0644\u0643\u0646 \u0644\u0627 \u062a\u0646\u0633 \u0646\u0641\u0633\u0643. \u0644\u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u0629 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u060c \u0639\u0644\u064a\u0643 \u0623\u0648\u0644\u0627\u064b \u0623\u0646 \u062a\u0639\u062a\u0646\u064a \u0628\u062c\u0633\u0645\u0643 \u0648\u0635\u062d\u062a\u0643. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0641\u0625\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0647\u0648 \u0639\u0627\u0645\u0644 \u0637\u0628\u064a\u0639\u064a \u0645\u0645\u062a\u0627\u0632 \u0645\u0636\u0627\u062f \u0644\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0645\u0636\u0627\u062f \u0644\u0644\u0625\u062c\u0647\u0627\u062f. \u0644\u0627 \u062a\u0646\u062a\u0638\u0631! \u0627\u0641\u0639\u0644 \u0634\u064a\u0626\u064b\u0627 \u0644\u0646\u0641\u0633\u0643!<\/p>\n
\u0622\u0645\u0644 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0639\u0644\u0649 \u0625\u062f\u0631\u0627\u0643 \u0642\u0631\u0627\u0631\u0627\u062a\u0643 \u0648\u0623\u0646 \u062a\u062c\u062f \u0648\u0642\u062a\u064b\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u064a\u0648\u0645. \u0627\u0646\u0637\u0644\u0642 \u060c \u0627\u0646\u0637\u0644\u0642! \u0643\u0644 \u0647\u0630\u0627 \u064a\u062a\u0648\u0642\u0641 \u0639\u0644\u0649 \u0644\u0643!<\/p>\n<\/div>\n
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10 \u0637\u0631\u0642 \u0645\u0648\u062b\u0648\u0642\u0629 \u0644\u0625\u064a\u062c\u0627\u062f \u0648\u0642\u062a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629! \u0627\u0644\u0639\u0630\u0631 \u0627\u0644\u0623\u0648\u0644 \u0627\u0644\u0630\u064a \u064a\u062a\u0628\u0627\u062f\u0631 \u0625\u0644\u0649 \u0627\u0644\u0630\u0647\u0646 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0636\u064a\u0642 \u0627\u0644\u0648\u0642\u062a. \u0643\u0644 \u0648\u0627\u062d\u062f \u0645\u0646\u0627 \u0645\u0634\u063a\u0648\u0644. \u0644\u062f\u064a\u0646\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0641\u064a \u0623\u0630\u0647\u0627\u0646\u0646\u0627 \u0648\u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627 \u0647\u0646\u0627 \u0648\u0627\u0644\u0622\u0646. \u0646\u062d\u0646 \u0646\u0639\u064a\u0634 \u0641\u064a \u0639\u062c\u0644\u0629 \u0645\u0646 \u0627\u0645\u0631\u0646\u0627 \u064a\u0648\u0645\u0627 \u0628\u0639\u062f \u064a\u0648\u0645. \u0648\u0645\u0639 \u0630\u0644\u0643 \u060c \u0644\u0627\u062d\u0638 \u0623\u0646\u0647 \u0633\u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0634\u062e\u0635 \u0645\u0634\u063a\u0648\u0644 …<\/p>\n","protected":false},"author":1,"featured_media":12681,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3510],"tags":[3942,3939,3935,3938,3936,3941,3932,3933,3946,3945,3943,3934,3937,3944,3940,3954,3947,3798,3963,3965,3961,3959,3962,3964,2544,3956,3957,3948,3950,3949,3953,3952,3951,3955,3958,3847,3848,3960,3846,1840],"class_list":["post-12399","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-best-bodyweight-exercises-to-build-muscle","tag-exercise-to-lose-belly-fat","tag-exercise-to-lose-belly-fat-in-1-week","tag-exercises-to-avoid","tag-exercises-to-lose-weight","tag-how-to-lose-belly-fat-exercises","tag-how-to-manage-time","tag-how-to-manage-time-effectively","tag-how-to-release-tight-hamstrings","tag-how-to-retire-in-10-years","tag-how-to-study-in-exam-time","tag-simple-exercises-to-lose-belly-fat","tag-simple-yoga-exercise-to-lose-belly-fat","tag-ways-to-increase-dopamine-naturally","tag-yoga-exercise-to-lose-belly-fat","tag-3954","tag-3947","tag-3798","tag-3963","tag-3965","tag-3961","tag-3959","tag-3962","tag-3964","tag-2544","tag-3956","tag-3957","tag-3948","tag-3950","tag-3949","tag-3953","tag-3952","tag-3951","tag-3955","tag-3958","tag-3847","tag-3848","tag-3960","tag-3846","tag-1840"],"yoast_head":"\n
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