{"id":13894,"date":"2023-03-17T14:08:12","date_gmt":"2023-03-17T14:08:12","guid":{"rendered":"https:\/\/fitness-andbeauty.com\/calisthenics\/"},"modified":"2023-03-17T14:10:09","modified_gmt":"2023-03-17T14:10:09","slug":"calisthenics","status":"publish","type":"post","link":"https:\/\/fitness-andbeauty.com\/ar\/calisthenics\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629"},"content":{"rendered":"

\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/span><\/span><\/h1>\n

 <\/p>\n

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\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f<\/span><\/span><\/span><\/span><\/strong><\/p>\n<\/div>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646
\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/span><\/span><\/span><\/figcaption><\/figure>\n<\/div>\n
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\u064a\u0634\u064a\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0\u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0644\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u0635\u062d\u064a\u064b\u0627 \u0648\u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u060c \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 <\/span><\/span><\/span><\/span>\u064a\u0635\u0646\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/span><\/span><\/span>\u064a\u0645\u0646\u0639 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0642\u0648\u064a\u0629<\/span><\/span><\/span><\/span><\/a> \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n

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\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0627 \u062a\u0639\u0646\u064a \u0627\u0644\u062a\u0646\u0627\u0641\u0633 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629. <\/span><\/span><\/span>\u0644\u0643\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u0646\u0627\u0641\u0633\u0629 \u0645\u0639 \u0646\u0641\u0633\u0643.<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u064a\u0645\u064a\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0625\u0644\u0649 \u0627\u062f\u0639\u0627\u0621 \u0623\u0633\u0628\u0627\u0628 \u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0645\u062b\u0644 \u0636\u064a\u0642 \u0627\u0644\u0648\u0642\u062a \u0648\u0642\u0644\u0629 \u0627\u0644\u0645\u0633\u0627\u062d\u0629 \u0648\u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629. <\/span><\/span><\/span>\u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0647\u0648\u0627\u0621 \u0643\u0644\u0647\u0627 \u0623\u0639\u0630\u0627\u0631 \u0644\u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. <\/span><\/span><\/span>\u0644\u0643\u0646 \u0646\u0646\u0633\u0649 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u062f \u064a\u062c\u0644\u0628 \u0641\u0648\u0627\u0626\u062f \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062e\u0633\u0627\u0631\u0629<\/span><\/span><\/span><\/span><\/p>\n

\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638 \u060c <\/span><\/span><\/span><\/span>\u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0644\u0628\u0642\u0627\u0621 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0644\u0627 \u062a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a. <\/span><\/span><\/span>\u064a\u0643\u0641\u064a \u0646\u0635\u0641 \u0633\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645. <\/span><\/span><\/span><\/span><\/a>\u00a0\u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0633\u0627\u062d\u0629 \u0623\u0648 \u0623\u062f\u0648\u0627\u062a. <\/span><\/span><\/span>\u0647\u0646\u0627\u0643 \u0645\u0633\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629 \u0641\u0642\u0637 \u0644\u0644\u0645\u0634\u064a. <\/span><\/span><\/span>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u064a\u062c\u0639\u0644\u0643 \u062a\u0628\u062f\u0648 \u062c\u064a\u062f\u064b\u0627. <\/span><\/span><\/span>\u0639\u0636\u0644\u0627\u062a \u0642\u0648\u064a\u0629 \u062a\u0645\u0646\u0639 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u062a\u0645\u0646\u0639 \u062a\u0631\u0642\u0642 \u0627\u0644\u0639\u0638\u0627\u0645 \u062a\u0645\u0646\u0639 \u0627\u0644\u0633\u0645\u0646\u0629 \u062a\u0645\u0631\u064a\u0646 \u064a\u0646\u0639\u0634 \u0627\u0644\u062c\u0633\u0645. <\/span><\/span><\/span>\u0625\u0646 \u0627\u0645\u062a\u0644\u0627\u0643 \u0627\u0644\u0637\u0627\u0642\u0629 \u0644\u0644\u0639\u0645\u0644 \u0648\u0627\u0644\u0642\u062a\u0627\u0644 \u0645\u0639 \u0627\u0644\u062d\u064a\u0627\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0623\u064a\u0636\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631.<\/span><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong><\/h1>\n

\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong><\/h2>\n
\"\u062a\u0645\u0627\u0631\u064a\u0646
\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/span><\/figcaption><\/figure>\n

1. \u0623\u0646 \u064a\u0646\u0645\u0648\u00a0<\/span><\/span><\/span><\/span><\/strong> \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0639\u0627\u0645\u0644 \u0645\u0647\u0645 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648. <\/span><\/span><\/span>\u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0644\u0643\u0646\u0647\u0645 \u064a\u0623\u0643\u0644\u0648\u0646 \u0643\u062b\u064a\u0631\u064b\u0627 \u0623\u0637\u0648\u0644 \u0648\u0623\u062b\u0642\u0644 \u0645\u0646 \u0623\u0642\u0631\u0627\u0646\u0647\u0645 \u0627\u0644\u0639\u0627\u062f\u064a\u064a\u0646. <\/span><\/span><\/span>\u0648\u0644\u0643\u0646 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u062d\u0627\u0644\u0627\u062a <\/span><\/span><\/span><\/span>\u060c \u064a\u0624\u062f\u064a \u0630\u0644\u0643 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u0627\u0644\u0639\u0638\u0627\u0645 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u060c \u0648\u0646\u0642\u0635 \u0627\u0644\u0642\u0644\u0628 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645<\/span><\/span><\/span><\/span><\/a> \u060c \u0648\u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645 \u063a\u064a\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0645\u062b\u0644 \u062a\u0642\u0627\u0631\u0628 \u0627\u0644\u0631\u0643\u0628\u0629 \u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643 \u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u062a\u0628\u0631 \u0646\u0645\u0648\u064b\u0627 \u063a\u064a\u0631 \u0637\u0628\u064a\u0639\u064a. <\/span><\/span><\/span>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. <\/span><\/span><\/span>\u064a\u0646\u062a\u062c \u0627\u0644\u062c\u0633\u0645 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0646\u0645\u0648 \u0628\u0627\u0644\u0646\u0633\u0628 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/span><\/span><\/span>\u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0645\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u062a\u0631\u0646 \u0628\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0627\u0644\u0634\u0647\u064a\u0629 \u0648\u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0644\u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u062c\u064a\u062f \u060c \u0641\u0625\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0645\u0646\u062a\u0638\u0645 \u064a\u0646\u0645\u0648\u0646 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0623\u0637\u0641\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/span><\/span><\/span><\/span><\/p>\n

2. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0635\u062d\u0629<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0\u060c \u0645\u0646 \u0627\u0644\u0645\u0642\u0628\u0648\u0644 \u0639\u0645\u0648\u0645\u064b\u0627 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0647\u0627 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062f\u0644\u064a\u0644 \u0642\u0627\u0637\u0639 \u0639\u0644\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0636\u062f \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628\u0647\u0627 \u0627\u0644\u0639\u062f\u0648\u0649. <\/span><\/span><\/span>\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0623\u062f\u0644\u0629 \u0645\u062a\u0643\u0631\u0631\u0629 \u0639\u0644\u0649 \u0623\u0646\u0647 \u0639\u0646\u062f\u0645\u0627 \u064a\u0645\u0631\u0636 \u0631\u064a\u0627\u0636\u064a \u0645\u0646 \u0639\u062f\u0648\u0649 \u060c \u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639. <\/span><\/span><\/span>\u0648\u0644\u062f\u064a\u0643 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0623\u0642\u0644. <\/span>\u0627\u0644\u0634\u064a\u0621 \u0627\u0644\u0648\u062d\u064a\u062f \u0627\u0644\u0630\u064a \u064a\u0642\u0646\u0639\u0646\u0627 \u0623\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0635\u062d\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0647\u0648 \u0623\u0646 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0642\u062f \u062a\u0637\u0648\u0631\u062a \u0641\u064a \u0627\u0644\u062d\u062c\u0645 \u0648\u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0648\u0638\u064a\u0641\u0629. <\/span><\/span><\/span>\u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u060c \u0641\u0625\u0646 \u0641\u0631\u0635 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u063a\u064a\u0631 \u0627\u0644\u0645\u0639\u062f\u064a\u0629 \u0645\u062b\u0644 \u0636\u0639\u0641 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0623\u0642\u0644.<\/span><\/span><\/span><\/span><\/p>\n

3. \u0644\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a\u00a0<\/span><\/span><\/span><\/span><\/strong> \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0634\u0637\u0629 \u0641\u0647\u064a \u0627\u0644\u0645\u0646\u0628\u0647 \u0627\u0644\u0648\u062d\u064a\u062f \u0627\u0644\u0630\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a. <\/span><\/span><\/span>\u0644\u0623\u0646\u0647 \u0644\u0627 \u064a\u0648\u062c\u062f \u062f\u0648\u0627\u0621 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u062d\u0642\u064a\u0642\u064a \u0648\u062f\u0627\u0626\u0645. <\/span><\/span><\/span>\u064a\u0645\u0643\u0646 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u064a\u0642\u0648\u0645\u0648\u0646 \u0628\u0645\u0647\u0627\u0645 \u0645\u0639\u064a\u0646\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f. <\/span><\/span><\/span>\u0648\u0644\u0643\u0646 \u0628\u0639\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u060c \u0633\u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0625\u0631\u0647\u0627\u0642\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u062d\u062a\u0649 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0623\u0648 \u064a\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u062c\u0633\u0645. <\/span><\/span><\/span>\u0639\u0645\u0644\u064a\u0627 \u060c \u064a\u0645\u0643\u0646\u0646\u0627 \u062a\u062d\u0633\u064a\u0646 \u062c\u0645\u064a\u0639 \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a \u060c \u0645\u062b\u0644 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. <\/span><\/span><\/span>\u062a\u062d\u0645\u0644 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062f\u0648\u0631\u064a \u0648\u0627\u0644\u062a\u0646\u0642\u0644 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<\/span><\/span><\/span><\/span><\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062e\u0631\u0648\u0637\u064a\u0629<\/span><\/span><\/span><\/h2>\n

 <\/p>\n

4. \u0644\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u0643\u0648\u0646\u062a\u0648\u0631\u00a0<\/span><\/span><\/span><\/span><\/strong> \u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0637\u0628\u064b\u0627 \u0648\u0642\u0627\u0626\u064a\u064b\u0627 \u0648\u0637\u0628\u064b\u0627. <\/span><\/span><\/span>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0634\u0643\u0644 \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u0646\u0645\u0648 \u0643\u0645\u0627 \u0641\u064a \u0627\u0644\u0634\u0643\u0644 1. \u064a\u0645\u0643\u0646 \u0645\u0646\u0639\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0648\u0644\u0643\u0646 \u0639\u0646\u062f \u0627\u0643\u062a\u0645\u0627\u0644 \u0627\u0644\u0646\u0645\u0648 \u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0647\u0646\u0627\u0643 \u0646\u0642\u0635 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646. <\/span><\/span><\/span>\u0633\u0648\u0641 \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0633\u064a\u0626\u0629 \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0627\u0644\u062c\u0633\u0645 \u0645\u0627\u0626\u0644 \u060c<\/span><\/span><\/span><\/span><\/p>\n

\u062a\u0646\u062d\u0646\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646 \u0645\u0646\u062a\u0641\u062e \u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u062e\u0633\u0627\u0631\u0629 \u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0625\u0630\u0627 \u0639\u0627\u062f \u0627\u0644\u0645\u0631\u0621 \u0625\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d. <\/span><\/span><\/span>\u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u060c \u0644\u0627 \u064a\u0632\u0627\u0644 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u062a\u0635\u062d\u064a\u062d\u0647 \u0644\u062c\u0639\u0644 \u0627\u0644\u0634\u0643\u0644 \u064a\u0639\u0648\u062f \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644. <\/span><\/span><\/span>\u0644\u0643\u0646 \u0628\u0639\u0636 \u0627\u0644\u062a\u0635\u062d\u064a\u062d\u0627\u062a \u0642\u062f \u062a\u0633\u062a\u063a\u0631\u0642 \u0645\u0646 \u0634\u0647\u0648\u0631 \u0625\u0644\u0649 \u0633\u0646\u0648\u0627\u062a \u060c<\/span><\/span><\/span><\/span><\/p>\n

\u0644\u0643\u0646 \u0627\u0644\u0628\u0639\u0636 \u0642\u062f \u064a\u0631\u0649 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0641\u064a \u0623\u0642\u0644 \u0645\u0646 \u0634\u0647\u0631 \u060c \u0645\u062b\u0644 \u0627\u0646\u062a\u0641\u0627\u062e \u0627\u0644\u0628\u0637\u0646. <\/span><\/span><\/span>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0641\u0642\u0637 \u0633\u062a\u062c\u0639\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. <\/span><\/span><\/span>\u0648\u064a\u0648\u062c\u062f \u062a\u0648\u062a\u0631 \u0645\u062a\u0632\u0627\u064a\u062f \u062d\u062a\u0649 \u062a\u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0628\u062d\u064a\u062b \u0644\u0627 \u064a\u0645\u0643\u0646 \u062f\u0641\u0639\u0647\u0627 \u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0646\u062a\u0641\u062e\u0629.<\/span><\/span><\/span><\/span><\/p>\n

5. \u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636\u00a0<\/span><\/span><\/span><\/span><\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0645\u0646\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636. <\/span><\/span><\/span>\u062e\u0627\u0635\u0629 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0628\u0633\u0628\u0628 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629 \u0645\u0635\u062d\u0648\u0628\u0629 \u0628\u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u060c \u0623\u0648 \u0627\u0644\u062a\u062f\u062e\u064a\u0646 \u0627\u0644\u0645\u0641\u0631\u0637 \u060c \u0623\u0648 \u0627\u0644\u0648\u0631\u0627\u062b\u0629. <\/span>\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0635\u0627\u0628 \u0648\u062a\u062f\u0647\u0648\u0631 \u0627\u0644\u0634\u0631\u064a\u0627\u0646 \u0627\u0644\u062a\u0627\u062c\u064a \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u062a\u0646\u0643\u0633\u064a\u0629 \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643. <\/span><\/span><\/span>\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0647\u0645 \u0623\u0643\u062b\u0631 \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. <\/span><\/span><\/span>\u0623\u0648 \u0642\u062f \u0644\u0627 \u064a\u062d\u062f\u062b \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642 \u062d\u062a\u0649 \u062a\u0642\u062f\u0645 \u0627\u0644\u0639\u0645\u0631 \u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0628\u0637\u0627\u0621 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/span><\/span><\/span><\/span><\/p>\n

6. \u0639\u0644\u0627\u062c \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0627\u0644\u0623\u0645\u0631\u0627\u0636<\/span><\/span><\/span><\/span><\/strong> \u00a0\u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0641\u064a \u0627\u0644\u0628\u0646\u062f 5 \u0641\u064a \u062d\u0627\u0644 \u062d\u062f\u0648\u062b\u0647\u0627. <\/span>\u064a\u0639\u062f \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u062d\u0627\u0644\u064a\u064b\u0627 \u0637\u0631\u064a\u0642\u0629 \u0645\u0647\u0645\u0629 \u0644\u0644\u0639\u0644\u0627\u062c \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644. <\/span><\/span><\/span>\u0648\u0644\u0643\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0644\u0644\u062a\u0645\u0631\u064a\u0646. <\/span><\/span><\/span>\u0644\u0623\u0646\u0647 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0645\u0631\u0636 \u0634\u062f\u064a\u062f\u064b\u0627 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646\u0647 \u062d\u062a\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u0645\u062d\u0631\u0645\u0627\u062a. <\/span><\/span><\/span>\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0629 \u060c \u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0627\u0644\u0625\u0634\u0631\u0627\u0641 \u0639\u0646 \u0643\u062b\u0628 \u0639\u0644\u0649 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u0639\u0627\u0644\u062c \u0648\u0625\u062c\u0631\u0627\u0621 \u0641\u062d\u0648\u0635\u0627\u062a \u062f\u0648\u0631\u064a\u0629 \u0648\u0645\u0641\u0635\u0644\u0629 \u0644\u0644\u062d\u0627\u0644\u0629.<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n

\n
\n
<\/div>\n<\/div>\n<\/div>\n
\n

\u0646\u0648\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong><\/h2>\n

\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0\u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u064a\u0633\u062a \u0634\u062f\u064a\u062f\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0644\u0643\u0646\u0647\u0627 \u0645\u0633\u062a\u0645\u0631\u0629 \u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u060c<\/span><\/span><\/span><\/span><\/p>\n

\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629<\/span><\/span><\/span><\/span><\/strong> \u00a0\u00a0\u0647\u064a \u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0628\u0633 \u0623\u0646\u0641\u0627\u0633\u0643 \u060c \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0642\u0635\u064a\u0631 \u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u060c \u0648\u0627\u0644\u062a\u0646\u0633 \u060c \u0648\u0645\u0627 \u0625\u0644\u0649 \u0630\u0644\u0643.<\/span><\/span><\/span><\/span><\/p>\n

\u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong><\/p>\n

– \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0639\u062f \u0627\u0644\u0623\u0643\u0644 2-3 \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 <\/span><\/span><\/span><\/span>
\n– \u062a\u062c\u0646\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0627\u0634\u0631\u0629. <\/span><\/span><\/span>\u0648\u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0648\u0642\u0641 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0628\u062b\u0644\u0627\u062b \u0633\u0627\u0639\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 <\/span><\/span><\/span><\/span>
\n– \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628 \u0643\u0648\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621. <\/span><\/span><\/span>\u0642\u0628\u0644 \u0627\u0644\u062e\u0631\u0648\u062c \u0644\u0644\u0631\u0643\u0636 \u060c \u062d\u0627\u0648\u0644 \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0643\u0644 \u064a\u0648\u0645. <\/span><\/span><\/span>\u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u060c \u064a\u062c\u0628 \u0623\u064a\u0636\u064b\u0627 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621. <\/span><\/span><\/span>\u0644\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0641\u0627\u0641 <\/span><\/span><\/span><\/span>
\n– \u0627\u062e\u062a\u0631 \u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0648\u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0646\u0648\u0639 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0645\u062b\u0644 \u0628\u062f\u0644\u0629 \u0627\u0644\u062c\u0631\u064a \u060c \u0648\u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u062c\u064a\u062f\u0629 \u0627\u0644\u062a\u0647\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645. <\/span><\/span><\/span>\u064a\u062c\u0628 \u0627\u062e\u062a\u064a\u0627\u0631\u0647 \u0648\u0641\u0642\u064b\u0627 \u0644\u0644\u0637\u0642\u0633 \u060c \u0645\u062b\u0644 \u0623\u0639\u0644\u0649 \u0627\u0644\u062e\u0632\u0627\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0641\u0635\u0644 \u0627\u0644\u0635\u064a\u0641. <\/span><\/span><\/span>\u0627\u0644\u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0637\u0642\u0633 \u0627\u0644\u0628\u0627\u0631\u062f <\/span><\/span><\/span><\/span>
\n– \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0631\u064a\u0636\u064b\u0627 \u0623\u0648 \u0645\u0635\u0627\u0628\u064b\u0627 \u0628\u0627\u0644\u062d\u0645\u0649 \u0623\u0648 \u0627\u0644\u0625\u0633\u0647\u0627\u0644. <\/span><\/span><\/span>\u064a\u062c\u0628 \u0625\u064a\u0642\u0627\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/span><\/span><\/span>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621\u0627\u062a \u0623\u0648 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621\u0627\u062a \u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a. <\/span><\/span><\/span>\u064a\u0645\u0643\u0646\u0643 \u0627\u062e\u062a\u064a\u0627\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062e\u0631\u0649 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0630\u0644\u0643. <\/span><\/span><\/span><\/span>
\n\u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0642\u0633\u0637 \u0643\u0627\u0641\u064d \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629<\/span><\/span><\/span><\/span><\/p>\n

 <\/p>\n

\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/span><\/span><\/span><\/h3>\n<\/div>\n<\/div>\n
<\/div>\n
\n
\n

\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong><\/p>\n

1. \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0623\u0648 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 (\u0627\u0644\u0625\u062d\u0645\u0627\u0621)<\/span><\/span><\/span><\/span><\/strong>
\n \u0647\u0648 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u0644\u0628 \u060c \u0644\u064a\u0643\u0648\u0646 \u062c\u0627\u0647\u0632\u064b\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. <\/span><\/span><\/span>\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062c\u064a\u062f \u0647\u0648 \u0623\u064a \u0646\u0634\u0627\u0637 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u062c\u0633\u0645\u0643. <\/span><\/span><\/span>\u062a\u0632\u062f\u0627\u062f \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0642\u062f\u0627\u0631 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0645\u0646 \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629. <\/span><\/span><\/span>\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u0645\u0634\u064a \u0628\u0637\u064a\u0621. <\/span><\/span><\/span>\u062b\u0645 \u0627\u0645\u0634\u064a \u0628\u0628\u0637\u0621 \u0623\u0633\u0631\u0639 \u062d\u062a\u0649 \u064a\u0628\u062f\u0623 \u0646\u0628\u0636\u0646\u0627 \u0641\u064a \u0627\u0644\u0646\u0628\u0636 \u0623\u0633\u0631\u0639 \u0645\u0646 70 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 100 \u0623\u0648 110 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629. <\/span>\u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u060c \u064a\u062a\u0643\u064a\u0641 \u062c\u0633\u0645\u0646\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. <\/span><\/span><\/span>\u0644\u0627 \u0636\u0631\u0631 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. <\/span>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u062a\u0645\u0631 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/span><\/span><\/span><\/span><\/p>\n

2. \u0627\u0644\u062a\u0645\u062f\u062f (\u0627\u0644\u0634\u062f)<\/span><\/span><\/span><\/span><\/strong>
\n \u064a\u0647\u064a\u0626 \u0639\u0636\u0644\u0627\u062a \u0648\u0623\u0631\u0628\u0637\u0629 \u0648\u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629. <\/span><\/span><\/span>\u0639\u062f\u0645 \u0627\u0644\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u0635\u0627\u0628\u0629 \u0639\u0646\u062f \u0628\u062f\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062e\u0630 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0645\u0646 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.<\/span><\/span><\/span><\/span><\/p>\n

3. \u062a\u062f\u0631\u064a\u0628 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628<\/span><\/span><\/span><\/span><\/strong>
\n \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629 \u0647\u064a \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629) \u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062c\u0631\u064a \u060c \u0641\u0633\u0648\u0641 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u062c\u0631\u064a \u0628\u0642\u0648\u0629 \u0643\u0627\u0641\u064a\u0629. <\/span><\/span><\/span>\u0623\u064a \u0623\u0646 \u0627\u0644\u0642\u0644\u0628 \u064a\u0646\u0628\u0636 \u0628\u062d\u0648\u0627\u0644\u064a 60-80\u066a \u0645\u0646 \u0627\u0644\u0646\u0628\u0636 \u0627\u0644\u0623\u0642\u0635\u0649. <\/span><\/span><\/span>\u0647\u0630\u0647 \u0645\u0631\u062d\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u0629 \u062f\u0648\u0646 \u0627\u0644\u0625\u0636\u0631\u0627\u0631 \u0628\u0627\u0644\u062c\u0633\u0645.<\/span><\/span><\/span><\/span><\/p>\n

4. \u0627\u0644\u062a\u0647\u062f\u0626\u0629<\/span><\/span><\/span><\/span><\/strong>
\n \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u064a \u062a\u0639\u062f\u064a\u0644 \u062d\u0627\u0644\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629. <\/span><\/span><\/span>\u0625\u0630\u0627 \u062a\u0648\u0642\u0641\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u060c \u0641\u0625\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0630\u064a \u0643\u0627\u0646 \u064a\u0646\u0628\u0636 \u0645\u0646 130 \u0625\u0644\u0649 140 \u0646\u0628\u0636\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0633\u064a\u0639\u0648\u062f \u0625\u0644\u0649 \u0637\u0628\u064a\u0639\u062a\u0647 \u060c<\/span><\/span><\/span><\/span><\/p>\n

\u0623\u064a \u0623\u0646\u0647 \u064a\u0646\u0628\u0636 70 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629. <\/span>\u0641\u064a \u0648\u0642\u062a \u0642\u0635\u064a\u0631 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062e\u0637\u064a\u0631\u064b\u0627. <\/span><\/span><\/span>\u0644\u0623\u0646 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0648\u0627\u0644\u0642\u0644\u0628 \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639\u0627\u0646 \u0627\u0644\u062a\u0643\u064a\u0641 \u0648\u0647\u0630\u0627 \u0644\u0623\u0646 \u0645\u0639\u0638\u0645 \u0625\u0645\u062f\u0627\u062f \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u064a\u062a\u062f\u0641\u0642 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. <\/span><\/span><\/span>\u0625\u0630\u0627 \u062a\u0648\u0642\u0641\u062a \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0645\u0641\u0627\u062c\u0626 \u060c \u0641\u0633\u0648\u0641 \u064a\u062a\u062f\u0641\u0642 \u062f\u0645 \u0623\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u0628. <\/span><\/span><\/span>\u0648\u0633\u064a\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0645 \u0641\u064a \u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u062c\u0645\u0639) \u060c<\/span><\/span><\/span><\/span><\/p>\n

\u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062f\u0641\u0642 \u0643\u0645\u064a\u0629 \u0627\u0644\u062f\u0645 \u0645\u0646\u0647\u0627. <\/span><\/span><\/span>\u0625\u0631\u0633\u0627\u0644 \u0627\u0644\u0642\u0644\u0628 \u060c \u062a\u062a\u0636\u0627\u0621\u0644 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u060c \u0648\u062e\u0627\u0635\u0629 \u0627\u0644\u062f\u0645\u0627\u063a \u060c \u0644\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0628\u0628 \u0627\u0644\u0625\u063a\u0645\u0627\u0621. <\/span><\/span><\/span>\u0644\u0630\u0644\u0643 \u0646\u062d\u0646 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 5-10 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u062a\u0643\u064a\u0641. <\/span><\/span><\/span>\u0642\u0644\u0644 \u0627\u0644\u0646\u0628\u0636 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0625\u0644\u0649 \u0637\u0628\u064a\u0639\u062a\u0647.<\/span><\/span><\/span><\/span><\/p>\n

5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/strong>
\n \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u0642\u0644\u064a\u0644 \u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0648 \u062a\u0634\u0646\u062c\u0647\u0627 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645.<\/span><\/span><\/span><\/span><\/h3>\n

 <\/p>\n

\u0647\u0644 \u064a\u062c\u0628 \u0623\u0646 \u0623\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0645\u0631\u0636\u061f<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0631\u064a\u0636\u064b\u0627 \u060c \u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0644\u0623\u0646\u0647\u0627 \u0644\u0646 \u062a\u0624\u062f\u064a \u0625\u0644\u0627 \u0625\u0644\u0649 \u062a\u0641\u0627\u0642\u0645 \u0627\u0644\u0645\u0631\u0636. <\/span><\/span><\/span>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0631\u062a\u0627\u062d \u062d\u062a\u0649 \u062a\u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u0639\u0631\u0627\u0636. <\/span><\/span><\/span>\u0648\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0631\u0636 \u0645\u0632\u0645\u0646 \u0641\u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/span><\/span><\/span><\/span><\/p>\n

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\u0644\u0628\u062f\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0645\u0634\u064a. <\/span><\/span><\/span>\u0644\u0623\u0646\u0646\u064a \u0644\u0646 \u0623\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0634\u062f\u064a\u062f \u060c \u0644\u0646 \u0623\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u0623\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646. <\/span><\/span><\/span>\u0627\u0644\u062c\u0631\u064a \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647 \u0628\u0625\u0639\u062f\u0627\u062f \u062c\u0633\u0645\u0643. <\/span><\/span><\/span>\u0644\u0623\u0646 \u0627\u0644\u062c\u0631\u064a \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0633\u0627\u0631\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u060c \u0644\u0630\u0627 \u0641\u0625\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u0645\u0634\u064a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0645\u0646 \u064a\u0628\u062f\u0624\u0648\u0646 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u060c \u0648\u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0623\u0645\u0631\u0627\u0636 \u0643\u0627\u0645\u0646\u0629. <\/span><\/span><\/span>\u0644\u0643\u0646 \u0644\u0644\u062c\u0631\u064a \u060c \u0641\u0647\u0648 \u0645\u0646\u0627\u0633\u0628 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u063a\u064a\u0631 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0623\u0645\u0631\u0627\u0636. <\/span><\/span><\/span>\u0648\u062a\u0631\u064a\u062f \u0623\u0646 \u062a\u0643\u0648\u0646 \u0644\u0627\u0626\u0642\u064b\u0627<\/span><\/span><\/span><\/span><\/p>\n

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\u0643\u064a\u0641 \u062a\u0639\u0631\u0641 \u0623\u0646\u0643 \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u0627\u0632\u0645\u061f<\/span><\/span><\/span><\/span><\/strong><\/p>\n

\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0644\u0627\u062d\u0638 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0643\u062b\u064a\u0631\u064b\u0627 \u0623\u0645 \u0644\u0627. <\/span><\/span><\/span>\u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0644\u0627\u062d\u0638\u0629 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u062a\u0627\u0644\u064a\u0629<\/span><\/span><\/span><\/span><\/p>\n

\u064a\u0646\u0628\u0636 \u0627\u0644\u0642\u0644\u0628 \u0628\u0633\u0631\u0639\u0629 \u0634\u062f\u064a\u062f\u0629 \u0644\u062f\u0631\u062c\u0629 \u0623\u0646\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 <\/span><\/span><\/span><\/span>
\n\u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0642\u0648\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646\u0643 \u0646\u0637\u0642 \u0627\u0644\u062c\u0645\u0644. <\/span><\/span><\/span><\/span>
\n\u0627\u0644\u062a\u0639\u0628 \u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u0625\u063a\u0645\u0627\u0621. <\/span><\/span><\/span><\/span>
\n\u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 <\/span><\/span><\/span><\/span>
\n. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0639\u0631\u0627\u0636 \u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0645\u062f\u0629 \u064a\u0648\u0645\u064a\u0646. <\/span><\/span><\/span>\u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/span><\/span><\/span><\/span><\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629   \u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061f \u064a\u0634\u064a\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u00a0\u00a0\u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0644\u062c\u0639\u0644 \u0627\u0644\u062c\u0633\u0645 \u0635\u062d\u064a\u064b\u0627 \u0648\u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u060c \u062a\u0645\u0627\u0645\u064b\u0627 \u0643\u0645\u0627 \u064a\u0635\u0646\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u064a\u0645\u0646\u0639 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0627\u0644\u0642\u0648\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0627 \u062a\u0639\u0646\u064a \u0627\u0644\u062a\u0646\u0627\u0641\u0633 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u0629. \u0644\u0643\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0645\u0646\u0627\u0641\u0633\u0629 \u0645\u0639 \u0646\u0641\u0633\u0643. \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u060c …<\/p>\n","protected":false},"author":2,"featured_media":13882,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3510],"tags":[11875],"class_list":["post-13894","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-11875"],"yoast_head":"\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 - fitness and beauty<\/title>\n<meta name=\"description\" content=\"calisthenics Exercise refers to the activities that are done to make the body healthy and fit, and exercise makes muscles. 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