{"id":12818,"date":"2026-08-03T12:30:45","date_gmt":"2026-08-03T09:30:45","guid":{"rendered":"https:\/\/araburology.com\/?p=12818"},"modified":"2026-08-03T12:30:45","modified_gmt":"2026-08-03T09:30:45","slug":"%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/","title":{"rendered":"\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.. \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636"},"content":{"rendered":"\n<div class=\"markdown prose dark:prose-invert wrap-break-word w-full light markdown-new-styling\"><div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0635\u0641\u062d\u0629<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%81%D9%8A%D8%B2%D9%8A%D8%A7%D8%A6%D9%8A%D8%A9_%D9%85%D8%B9%D8%AA%D9%85%D8%AF%D8%A9_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D9%88%D8%AF%D8%B9%D9%85_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D8%A7%D9%84%D9%82%D8%B0%D9%81%D9%8A\" >\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644: \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u062f\u0639\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0642\u0630\u0641\u064a<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%81%D9%87%D9%85_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D9%82%D8%A9_%D8%A8%D9%8A%D9%86_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D9%88%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84\" >\u0623\u0648\u0644\u0627\u064b: \u0641\u0647\u0645 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0648\u0636 \u0648\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D9%85%D8%A7_%D9%87%D9%8A_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6%D8%9F\" >\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D9%83%D9%8A%D9%81_%D8%AA%D8%A4%D8%AB%D8%B1_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D8%B9%D9%84%D9%89_%D8%B3%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%82%D8%B0%D9%81%D8%9F\" >\u0643\u064a\u0641 \u062a\u0624\u062b\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0630\u0641\u061f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AB%D8%A7%D9%86%D9%8A%D9%8B%D8%A7_%D8%A7%D9%84%D8%A3%D8%B3%D8%A7%D8%B3_%D8%A7%D9%84%D8%B9%D9%84%D9%85%D9%8A_%D9%84%D9%80_%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84\" >\u062b\u0627\u0646\u064a\u064b\u0627: \u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a \u0644\u0640 \u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AB%D8%A7%D9%84%D8%AB%D9%8B%D8%A7_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%81%D9%8A%D8%B2%D9%8A%D8%A7%D8%A6%D9%8A%D8%A9_%D9%85%D8%B9%D8%AA%D9%85%D8%AF%D8%A9_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\" >\u062b\u0627\u0644\u062b\u064b\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_Kegel_Exercises\" >1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel Exercises)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%AD%D8%A9\" >\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%B9%D8%AF%D8%AF_%D8%A7%D9%84%D8%AC%D9%84%D8%B3%D8%A7%D8%AA\" >\u0639\u062f\u062f \u0627\u0644\u062c\u0644\u0633\u0627\u062a:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC_%D8%A7%D9%84%D9%85%D8%AA%D9%88%D9%82%D8%B9%D8%A9\" >\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Exercise\" >2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%AE%D8%B7%D9%88%D8%A7%D8%AA\" >\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D9%81%D8%A7%D8%A6%D8%AF%D8%A9\" >\u0627\u0644\u0641\u0627\u0626\u062f\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%82%D8%B1%D9%81%D8%B5%D8%A7%D8%A1_Squats\" >3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%AA%D9%86%D9%81%D9%8A%D8%B0\" >\u0627\u0644\u062a\u0646\u0641\u064a\u0630:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%AA%D8%A3%D8%AB%D9%8A%D8%B1\" >\u0627\u0644\u062a\u0623\u062b\u064a\u0631:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82_%D9%85%D8%B9_%D8%B4%D8%AF_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\" >4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0639 \u0634\u062f \u0627\u0644\u062d\u0648\u0636<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%B7%D8%B1%D9%8A%D9%82%D8%A9\" >\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D9%81%D8%A7%D8%A6%D8%AF%D8%A9-2\" >\u0627\u0644\u0641\u0627\u0626\u062f\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#5_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%E2%80%9C%D8%A7%D9%84%D8%AA%D9%88%D9%82%D9%81_%D9%88%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85%E2%80%9D\" >5. \u062a\u0645\u0631\u064a\u0646 \u201c\u0627\u0644\u062a\u0648\u0642\u0641 \u0648\u0627\u0644\u062a\u062d\u0643\u0645\u201d<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D9%87%D8%AF%D9%81\" >\u0627\u0644\u0647\u062f\u0641:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%AE%D8%B7%D9%88%D8%A7%D8%AA-2\" >\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%B1%D8%A7%D8%A8%D8%B9%D9%8B%D8%A7_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D8%AC_%D8%A3%D8%B3%D8%A8%D9%88%D8%B9%D9%8A_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\" >\u0631\u0627\u0628\u0639\u064b\u0627: \u0628\u0631\u0646\u0627\u0645\u062c \u0623\u0633\u0628\u0648\u0639\u064a \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%A3%D8%B3%D8%A8%D9%88%D8%B9_1%E2%80%932\" >\u0627\u0644\u0623\u0633\u0628\u0648\u0639 1\u20132:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%A3%D8%B3%D8%A8%D9%88%D8%B9_3%E2%80%934\" >\u0627\u0644\u0623\u0633\u0628\u0648\u0639 3\u20134:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%A3%D8%B3%D8%A8%D9%88%D8%B9_5%E2%80%938\" >\u0627\u0644\u0623\u0633\u0628\u0648\u0639 5\u20138:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AE%D8%A7%D9%85%D8%B3%D9%8B%D8%A7_%D8%A7%D9%84%D8%A3%D8%AE%D8%B7%D8%A7%D8%A1_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\" >\u062e\u0627\u0645\u0633\u064b\u0627: \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%B3%D8%A7%D8%AF%D8%B3%D9%8B%D8%A7_%D8%AF%D9%88%D8%B1_%D8%A7%D9%84%D8%A3%D8%B9%D8%B5%D8%A7%D8%A8_%D9%81%D9%8A_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D8%A8%D8%A7%D9%84%D9%82%D8%B0%D9%81\" >\u0633\u0627\u062f\u0633\u064b\u0627: \u062f\u0648\u0631 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0642\u0630\u0641<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A3%D9%87%D9%85_%D8%A7%D9%84%D9%86%D9%82%D8%A7%D8%B7\" >\u0623\u0647\u0645 \u0627\u0644\u0646\u0642\u0627\u0637:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%B3%D8%A7%D8%A8%D8%B9%D9%8B%D8%A7_%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC_%D8%B9%D8%A8%D8%B1_%D9%86%D9%85%D8%B7_%D8%A7%D9%84%D8%AD%D9%8A%D8%A7%D8%A9\" >\u0633\u0627\u0628\u0639\u064b\u0627: \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0639\u0628\u0631 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9\" >\u0627\u0644\u062a\u063a\u0630\u064a\u0629:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D9%86%D9%88%D9%85\" >\u0627\u0644\u0646\u0648\u0645:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AA%D9%82%D9%84%D9%8A%D9%84_%D8%A7%D9%84%D8%AA%D9%88%D8%AA%D8%B1\" >\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AB%D8%A7%D9%85%D9%86%D9%8B%D8%A7_%D9%85%D8%AA%D9%89_%D8%AA%D8%AD%D8%AA%D8%A7%D8%AC_%D8%A5%D9%84%D9%89_%D8%AA%D8%AF%D8%AE%D9%84_%D8%B7%D8%A8%D9%8A%D8%9F\" >\u062b\u0627\u0645\u0646\u064b\u0627: \u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u062e\u0644 \u0637\u0628\u064a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AA%D8%A7%D8%B3%D8%B9%D9%8B%D8%A7_%D8%A7%D9%84%D8%B1%D8%A8%D8%B7_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A_%D9%85%D8%B9_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D8%B3%D9%84%D9%88%D9%83%D9%8A\" >\u062a\u0627\u0633\u0639\u064b\u0627: \u0627\u0644\u0631\u0628\u0637 \u0627\u0644\u0637\u0628\u064a \u0645\u0639 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%B9%D8%A7%D8%B4%D8%B1%D9%8B%D8%A7_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A9_%D9%88%D8%A7%D9%84%D9%81%D8%B3%D9%8A%D9%88%D9%84%D9%88%D8%AC%D9%8A%D8%A9\" >\u0639\u0627\u0634\u0631\u064b\u0627: \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0629 \u0648\u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%A7%D9%84%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\" >\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#1_%D9%83%D9%85_%D9%8A%D8%B3%D8%AA%D8%BA%D8%B1%D9%82_%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84_%D9%84%D9%8A%D8%B8%D9%87%D8%B1_%D9%86%D8%AA%D8%A7%D8%A6%D8%AC%D9%87%D8%9F\" >1. \u0643\u0645 \u064a\u0633\u062a\u063a\u0631\u0642 \u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0644\u064a\u0638\u0647\u0631 \u0646\u062a\u0627\u0626\u062c\u0647\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#2_%D9%87%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D9%88%D8%AD%D8%AF%D9%87%D8%A7_%D9%83%D8%A7%D9%81%D9%8A%D8%A9%D8%9F\" >2. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0648\u062d\u062f\u0647\u0627 \u0643\u0627\u0641\u064a\u0629\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#3_%D9%87%D9%84_%D9%8A%D9%85%D9%83%D9%86_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%8A%D9%88%D9%85%D9%8A%D9%8B%D8%A7%D8%9F\" >3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#4_%D9%87%D9%84_%D8%A7%D9%84%D8%AA%D9%88%D8%AA%D8%B1_%D9%8A%D8%A4%D8%AB%D8%B1_%D8%B9%D9%84%D9%89_%D8%B3%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%82%D8%B0%D9%81%D8%9F\" >4. \u0647\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0630\u0641\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#5_%D9%87%D9%84_%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC_%D8%AF%D8%A7%D8%A6%D9%85%D8%A9%D8%9F\" >5. \u0647\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062f\u0627\u0626\u0645\u0629\u061f<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/araburology.com\/en\/%d8%b9%d9%84%d8%a7%d8%ac-%d8%a7%d9%84%d9%82%d8%b0%d9%81-%d8%a7%d9%84%d8%b3%d8%b1%d9%8a%d8%b9-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a%d8%b2\/#%D8%AA%D9%86%D9%88%D9%8A%D9%87_%D9%85%D9%87%D9%85_%D8%A5%D8%AE%D9%84%D8%A7%D8%A1_%D9%85%D8%B3%D8%A4%D9%88%D9%84%D9%8A%D8%A9_%D8%B7%D8%A8%D9%8A%D8%A9\" >\u062a\u0646\u0648\u064a\u0647 \u0645\u0647\u0645 (\u0625\u062e\u0644\u0627\u0621 \u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0637\u0628\u064a\u0629)<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 data-start=\"0\" data-end=\"85\"><span class=\"ez-toc-section\" id=\"%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%81%D9%8A%D8%B2%D9%8A%D8%A7%D8%A6%D9%8A%D8%A9_%D9%85%D8%B9%D8%AA%D9%85%D8%AF%D8%A9_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D9%88%D8%AF%D8%B9%D9%85_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D8%A7%D9%84%D9%82%D8%B0%D9%81%D9%8A\"><\/span>\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644: \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u062f\u0639\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0642\u0630\u0641\u064a<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p data-start=\"87\" data-end=\"352\">\u064a\u064f\u0639\u062f <strong data-start=\"92\" data-end=\"123\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u062a\u064a \u064a\u0628\u062d\u062b \u0639\u0646\u0647\u0627 \u0627\u0644\u0631\u062c\u0627\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u062c\u0646\u0633\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u063a\u064a\u0631 \u062f\u0648\u0627\u0626\u064a\u0629. \u0648\u064a\u0639\u062a\u0645\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 <strong data-start=\"241\" data-end=\"273\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0642\u0630\u0641 \u0648\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0628.<\/p>\n<p data-start=\"354\" data-end=\"687\">\u0645\u0646 \u0648\u0627\u0642\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u0641\u064a \u0637\u0628 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629\u060c \u0646\u0644\u0627\u062d\u0638 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0645\u0644\u062d\u0648\u0638\u064b\u0627 \u062e\u0644\u0627\u0644 6 \u0625\u0644\u0649 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0641\u0642\u0637\u060c \u0628\u0634\u0631\u0637 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u0648\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0646\u0642\u062f\u0645 \u062f\u0644\u064a\u0644\u0627\u064b \u0639\u0644\u0645\u064a\u064b\u0627 \u0645\u0648\u0633\u0639\u064b\u0627 \u062d\u0648\u0644 <strong data-start=\"572\" data-end=\"603\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0639\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062f\u0631\u0648\u0633\u0629\u060c \u0645\u0639 \u0634\u0631\u062d \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u060c \u0648\u062e\u0637\u0637 \u062a\u0637\u0628\u064a\u0642\u064a\u0629 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u062f\u0639\u0648\u0645\u0629 \u0628\u0623\u0633\u0627\u0644\u064a\u0628 \u0637\u0628\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629.<\/p>\n<hr data-start=\"689\" data-end=\"692\">\n<h2 data-start=\"694\" data-end=\"758\"><span class=\"ez-toc-section\" id=\"%D8%A3%D9%88%D9%84%D8%A7%D9%8B_%D9%81%D9%87%D9%85_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D9%82%D8%A9_%D8%A8%D9%8A%D9%86_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D9%88%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84\"><\/span><span role=\"text\">\u0623\u0648\u0644\u0627\u064b: \u0641\u0647\u0645 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u062d\u0648\u0636 \u0648<strong data-start=\"727\" data-end=\"758\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"760\" data-end=\"786\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6%D8%9F\"><\/span>\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"788\" data-end=\"882\">\u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 (Pelvic Floor Muscles) \u0647\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0636\u0644\u064a\u0629 \u062a\u0645\u062a\u062f \u0628\u064a\u0646 \u0639\u0638\u0645 \u0627\u0644\u0639\u0627\u0646\u0629 \u0648\u0627\u0644\u0639\u0635\u0639\u0635\u060c \u0648\u062a\u062a\u062d\u0643\u0645 \u0641\u064a:<\/p>\n<ul data-start=\"884\" data-end=\"957\">\n<li data-start=\"884\" data-end=\"896\">\n<p data-start=\"886\" data-end=\"896\">\u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644<\/p>\n<\/li>\n<li data-start=\"897\" data-end=\"911\">\n<p data-start=\"899\" data-end=\"911\">\u062f\u0639\u0645 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0628<\/p>\n<\/li>\n<li data-start=\"912\" data-end=\"929\">\n<p data-start=\"914\" data-end=\"929\">\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0642\u0630\u0641<\/p>\n<\/li>\n<li data-start=\"930\" data-end=\"957\">\n<p data-start=\"932\" data-end=\"957\">\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062a\u0646\u0627\u0633\u0644\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"959\" data-end=\"1094\">\u0645\u0646 \u0645\u0646\u0638\u0648\u0631 \u0637\u0628\u064a\u060c \u0636\u0639\u0641 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0631\u062a\u0628\u0637 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0630\u0641\u060c \u0644\u0630\u0644\u0643 \u0641\u0625\u0646 <strong data-start=\"1030\" data-end=\"1061\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u064a\u0628\u062f\u0623 \u0645\u0646 \u0625\u0639\u0627\u062f\u0629 \u062a\u0623\u0647\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629.<\/p>\n<hr data-start=\"1096\" data-end=\"1099\">\n<h3 data-start=\"1101\" data-end=\"1141\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81_%D8%AA%D8%A4%D8%AB%D8%B1_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D8%B9%D9%84%D9%89_%D8%B3%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%82%D8%B0%D9%81%D8%9F\"><\/span>\u0643\u064a\u0641 \u062a\u0624\u062b\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0630\u0641\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1143\" data-end=\"1260\">\u0639\u0646\u062f \u0627\u0644\u0625\u062b\u0627\u0631\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629\u060c \u062a\u0639\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636\u064a\u0629 \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627 \u0648\u0627\u0644\u062d\u0648\u064a\u0635\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0648\u064a\u0629. \u0636\u0639\u0641 \u0647\u0630\u0647 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u064a\u0624\u062f\u064a \u0625\u0644\u0649:<\/p>\n<ul data-start=\"1262\" data-end=\"1359\">\n<li data-start=\"1262\" data-end=\"1295\">\n<p data-start=\"1264\" data-end=\"1295\">\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0639\u0635\u0628\u064a\u0629 \u0623\u0633\u0631\u0639 \u0645\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a<\/p>\n<\/li>\n<li data-start=\"1296\" data-end=\"1328\">\n<p data-start=\"1298\" data-end=\"1328\">\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u0642\u0630\u0641<\/p>\n<\/li>\n<li data-start=\"1329\" data-end=\"1359\">\n<p data-start=\"1331\" data-end=\"1359\">\u0636\u0639\u0641 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0630\u0631\u0648\u0629 \u0627\u0644\u0625\u062b\u0627\u0631\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1361\" data-end=\"1430\">\u0648\u0647\u0646\u0627 \u062a\u0638\u0647\u0631 \u0623\u0647\u0645\u064a\u0629 <strong data-start=\"1377\" data-end=\"1409\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0643\u062d\u0644 \u0623\u0633\u0627\u0633\u064a \u063a\u064a\u0631 \u062f\u0648\u0627\u0626\u064a.<\/p>\n<hr data-start=\"1432\" data-end=\"1435\">\n<h2 data-start=\"1437\" data-end=\"1496\"><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%86%D9%8A%D9%8B%D8%A7_%D8%A7%D9%84%D8%A3%D8%B3%D8%A7%D8%B3_%D8%A7%D9%84%D8%B9%D9%84%D9%85%D9%8A_%D9%84%D9%80_%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84\"><\/span><span role=\"text\">\u062b\u0627\u0646\u064a\u064b\u0627: \u0627\u0644\u0623\u0633\u0627\u0633 \u0627\u0644\u0639\u0644\u0645\u064a \u0644\u0640 <strong data-start=\"1465\" data-end=\"1496\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1498\" data-end=\"1548\">\u0645\u0646 \u0645\u0646\u0638\u0648\u0631 \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a \u0639\u0635\u0628\u064a\u060c \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0642\u0630\u0641 \u0639\u0644\u0649 \u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646:<\/p>\n<ul data-start=\"1550\" data-end=\"1633\">\n<li data-start=\"1550\" data-end=\"1577\">\n<p data-start=\"1552\" data-end=\"1577\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0633\u0645\u0628\u062b\u0627\u0648\u064a<\/p>\n<\/li>\n<li data-start=\"1578\" data-end=\"1609\">\n<p data-start=\"1580\" data-end=\"1609\">\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0628\u0627\u0631\u0627\u0633\u0645\u0628\u062b\u0627\u0648\u064a<\/p>\n<\/li>\n<li data-start=\"1610\" data-end=\"1633\">\n<p data-start=\"1612\" data-end=\"1633\">\u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1635\" data-end=\"1679\">\u0623\u064a \u062e\u0644\u0644 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0645\u0628\u0643\u0631.<\/p>\n<p data-start=\"1681\" data-end=\"1737\">\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0631\u064a\u0629 \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u0623\u0646 \u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u064a\u0645\u0643\u0646 \u0623\u0646:<\/p>\n<ul data-start=\"1739\" data-end=\"1832\">\n<li data-start=\"1739\" data-end=\"1775\">\n<p data-start=\"1741\" data-end=\"1775\">\u064a\u0631\u0641\u0639 \u0632\u0645\u0646 \u0627\u0644\u0642\u0630\u0641 \u0628\u0646\u0633\u0628\u0629 30% \u0625\u0644\u0649 60%<\/p>\n<\/li>\n<li data-start=\"1776\" data-end=\"1798\">\n<p data-start=\"1778\" data-end=\"1798\">\u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0630\u0627\u062a\u064a<\/p>\n<\/li>\n<li data-start=\"1799\" data-end=\"1832\">\n<p data-start=\"1801\" data-end=\"1832\">\u064a\u0642\u0644\u0644 \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0627\u0644\u0645\u0641\u0631\u0637\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1834\" data-end=\"1920\">\u0644\u0630\u0644\u0643 \u0641\u0625\u0646 <strong data-start=\"1843\" data-end=\"1874\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0628\u0644 \u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637 \u0639\u0635\u0628\u064a \u0639\u0636\u0644\u064a \u0643\u0627\u0645\u0644.<\/p>\n<hr data-start=\"1922\" data-end=\"1925\">\n<h2 data-start=\"1927\" data-end=\"1973\"><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%84%D8%AB%D9%8B%D8%A7_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%81%D9%8A%D8%B2%D9%8A%D8%A7%D8%A6%D9%8A%D8%A9_%D9%85%D8%B9%D8%AA%D9%85%D8%AF%D8%A9_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\"><\/span>\u062b\u0627\u0644\u062b\u064b\u0627: \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"1975\" data-end=\"2011\"><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_Kegel_Exercises\"><\/span>1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel Exercises)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2013\" data-end=\"2064\">\u062a\u064f\u0639\u062f \u062d\u062c\u0631 \u0627\u0644\u0623\u0633\u0627\u0633 \u0641\u064a <strong data-start=\"2032\" data-end=\"2063\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong>.<\/p>\n<h4 data-start=\"2066\" data-end=\"2087\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%AD%D8%A9\"><\/span>\u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2089\" data-end=\"2225\">\n<li data-start=\"2089\" data-end=\"2149\">\n<p data-start=\"2091\" data-end=\"2149\">\u062a\u062d\u062f\u064a\u062f \u0639\u0636\u0644\u0629 \u0627\u0644\u062d\u0648\u0636 \u0639\u0628\u0631 \u0625\u064a\u0642\u0627\u0641 \u0627\u0644\u0628\u0648\u0644 \u0645\u0624\u0642\u062a\u064b\u0627 (\u0641\u0642\u0637 \u0644\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u064a\u0647\u0627)<\/p>\n<\/li>\n<li data-start=\"2150\" data-end=\"2174\">\n<p data-start=\"2152\" data-end=\"2174\">\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"2175\" data-end=\"2197\">\n<p data-start=\"2177\" data-end=\"2197\">\u0625\u0631\u062e\u0627\u0624\u0647\u0627 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"2198\" data-end=\"2225\">\n<p data-start=\"2200\" data-end=\"2225\">\u062a\u0643\u0631\u0627\u0631 10\u201315 \u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2227\" data-end=\"2244\"><span class=\"ez-toc-section\" id=\"%D8%B9%D8%AF%D8%AF_%D8%A7%D9%84%D8%AC%D9%84%D8%B3%D8%A7%D8%AA\"><\/span>\u0639\u062f\u062f \u0627\u0644\u062c\u0644\u0633\u0627\u062a:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2246\" data-end=\"2261\">\n<li data-start=\"2246\" data-end=\"2261\">\n<p data-start=\"2248\" data-end=\"2261\">3 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2263\" data-end=\"2285\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC_%D8%A7%D9%84%D9%85%D8%AA%D9%88%D9%82%D8%B9%D8%A9\"><\/span>\u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u0645\u062a\u0648\u0642\u0639\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2287\" data-end=\"2316\">\n<li data-start=\"2287\" data-end=\"2316\">\n<p data-start=\"2289\" data-end=\"2316\">\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u062e\u0644\u0627\u0644 4\u20138 \u0623\u0633\u0627\u0628\u064a\u0639<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2318\" data-end=\"2321\">\n<h3 data-start=\"2323\" data-end=\"2359\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Exercise\"><\/span>2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2361\" data-end=\"2392\">\u064a\u0633\u062a\u0647\u062f\u0641 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.<\/p>\n<h4 data-start=\"2394\" data-end=\"2407\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%AE%D8%B7%D9%88%D8%A7%D8%AA\"><\/span>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2409\" data-end=\"2501\">\n<li data-start=\"2409\" data-end=\"2430\">\n<p data-start=\"2411\" data-end=\"2430\">\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631<\/p>\n<\/li>\n<li data-start=\"2431\" data-end=\"2445\">\n<p data-start=\"2433\" data-end=\"2445\">\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646<\/p>\n<\/li>\n<li data-start=\"2446\" data-end=\"2469\">\n<p data-start=\"2448\" data-end=\"2469\">\u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0628\u0637\u0621<\/p>\n<\/li>\n<li data-start=\"2470\" data-end=\"2487\">\n<p data-start=\"2472\" data-end=\"2487\">\u0627\u0644\u062b\u0628\u0627\u062a 10 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"2488\" data-end=\"2501\">\n<p data-start=\"2490\" data-end=\"2501\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0628\u0637\u0621<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2503\" data-end=\"2516\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%81%D8%A7%D8%A6%D8%AF%D8%A9\"><\/span>\u0627\u0644\u0641\u0627\u0626\u062f\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2518\" data-end=\"2581\">\n<li data-start=\"2518\" data-end=\"2543\">\n<p data-start=\"2520\" data-end=\"2543\">\u062a\u0639\u0632\u064a\u0632 \u062f\u0639\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636<\/p>\n<\/li>\n<li data-start=\"2544\" data-end=\"2581\">\n<p data-start=\"2546\" data-end=\"2581\">\u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0644\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062a\u0646\u0627\u0633\u0644\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2583\" data-end=\"2636\">\u0648\u064a\u064f\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0639\u0646\u0627\u0635\u0631 <strong data-start=\"2604\" data-end=\"2635\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong>.<\/p>\n<hr data-start=\"2638\" data-end=\"2641\">\n<h3 data-start=\"2643\" data-end=\"2673\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%82%D8%B1%D9%81%D8%B5%D8%A7%D8%A1_Squats\"><\/span>3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 data-start=\"2675\" data-end=\"2688\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%AA%D9%86%D9%81%D9%8A%D8%B0\"><\/span>\u0627\u0644\u062a\u0646\u0641\u064a\u0630:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2690\" data-end=\"2755\">\n<li data-start=\"2690\" data-end=\"2707\">\n<p data-start=\"2692\" data-end=\"2707\">\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629<\/p>\n<\/li>\n<li data-start=\"2708\" data-end=\"2739\">\n<p data-start=\"2710\" data-end=\"2739\">\u0627\u0644\u0646\u0632\u0648\u0644 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629<\/p>\n<\/li>\n<li data-start=\"2740\" data-end=\"2755\">\n<p data-start=\"2742\" data-end=\"2755\">\u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0623\u0639\u0644\u0649<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2757\" data-end=\"2770\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%AA%D8%A3%D8%AB%D9%8A%D8%B1\"><\/span>\u0627\u0644\u062a\u0623\u062b\u064a\u0631:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2772\" data-end=\"2848\">\n<li data-start=\"2772\" data-end=\"2800\">\n<p data-start=\"2774\" data-end=\"2800\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0641\u062e\u0630<\/p>\n<\/li>\n<li data-start=\"2801\" data-end=\"2827\">\n<p data-start=\"2803\" data-end=\"2827\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a<\/p>\n<\/li>\n<li data-start=\"2828\" data-end=\"2848\">\n<p data-start=\"2830\" data-end=\"2848\">\u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2850\" data-end=\"2853\">\n<h3 data-start=\"2855\" data-end=\"2893\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82_%D9%85%D8%B9_%D8%B4%D8%AF_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\"><\/span>4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0639 \u0634\u062f \u0627\u0644\u062d\u0648\u0636<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 data-start=\"2895\" data-end=\"2908\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%B7%D8%B1%D9%8A%D9%82%D8%A9\"><\/span>\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2910\" data-end=\"2987\">\n<li data-start=\"2910\" data-end=\"2935\">\n<p data-start=\"2912\" data-end=\"2935\">\u0627\u0644\u0634\u0647\u064a\u0642 \u0627\u0644\u0639\u0645\u064a\u0642 4 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"2936\" data-end=\"2967\">\n<p data-start=\"2938\" data-end=\"2967\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631<\/p>\n<\/li>\n<li data-start=\"2968\" data-end=\"2987\">\n<p data-start=\"2970\" data-end=\"2987\">\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062a\u0627\u0645<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2989\" data-end=\"3002\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%81%D8%A7%D8%A6%D8%AF%D8%A9-2\"><\/span>\u0627\u0644\u0641\u0627\u0626\u062f\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3004\" data-end=\"3093\">\n<li data-start=\"3004\" data-end=\"3027\">\n<p data-start=\"3006\" data-end=\"3027\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0635\u0628\u064a<\/p>\n<\/li>\n<li data-start=\"3028\" data-end=\"3055\">\n<p data-start=\"3030\" data-end=\"3055\">\u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u0627\u0633\u062a\u062b\u0627\u0631\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629<\/p>\n<\/li>\n<li data-start=\"3056\" data-end=\"3093\">\n<p data-start=\"3058\" data-end=\"3093\">\u062f\u0639\u0645 <strong data-start=\"3062\" data-end=\"3093\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3095\" data-end=\"3098\">\n<h3 data-start=\"3100\" data-end=\"3129\"><span class=\"ez-toc-section\" id=\"5_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%E2%80%9C%D8%A7%D9%84%D8%AA%D9%88%D9%82%D9%81_%D9%88%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85%E2%80%9D\"><\/span>5. \u062a\u0645\u0631\u064a\u0646 \u201c\u0627\u0644\u062a\u0648\u0642\u0641 \u0648\u0627\u0644\u062a\u062d\u0643\u0645\u201d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 data-start=\"3131\" data-end=\"3142\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%87%D8%AF%D9%81\"><\/span>\u0627\u0644\u0647\u062f\u0641:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"3144\" data-end=\"3179\">\u062a\u0639\u0644\u064a\u0645 \u0627\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0644\u062d\u0638\u0629 \u0627\u0644\u0630\u0631\u0648\u0629.<\/p>\n<h4 data-start=\"3181\" data-end=\"3194\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%AE%D8%B7%D9%88%D8%A7%D8%AA-2\"><\/span>\u0627\u0644\u062e\u0637\u0648\u0627\u062a:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3196\" data-end=\"3290\">\n<li data-start=\"3196\" data-end=\"3226\">\n<p data-start=\"3198\" data-end=\"3226\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u062b\u0627\u0631\u0629<\/p>\n<\/li>\n<li data-start=\"3227\" data-end=\"3252\">\n<p data-start=\"3229\" data-end=\"3252\">\u0627\u0644\u062a\u0648\u0642\u0641 \u0642\u0628\u0644 \u0646\u0642\u0637\u0629 \u0627\u0644\u0642\u0630\u0641<\/p>\n<\/li>\n<li data-start=\"3253\" data-end=\"3271\">\n<p data-start=\"3255\" data-end=\"3271\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636<\/p>\n<\/li>\n<li data-start=\"3272\" data-end=\"3290\">\n<p data-start=\"3274\" data-end=\"3290\">\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0647\u062f\u0648\u0621<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3292\" data-end=\"3365\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0642\u0646\u064a\u0627\u062a <strong data-start=\"3325\" data-end=\"3356\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0633\u0644\u0648\u0643\u064a\u0627\u064b.<\/p>\n<hr data-start=\"3367\" data-end=\"3370\">\n<h2 data-start=\"3372\" data-end=\"3409\"><span class=\"ez-toc-section\" id=\"%D8%B1%D8%A7%D8%A8%D8%B9%D9%8B%D8%A7_%D8%A8%D8%B1%D9%86%D8%A7%D9%85%D8%AC_%D8%A3%D8%B3%D8%A8%D9%88%D8%B9%D9%8A_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\"><\/span>\u0631\u0627\u0628\u0639\u064b\u0627: \u0628\u0631\u0646\u0627\u0645\u062c \u0623\u0633\u0628\u0648\u0639\u064a \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"3411\" data-end=\"3427\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D8%B3%D8%A8%D9%88%D8%B9_1%E2%80%932\"><\/span>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 1\u20132:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"3429\" data-end=\"3480\">\n<li data-start=\"3429\" data-end=\"3453\">\n<p data-start=\"3431\" data-end=\"3453\">\u0643\u064a\u062c\u0644 \u064a\u0648\u0645\u064a\u064b\u0627 (30 \u062a\u0643\u0631\u0627\u0631)<\/p>\n<\/li>\n<li data-start=\"3454\" data-end=\"3468\">\n<p data-start=\"3456\" data-end=\"3468\">\u0645\u0634\u064a 20 \u062f\u0642\u064a\u0642\u0629<\/p>\n<\/li>\n<li data-start=\"3469\" data-end=\"3480\">\n<p data-start=\"3471\" data-end=\"3480\">\u062a\u0646\u0641\u0633 \u0639\u0645\u064a\u0642<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3482\" data-end=\"3498\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D8%B3%D8%A8%D9%88%D8%B9_3%E2%80%934\"><\/span>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 3\u20134:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"3500\" data-end=\"3555\">\n<li data-start=\"3500\" data-end=\"3529\">\n<p data-start=\"3502\" data-end=\"3529\">\u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062c\u0633\u0631 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627<\/p>\n<\/li>\n<li data-start=\"3530\" data-end=\"3555\">\n<p data-start=\"3532\" data-end=\"3555\">\u0632\u064a\u0627\u062f\u0629 \u0643\u064a\u062c\u0644 \u0625\u0644\u0649 50 \u062a\u0643\u0631\u0627\u0631<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"3557\" data-end=\"3573\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D8%B3%D8%A8%D9%88%D8%B9_5%E2%80%938\"><\/span>\u0627\u0644\u0623\u0633\u0628\u0648\u0639 5\u20138:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"3575\" data-end=\"3618\">\n<li data-start=\"3575\" data-end=\"3589\">\n<p data-start=\"3577\" data-end=\"3589\">\u062f\u0645\u062c \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/p>\n<\/li>\n<li data-start=\"3590\" data-end=\"3618\">\n<p data-start=\"3592\" data-end=\"3618\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0643\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0625\u062b\u0627\u0631\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"3620\" data-end=\"3704\">\u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a \u064a\u062d\u0642\u0642 \u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0636\u062d\u0629 \u0641\u064a <strong data-start=\"3662\" data-end=\"3693\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u062f\u0648\u0646 \u0623\u062f\u0648\u064a\u0629.<\/p>\n<hr data-start=\"3706\" data-end=\"3709\">\n<h2 data-start=\"3711\" data-end=\"3756\"><span class=\"ez-toc-section\" id=\"%D8%AE%D8%A7%D9%85%D8%B3%D9%8B%D8%A7_%D8%A7%D9%84%D8%A3%D8%AE%D8%B7%D8%A7%D8%A1_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\"><\/span>\u062e\u0627\u0645\u0633\u064b\u0627: \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3758\" data-end=\"3841\">\u0645\u0646 \u0648\u0627\u0642\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u0647\u0646\u0627\u0643 \u0623\u062e\u0637\u0627\u0621 \u062a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 <strong data-start=\"3809\" data-end=\"3840\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong>:<\/p>\n<ul data-start=\"3843\" data-end=\"3930\">\n<li data-start=\"3843\" data-end=\"3871\">\n<p data-start=\"3845\" data-end=\"3871\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0628\u062f\u0644 \u0627\u0644\u062d\u0648\u0636<\/p>\n<\/li>\n<li data-start=\"3872\" data-end=\"3894\">\n<p data-start=\"3874\" data-end=\"3894\">\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/p>\n<\/li>\n<li data-start=\"3895\" data-end=\"3909\">\n<p data-start=\"3897\" data-end=\"3909\">\u062d\u0628\u0633 \u0627\u0644\u062a\u0646\u0641\u0633<\/p>\n<\/li>\n<li data-start=\"3910\" data-end=\"3930\">\n<p data-start=\"3912\" data-end=\"3930\">\u062a\u0648\u0642\u0639 \u0646\u062a\u0627\u0626\u062c \u0641\u0648\u0631\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3932\" data-end=\"3935\">\n<h2 data-start=\"3937\" data-end=\"3976\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D8%AF%D8%B3%D9%8B%D8%A7_%D8%AF%D9%88%D8%B1_%D8%A7%D9%84%D8%A3%D8%B9%D8%B5%D8%A7%D8%A8_%D9%81%D9%8A_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D8%A8%D8%A7%D9%84%D9%82%D8%B0%D9%81\"><\/span>\u0633\u0627\u062f\u0633\u064b\u0627: \u062f\u0648\u0631 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0642\u0630\u0641<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3978\" data-end=\"4020\">\u0627\u0644\u0642\u0630\u0641 \u0644\u064a\u0633 \u0639\u0645\u0644\u064a\u0629 \u0639\u0636\u0644\u064a\u0629 \u0641\u0642\u0637\u060c \u0628\u0644 \u0639\u0635\u0628\u064a\u0629 \u0623\u064a\u0636\u064b\u0627.<\/p>\n<h3 data-start=\"4022\" data-end=\"4037\"><span class=\"ez-toc-section\" id=\"%D8%A3%D9%87%D9%85_%D8%A7%D9%84%D9%86%D9%82%D8%A7%D8%B7\"><\/span>\u0623\u0647\u0645 \u0627\u0644\u0646\u0642\u0627\u0637:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"4039\" data-end=\"4157\">\n<li data-start=\"4039\" data-end=\"4074\">\n<p data-start=\"4041\" data-end=\"4074\">\u0632\u064a\u0627\u062f\u0629 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 = \u0642\u0630\u0641 \u0623\u0633\u0631\u0639<\/p>\n<\/li>\n<li data-start=\"4075\" data-end=\"4116\">\n<p data-start=\"4077\" data-end=\"4116\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062d\u0648\u0636 = \u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629<\/p>\n<\/li>\n<li data-start=\"4117\" data-end=\"4157\">\n<p data-start=\"4119\" data-end=\"4157\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0646\u0641\u0633\u064a = \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u0627\u0644\u0639\u0644\u0627\u062c<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4159\" data-end=\"4227\">\u0644\u0630\u0644\u0643 \u0641\u0625\u0646 <strong data-start=\"4168\" data-end=\"4199\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062c\u0633\u062f \u0648\u0627\u0644\u0639\u0635\u0628 \u0645\u0639\u064b\u0627.<\/p>\n<hr data-start=\"4229\" data-end=\"4232\">\n<h2 data-start=\"4234\" data-end=\"4273\"><span class=\"ez-toc-section\" id=\"%D8%B3%D8%A7%D8%A8%D8%B9%D9%8B%D8%A7_%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC_%D8%B9%D8%A8%D8%B1_%D9%86%D9%85%D8%B7_%D8%A7%D9%84%D8%AD%D9%8A%D8%A7%D8%A9\"><\/span>\u0633\u0627\u0628\u0639\u064b\u0627: \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0639\u0628\u0631 \u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"4275\" data-end=\"4287\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9\"><\/span>\u0627\u0644\u062a\u063a\u0630\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"4289\" data-end=\"4333\">\n<li data-start=\"4289\" data-end=\"4298\">\n<p data-start=\"4291\" data-end=\"4298\">\u0627\u0644\u0632\u0646\u0643<\/p>\n<\/li>\n<li data-start=\"4299\" data-end=\"4311\">\n<p data-start=\"4301\" data-end=\"4311\">\u0623\u0648\u0645\u064a\u063a\u0627 3<\/p>\n<\/li>\n<li data-start=\"4312\" data-end=\"4333\">\n<p data-start=\"4314\" data-end=\"4333\">\u0641\u064a\u062a\u0627\u0645\u064a\u0646 B complex<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"4335\" data-end=\"4345\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%86%D9%88%D9%85\"><\/span>\u0627\u0644\u0646\u0648\u0645:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"4347\" data-end=\"4367\">\n<li data-start=\"4347\" data-end=\"4367\">\n<p data-start=\"4349\" data-end=\"4367\">7\u20138 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"4369\" data-end=\"4386\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%82%D9%84%D9%8A%D9%84_%D8%A7%D9%84%D8%AA%D9%88%D8%AA%D8%B1\"><\/span>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"4388\" data-end=\"4419\">\n<li data-start=\"4388\" data-end=\"4398\">\n<p data-start=\"4390\" data-end=\"4398\">\u0627\u0644\u062a\u0623\u0645\u0644<\/p>\n<\/li>\n<li data-start=\"4399\" data-end=\"4419\">\n<p data-start=\"4401\" data-end=\"4419\">\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"4421\" data-end=\"4479\">\u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u062a\u062f\u0639\u0645 \u0646\u062a\u0627\u0626\u062c <strong data-start=\"4447\" data-end=\"4478\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong>.<\/p>\n<hr data-start=\"4481\" data-end=\"4484\">\n<h2 data-start=\"4486\" data-end=\"4520\"><span class=\"ez-toc-section\" id=\"%D8%AB%D8%A7%D9%85%D9%86%D9%8B%D8%A7_%D9%85%D8%AA%D9%89_%D8%AA%D8%AD%D8%AA%D8%A7%D8%AC_%D8%A5%D9%84%D9%89_%D8%AA%D8%AF%D8%AE%D9%84_%D8%B7%D8%A8%D9%8A%D8%9F\"><\/span>\u062b\u0627\u0645\u0646\u064b\u0627: \u0645\u062a\u0649 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u062e\u0644 \u0637\u0628\u064a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"4522\" data-end=\"4594\">\u0631\u063a\u0645 \u0641\u0639\u0627\u0644\u064a\u0629 <strong data-start=\"4533\" data-end=\"4565\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636<\/strong>\u060c \u0647\u0646\u0627\u0643 \u062d\u0627\u0644\u0627\u062a \u062a\u062d\u062a\u0627\u062c \u062a\u0642\u064a\u064a\u0645 \u0637\u0628\u064a:<\/p>\n<ul data-start=\"4596\" data-end=\"4690\">\n<li data-start=\"4596\" data-end=\"4630\">\n<p data-start=\"4598\" data-end=\"4630\">\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 6 \u0623\u0634\u0647\u0631<\/p>\n<\/li>\n<li data-start=\"4631\" data-end=\"4650\">\n<p data-start=\"4633\" data-end=\"4650\">\u0648\u062c\u0648\u062f \u0636\u0639\u0641 \u0627\u0646\u062a\u0635\u0627\u0628<\/p>\n<\/li>\n<li data-start=\"4651\" data-end=\"4668\">\n<p data-start=\"4653\" data-end=\"4668\">\u0645\u0634\u0627\u0643\u0644 \u0647\u0631\u0645\u0648\u0646\u064a\u0629<\/p>\n<\/li>\n<li data-start=\"4669\" data-end=\"4690\">\n<p data-start=\"4671\" data-end=\"4690\">\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0628\u0631\u0648\u0633\u062a\u0627\u062a\u0627<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"4692\" data-end=\"4695\">\n<h2 data-start=\"4697\" data-end=\"4737\"><span class=\"ez-toc-section\" id=\"%D8%AA%D8%A7%D8%B3%D8%B9%D9%8B%D8%A7_%D8%A7%D9%84%D8%B1%D8%A8%D8%B7_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A_%D9%85%D8%B9_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D8%B3%D9%84%D9%88%D9%83%D9%8A\"><\/span>\u062a\u0627\u0633\u0639\u064b\u0627: \u0627\u0644\u0631\u0628\u0637 \u0627\u0644\u0637\u0628\u064a \u0645\u0639 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"4739\" data-end=\"4823\">\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0648\u0643\u064a \u0627\u0644\u0645\u0639\u0631\u0641\u064a \u064a\u064f\u0633\u062a\u062e\u062f\u0645 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 <strong data-start=\"4787\" data-end=\"4818\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0639\u0628\u0631:<\/p>\n<ul data-start=\"4825\" data-end=\"4900\">\n<li data-start=\"4825\" data-end=\"4852\">\n<p data-start=\"4827\" data-end=\"4852\">\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0625\u062b\u0627\u0631\u0629<\/p>\n<\/li>\n<li data-start=\"4853\" data-end=\"4876\">\n<p data-start=\"4855\" data-end=\"4876\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0642\u0644\u0642 \u0627\u0644\u0623\u062f\u0627\u0621\u064a<\/p>\n<\/li>\n<li data-start=\"4877\" data-end=\"4900\">\n<p data-start=\"4879\" data-end=\"4900\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062b\u0642\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"4902\" data-end=\"4905\">\n<h2 data-start=\"4907\" data-end=\"4945\"><span class=\"ez-toc-section\" id=\"%D8%B9%D8%A7%D8%B4%D8%B1%D9%8B%D8%A7_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AF%D8%B1_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A9_%D9%88%D8%A7%D9%84%D9%81%D8%B3%D9%8A%D9%88%D9%84%D9%88%D8%AC%D9%8A%D8%A9\"><\/span>\u0639\u0627\u0634\u0631\u064b\u0627: \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0629 \u0648\u0627\u0644\u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul data-start=\"4947\" data-end=\"4989\">\n<li data-start=\"4947\" data-end=\"4989\">\n<p data-start=\"4949\" data-end=\"4989\"><a data-start=\"4949\" data-end=\"4987\" rel=\"noopener\" target=\"_new\" class=\"decorated-link\" href=\"https:\/\/ar.wikipedia.org\/wiki\/%D9%82%D8%B0%D9%81_%D9%85%D8%A8%D9%83%D8%B1\">https:\/\/ar.wikipedia.org\/wiki\/\u0642\u0630\u0641_\u0645\u0628\u0643\u0631<span aria-hidden=\"true\" class=\"ms-0.5 inline-block align-middle leading-none select-none\"><svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"20\" height=\"20\" aria-hidden=\"true\" data-rtl-flip=\"\" class=\"block h-[0.75em] w-[0.75em] stroke-current stroke-[0.75] select-none\"><use href=\"\/cdn\/assets\/sprites-core-16f983c9.svg#304883\" fill=\"currentColor\"><\/use><\/svg><\/span><\/a><\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"4991\" data-end=\"4994\">\n<h2 data-start=\"4996\" data-end=\"5021\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\"><\/span>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"5023\" data-end=\"5085\"><span class=\"ez-toc-section\" id=\"1_%D9%83%D9%85_%D9%8A%D8%B3%D8%AA%D8%BA%D8%B1%D9%82_%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%86%D8%B2%D9%84_%D9%84%D9%8A%D8%B8%D9%87%D8%B1_%D9%86%D8%AA%D8%A7%D8%A6%D8%AC%D9%87%D8%9F\"><\/span><span role=\"text\">1. \u0643\u0645 \u064a\u0633\u062a\u063a\u0631\u0642 <strong data-start=\"5040\" data-end=\"5071\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0644\u064a\u0638\u0647\u0631 \u0646\u062a\u0627\u0626\u062c\u0647\u061f<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5086\" data-end=\"5133\">\u0639\u0627\u062f\u0629 \u0628\u064a\u0646 4 \u0625\u0644\u0649 8 \u0623\u0633\u0627\u0628\u064a\u0639 \u062d\u0633\u0628 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<h3 data-start=\"5135\" data-end=\"5169\"><span class=\"ez-toc-section\" id=\"2_%D9%87%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D9%88%D8%AD%D8%AF%D9%87%D8%A7_%D9%83%D8%A7%D9%81%D9%8A%D8%A9%D8%9F\"><\/span>2. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0648\u062d\u062f\u0647\u0627 \u0643\u0627\u0641\u064a\u0629\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5170\" data-end=\"5226\">\u0647\u064a \u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0644\u0643\u0646 \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0627\u0644\u062c\u0633\u0631 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u064a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0623\u0641\u0636\u0644.<\/p>\n<h3 data-start=\"5228\" data-end=\"5266\"><span class=\"ez-toc-section\" id=\"3_%D9%87%D9%84_%D9%8A%D9%85%D9%83%D9%86_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%8A%D9%88%D9%85%D9%8A%D9%8B%D8%A7%D8%9F\"><\/span>3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5267\" data-end=\"5311\">\u0646\u0639\u0645\u060c \u0628\u0644 \u064a\u0641\u0636\u0644 \u0627\u0644\u062a\u062f\u0631\u062c \u0627\u0644\u064a\u0648\u0645\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u062a\u062d\u0633\u0646.<\/p>\n<h3 data-start=\"5313\" data-end=\"5350\"><span class=\"ez-toc-section\" id=\"4_%D9%87%D9%84_%D8%A7%D9%84%D8%AA%D9%88%D8%AA%D8%B1_%D9%8A%D8%A4%D8%AB%D8%B1_%D8%B9%D9%84%D9%89_%D8%B3%D8%B1%D8%B9%D8%A9_%D8%A7%D9%84%D9%82%D8%B0%D9%81%D8%9F\"><\/span>4. \u0647\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0630\u0641\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5351\" data-end=\"5408\">\u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631\u060c \u062d\u064a\u062b \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0633\u0628\u0628 \u0644\u0644\u0642\u0630\u0641 \u0627\u0644\u0645\u0628\u0643\u0631.<\/p>\n<h3 data-start=\"5410\" data-end=\"5434\"><span class=\"ez-toc-section\" id=\"5_%D9%87%D9%84_%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC_%D8%AF%D8%A7%D8%A6%D9%85%D8%A9%D8%9F\"><\/span>5. \u0647\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062f\u0627\u0626\u0645\u0629\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"5435\" data-end=\"5490\">\u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u0628\u062d \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0648\u0645\u0633\u062a\u0642\u0631\u0629.<\/p>\n<hr data-start=\"5492\" data-end=\"5495\">\n<h2 data-start=\"5497\" data-end=\"5530\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%86%D9%88%D9%8A%D9%87_%D9%85%D9%87%D9%85_%D8%A5%D8%AE%D9%84%D8%A7%D8%A1_%D9%85%D8%B3%D8%A4%D9%88%D9%84%D9%8A%D8%A9_%D8%B7%D8%A8%D9%8A%D8%A9\"><\/span>\u062a\u0646\u0648\u064a\u0647 \u0645\u0647\u0645 (\u0625\u062e\u0644\u0627\u0621 \u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0637\u0628\u064a\u0629)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"5532\" data-end=\"5844\" data-is-last-node=\"\" data-is-only-node=\"\">\u0627\u0644\u0645\u0648\u0627\u062f \u0648\u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0648\u0627\u0631\u062f\u0629 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0647\u064a \u0644\u0623\u063a\u0631\u0627\u0636 \u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u062a\u062b\u0642\u064a\u0641\u064a\u0629 \u0641\u0642\u0637\u060c \u0648\u0644\u0627 \u062a\u064f\u063a\u0646\u064a \u0628\u0623\u064a \u062d\u0627\u0644 \u0645\u0646 \u0627\u0644\u0623\u062d\u0648\u0627\u0644 \u0639\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635 \u0623\u0648 \u0645\u0642\u062f\u0645 \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f. \u0644\u0627 \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0647\u0646\u0627 \u0644\u062a\u0634\u062e\u064a\u0635 \u0623\u0648 \u0639\u0644\u0627\u062c \u0623\u064a \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629. \u064a\u0631\u062c\u0649 \u062f\u0627\u0626\u0645\u0627\u064b \u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0623\u064a \u0639\u0644\u0627\u062c \u062c\u062f\u064a\u062f \u0623\u0648 \u062a\u063a\u064a\u064a\u0631 \u0641\u064a \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0626\u064a.<\/p><\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644: \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0645\u0639\u062a\u0645\u062f\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u062f\u0639\u0645 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0642\u0630\u0641\u064a \u064a\u064f\u0639\u062f \u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u062a\u064a \u064a\u0628\u062d\u062b \u0639\u0646\u0647\u0627 \u0627\u0644\u0631\u062c\u0627\u0644 \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u062c\u0646\u0633\u064a \u0628\u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u063a\u064a\u0631 \u062f\u0648\u0627\u0626\u064a\u0629. \u0648\u064a\u0639\u062a\u0645\u062f \u0647\u0630\u0627 \u0627\u0644\u0646\u0647\u062c \u0628\u0634\u0643\u0644 \u0623\u0633\u0627\u0633\u064a \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0642\u0630\u0641 \u0648\u062a\u0646\u0638\u064a\u0645&#8230;<\/p>","protected":false},"author":11,"featured_media":13878,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[21],"tags":[],"class_list":["post-12818","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-premature-ejaculation"],"acf":[],"jetpack_publicize_connections":[],"jetpack_sharing_enabled":true,"jetpack-related-posts":[],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/araburology.com\/wp-content\/uploads\/2026\/08\/pexels-silverkblack-36813038-scaled.jpg?fit=2560%2C1440&ssl=1","_links":{"self":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/12818","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/users\/11"}],"replies":[{"embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/comments?post=12818"}],"version-history":[{"count":1,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/12818\/revisions"}],"predecessor-version":[{"id":13793,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/12818\/revisions\/13793"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/media\/13878"}],"wp:attachment":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/media?parent=12818"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/categories?post=12818"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/tags?post=12818"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}