{"id":12875,"date":"2026-08-17T18:31:06","date_gmt":"2026-08-17T15:31:06","guid":{"rendered":"https:\/\/araburology.com\/?p=12875"},"modified":"2026-08-17T18:31:06","modified_gmt":"2026-08-17T15:31:06","slug":"%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/","title":{"rendered":"\u0637\u0631\u064a\u0642\u0629 \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\u0644\u062d\u0648\u0636 \u0628\u062f\u0642\u0629"},"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 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href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D8%A7%D9%84%D8%B9%D9%85%D9%88%D8%AF_%D8%A7%D9%84%D9%81%D9%82%D8%B1%D9%8A_%D9%81%D9%8A_%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\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644: \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \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-4\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D8%AD%D8%AF%D9%8A%D8%AF_%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D8%A9_%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%AD%D8%A9\" >\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629<\/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%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%A8%D8%B1%D9%88%D8%AA%D9%88%D9%83%D9%88%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D9%84%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\" >\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0644\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-6\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#1_%D8%A7%D9%84%D8%A7%D9%86%D9%82%D8%A8%D8%A7%D8%B6_%D8%A7%D9%84%D8%A8%D8%B7%D9%8A%D8%A1\" >1. \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0628\u0637\u064a\u0621<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#2_%D8%A7%D9%84%D8%A7%D9%86%D9%82%D8%A8%D8%A7%D8%B6_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9\" >2. \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0633\u0631\u064a\u0639<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#3_%D8%A7%D9%84%D8%AA%D8%AF%D8%B1%D8%AC_%D8%A7%D9%84%D8%B2%D9%85%D9%86%D9%8A\" >3. \u0627\u0644\u062a\u062f\u0631\u062c \u0627\u0644\u0632\u0645\u0646\u064a<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Exercise\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%A7%D9%84%D8%B7%D8%B1%D9%8A%D9%82%D8%A9\" >\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%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_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D8%A7%D9%84%D8%B9%D8%B5%D8%A8%D9%8A\" >\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats) \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0635\u0628\u064a<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%AA%D9%82%D9%86%D9%8A%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AD%D8%A8%D8%A9_%D9%84%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86\" >\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u0635\u0627\u062d\u0628\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%A3%D8%AE%D8%B7%D8%A7%D8%A1_%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_%D9%8A%D8%AC%D8%A8_%D8%AA%D8%AC%D9%86%D8%A8%D9%87%D8%A7\" >\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%AC%D8%AF%D9%88%D9%84_%D8%A3%D8%B3%D8%A8%D9%88%D8%B9%D9%8A_%D9%85%D9%82%D8%AA%D8%B1%D8%AD\" >\u062c\u062f\u0648\u0644 \u0623\u0633\u0628\u0648\u0639\u064a \u0645\u0642\u062a\u0631\u062d<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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%85%D8%AA%D9%89_%D8%AA%D8%B8%D9%87%D8%B1_%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC%D8%9F\" >\u0645\u062a\u0649 \u062a\u0638\u0647\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%A7%D9%84%D8%B1%D9%88%D8%A7%D8%A8%D8%B7_%D8%A7%D9%84%D8%AF%D8%A7%D8%AE%D9%84%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%87%D9%85%D8%A9\" >\u0627\u0644\u0631\u0648\u0627\u0628\u0637 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%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-18\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#1_%D9%87%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D8%AA%D9%83%D9%81%D9%8A_%D9%84%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%D8%9F\" >1. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u062a\u0643\u0641\u064a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#2_%D9%83%D9%85_%D9%85%D8%B1%D8%A9_%D9%8A%D8%AC%D8%A8_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D9%8A%D9%88%D9%85%D9%8A%D9%8B%D8%A7%D8%9F\" >2. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \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-20\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#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_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D9%82%D8%A9%D8%9F\" >3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0644\u0627\u0642\u0629\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#4_%D9%87%D9%84_%D9%87%D9%86%D8%A7%D9%83_%D8%A2%D8%AB%D8%A7%D8%B1_%D8%AC%D8%A7%D9%86%D8%A8%D9%8A%D8%A9_%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6%D8%9F\" >4. \u0647\u0644 \u0647\u0646\u0627\u0643 \u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \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-22\" href=\"https:\/\/araburology.com\/en\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#5_%D9%85%D8%AA%D9%89_%D9%8A%D8%AC%D8%A8_%D8%B2%D9%8A%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A8%D8%9F\" >5. \u0645\u062a\u0649 \u064a\u062c\u0628 \u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628\u061f<\/a><\/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%b7%d8%b1%d9%8a%d9%82%d8%a9-%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\/#%D8%AA%D9%86%D9%88%D9%8A%D9%87_%D8%B7%D8%A8%D9%8A_%D9%85%D9%87%D9%85\" >\u062a\u0646\u0648\u064a\u0647 \u0637\u0628\u064a \u0645\u0647\u0645<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 data-start=\"0\" data-end=\"71\"><span class=\"ez-toc-section\" id=\"%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%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%D9%84%D8%AD%D9%88%D8%B6_%D8%A8%D8%AF%D9%82%D8%A9\"><\/span>\u0637\u0631\u064a\u0642\u0629 \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\u0644\u062d\u0648\u0636 \u0628\u062f\u0642\u0629<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p data-start=\"73\" data-end=\"390\">\u064a\u064f\u0639\u062f <strong data-start=\"78\" data-end=\"109\">\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\u0645\u0648\u0627\u0636\u064a\u0639 \u0627\u0644\u062a\u064a \u064a\u0628\u062d\u062b \u0639\u0646\u0647\u0627 \u0627\u0644\u0631\u062c\u0627\u0644 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0636\u0639\u0641 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0642\u0630\u0641 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0627\u0644\u0632\u0648\u062c\u064a\u0629. \u0648\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 <strong data-start=\"265\" data-end=\"285\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong> \u062a\u064f\u0639\u062f \u062d\u062c\u0631 \u0627\u0644\u0623\u0633\u0627\u0633 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u0642\u0630\u0641 \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638 \u0639\u0646\u062f \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0645\u0646\u062a\u0638\u0645.<\/p>\n<p data-start=\"392\" data-end=\"546\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0633\u0646\u0639\u0631\u0636 \u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644\u064b\u0627 \u0639\u0645\u0644\u064a\u064b\u0627 \u0644\u0640 <strong data-start=\"433\" data-end=\"464\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a\u0632\u064a\u0627\u0626\u064a\u0629 \u062f\u0642\u064a\u0642\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0639\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0642\u0630\u0641.<\/p>\n<hr data-start=\"548\" data-end=\"551\">\n<h2 data-start=\"553\" data-end=\"604\"><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%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_%D9%88%D8%A7%D9%84%D9%82%D8%B0%D9%81_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9\"><\/span>\u0623\u0648\u0644\u0627\u064b: \u0641\u0647\u0645 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"606\" data-end=\"680\">\u062a\u062a\u062d\u0643\u0645 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636\u060c \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0629 <strong data-start=\"640\" data-end=\"675\">\u0627\u0644\u0639\u0627\u0646\u0629 \u0627\u0644\u0639\u0635\u0639\u0635\u064a\u0629 (Pubococcygeus)<\/strong>\u060c \u0641\u064a:<\/p>\n<ul data-start=\"682\" data-end=\"763\">\n<li data-start=\"682\" data-end=\"704\">\n<p data-start=\"684\" data-end=\"704\">\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644<\/p>\n<\/li>\n<li data-start=\"705\" data-end=\"719\">\n<p data-start=\"707\" data-end=\"719\">\u062f\u0639\u0645 \u0627\u0644\u0627\u0646\u062a\u0635\u0627\u0628<\/p>\n<\/li>\n<li data-start=\"720\" data-end=\"733\">\n<p data-start=\"722\" data-end=\"733\">\u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u0642\u0630\u0641<\/p>\n<\/li>\n<li data-start=\"734\" data-end=\"763\">\n<p data-start=\"736\" data-end=\"763\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0644\u0627\u0642\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"765\" data-end=\"905\">\u0639\u0646\u062f \u0636\u0639\u0641 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u064a\u0632\u062f\u0627\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0628\u0634\u0643\u0644 \u0648\u0627\u0636\u062d\u060c \u0644\u0630\u0644\u0643 \u064a\u0635\u0628\u062d <strong data-start=\"831\" data-end=\"862\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0642\u0627\u0626\u0645\u064b\u0627 \u0623\u0633\u0627\u0633\u064b\u0627 \u0639\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u062a\u062f\u0631\u064a\u0628 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<hr data-start=\"907\" data-end=\"910\">\n<h2 data-start=\"912\" data-end=\"972\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D8%A7%D9%84%D8%B9%D9%85%D9%88%D8%AF_%D8%A7%D9%84%D9%81%D9%82%D8%B1%D9%8A_%D9%81%D9%8A_%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>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644: \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"974\" data-end=\"1067\">\u062a\u064f\u0639\u062f <strong data-start=\"979\" data-end=\"994\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644<\/strong> \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627 \u0637\u0628\u064a\u064b\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0642\u0630\u0641\u064a.<\/p>\n<h3 data-start=\"1069\" data-end=\"1099\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D8%AD%D8%AF%D9%8A%D8%AF_%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D8%A9_%D8%A7%D9%84%D8%B5%D8%AD%D9%8A%D8%AD%D8%A9\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1100\" data-end=\"1110\">\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621:<\/p>\n<ul data-start=\"1111\" data-end=\"1191\">\n<li data-start=\"1111\" data-end=\"1155\">\n<p data-start=\"1113\" data-end=\"1155\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u062d\u0627\u0648\u0644 \u0625\u064a\u0642\u0627\u0641 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644 \u0645\u0624\u0642\u062a\u064b\u0627<\/p>\n<\/li>\n<li data-start=\"1156\" data-end=\"1191\">\n<p data-start=\"1158\" data-end=\"1191\">\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0647\u064a \u0639\u0636\u0644\u0629 \u0643\u064a\u062c\u0644<\/p>\n<\/li>\n<\/ul>\n<blockquote data-start=\"1193\" data-end=\"1264\">\n<p data-start=\"1195\" data-end=\"1264\">\u0645\u0647\u0645: \u0644\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u062a\u0643\u0631\u0627\u0631 \u0625\u064a\u0642\u0627\u0641 \u0627\u0644\u0628\u0648\u0644 \u0643\u062a\u0645\u0631\u064a\u0646 \u062f\u0627\u0626\u0645\u060c \u0628\u0644 \u0641\u0642\u0637 \u0644\u0644\u062a\u0639\u0631\u064a\u0641 \u0628\u0627\u0644\u0639\u0636\u0644\u0629.<\/p>\n<\/blockquote>\n<hr data-start=\"1266\" data-end=\"1269\">\n<h2 data-start=\"1271\" data-end=\"1323\"><span class=\"ez-toc-section\" id=\"%D8%A8%D8%B1%D9%88%D8%AA%D9%88%D9%83%D9%88%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D9%84%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>\u0628\u0631\u0648\u062a\u0648\u0643\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-start=\"1325\" data-end=\"1347\"><span class=\"ez-toc-section\" id=\"1_%D8%A7%D9%84%D8%A7%D9%86%D9%82%D8%A8%D8%A7%D8%B6_%D8%A7%D9%84%D8%A8%D8%B7%D9%8A%D8%A1\"><\/span>1. \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0628\u0637\u064a\u0621<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"1348\" data-end=\"1420\">\n<li data-start=\"1348\" data-end=\"1380\">\n<p data-start=\"1350\" data-end=\"1380\">\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0644\u0645\u062f\u0629 5\u201310 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"1381\" data-end=\"1404\">\n<p data-start=\"1383\" data-end=\"1404\">\u062b\u0645 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 10 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"1405\" data-end=\"1420\">\n<p data-start=\"1407\" data-end=\"1420\">\u0643\u0631\u0631 10\u201315 \u0645\u0631\u0629<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1422\" data-end=\"1444\"><span class=\"ez-toc-section\" id=\"2_%D8%A7%D9%84%D8%A7%D9%86%D9%82%D8%A8%D8%A7%D8%B6_%D8%A7%D9%84%D8%B3%D8%B1%D9%8A%D8%B9\"><\/span>2. \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0633\u0631\u064a\u0639<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"1445\" data-end=\"1489\">\n<li data-start=\"1445\" data-end=\"1473\">\n<p data-start=\"1447\" data-end=\"1473\">\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0645 \u0625\u0631\u062e\u0627\u0624\u0647\u0627 \u0628\u0633\u0631\u0639\u0629<\/p>\n<\/li>\n<li data-start=\"1474\" data-end=\"1489\">\n<p data-start=\"1476\" data-end=\"1489\">\u0643\u0631\u0631 20\u201330 \u0645\u0631\u0629<\/p>\n<\/li>\n<\/ul>\n<h3 data-start=\"1491\" data-end=\"1511\"><span class=\"ez-toc-section\" id=\"3_%D8%A7%D9%84%D8%AA%D8%AF%D8%B1%D8%AC_%D8%A7%D9%84%D8%B2%D9%85%D9%86%D9%8A\"><\/span>3. \u0627\u0644\u062a\u062f\u0631\u062c \u0627\u0644\u0632\u0645\u0646\u064a<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"1512\" data-end=\"1606\">\n<li data-start=\"1512\" data-end=\"1539\">\n<p data-start=\"1514\" data-end=\"1539\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644: 5 \u062b\u0648\u0627\u0646\u064d \u0634\u062f<\/p>\n<\/li>\n<li data-start=\"1540\" data-end=\"1569\">\n<p data-start=\"1542\" data-end=\"1569\">\u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0644\u062b: 10 \u062b\u0648\u0627\u0646\u064d \u0634\u062f<\/p>\n<\/li>\n<li data-start=\"1570\" data-end=\"1606\">\n<p data-start=\"1572\" data-end=\"1606\">\u0628\u0639\u062f 6 \u0623\u0633\u0627\u0628\u064a\u0639: \u062a\u062d\u0633\u0646 \u0645\u0644\u062d\u0648\u0638 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"1608\" data-end=\"1611\">\n<h2 data-start=\"1613\" data-end=\"1646\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Exercise\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise)<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"1648\" data-end=\"1682\">\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0628\u0637\u0646.<\/p>\n<h3 data-start=\"1684\" data-end=\"1696\"><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><\/h3>\n<ul data-start=\"1697\" data-end=\"1782\">\n<li data-start=\"1697\" data-end=\"1714\">\n<p data-start=\"1699\" data-end=\"1714\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643<\/p>\n<\/li>\n<li data-start=\"1715\" data-end=\"1752\">\n<p data-start=\"1717\" data-end=\"1752\">\u0627\u0631\u0641\u0639 \u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636<\/p>\n<\/li>\n<li data-start=\"1753\" data-end=\"1768\">\n<p data-start=\"1755\" data-end=\"1768\">\u0627\u062b\u0628\u062a 10 \u062b\u0648\u0627\u0646\u064d<\/p>\n<\/li>\n<li data-start=\"1769\" data-end=\"1782\">\n<p data-start=\"1771\" data-end=\"1782\">\u0643\u0631\u0631 10 \u0645\u0631\u0627\u062a<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"1784\" data-end=\"1864\">\u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0639\u0632\u0632 \u0641\u0639\u0627\u0644\u064a\u0629 <strong data-start=\"1807\" data-end=\"1838\">\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\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0636\u0644\u064a.<\/p>\n<hr data-start=\"1866\" data-end=\"1869\">\n<h2 data-start=\"1871\" data-end=\"1918\"><span class=\"ez-toc-section\" id=\"%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_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D8%A7%D9%84%D8%B9%D8%B5%D8%A8%D9%8A\"><\/span>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats) \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0635\u0628\u064a<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul data-start=\"1920\" data-end=\"2008\">\n<li data-start=\"1920\" data-end=\"1933\">\n<p data-start=\"1922\" data-end=\"1933\">\u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627<\/p>\n<\/li>\n<li data-start=\"1934\" data-end=\"1955\">\n<p data-start=\"1936\" data-end=\"1955\">\u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621 \u0643\u0623\u0646\u0643 \u062a\u062c\u0644\u0633<\/p>\n<\/li>\n<li data-start=\"1956\" data-end=\"1981\">\n<p data-start=\"1958\" data-end=\"1981\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636<\/p>\n<\/li>\n<li data-start=\"1982\" data-end=\"2008\">\n<p data-start=\"1984\" data-end=\"2008\">\u0627\u0639\u062f 15 \u062a\u0643\u0631\u0627\u0631 \u00d7 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2010\" data-end=\"2076\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u0642\u0630\u0641.<\/p>\n<hr data-start=\"2078\" data-end=\"2081\">\n<h2 data-start=\"2083\" data-end=\"2117\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%82%D9%86%D9%8A%D8%A7%D8%AA_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D9%85%D8%B5%D8%A7%D8%AD%D8%A8%D8%A9_%D9%84%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86\"><\/span>\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0645\u0635\u0627\u062d\u0628\u0629 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2119\" data-end=\"2174\">\u0645\u0646 \u0623\u0647\u0645 \u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a <strong data-start=\"2142\" data-end=\"2173\">\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=\"2176\" data-end=\"2270\">\n<li data-start=\"2176\" data-end=\"2209\">\n<p data-start=\"2178\" data-end=\"2209\">\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0639\u0628\u0631 \u0627\u0644\u062d\u062c\u0627\u0628 \u0627\u0644\u062d\u0627\u062c\u0632<\/p>\n<\/li>\n<li data-start=\"2210\" data-end=\"2239\">\n<p data-start=\"2212\" data-end=\"2239\">\u0627\u0644\u0634\u0647\u064a\u0642 \u0628\u0628\u0637\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621<\/p>\n<\/li>\n<li data-start=\"2240\" data-end=\"2270\">\n<p data-start=\"2242\" data-end=\"2270\">\u0627\u0644\u0632\u0641\u064a\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0627\u0644\u0639\u0636\u0644\u064a<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2272\" data-end=\"2320\">\u0647\u0630\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0645\u0628\u0643\u0631.<\/p>\n<hr data-start=\"2322\" data-end=\"2325\">\n<h2 data-start=\"2327\" data-end=\"2352\"><span class=\"ez-toc-section\" id=\"%D8%A3%D8%AE%D8%B7%D8%A7%D8%A1_%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_%D9%8A%D8%AC%D8%A8_%D8%AA%D8%AC%D9%86%D8%A8%D9%87%D8%A7\"><\/span>\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2354\" data-end=\"2397\">\u0645\u0646 \u0648\u0627\u0642\u0639 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0646\u0644\u0627\u062d\u0638 \u0623\u0646 \u0643\u062b\u064a\u0631\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u062c\u0627\u0644:<\/p>\n<ul data-start=\"2399\" data-end=\"2521\">\n<li data-start=\"2399\" data-end=\"2425\">\n<p data-start=\"2401\" data-end=\"2425\">\u064a\u0628\u0627\u0644\u063a\u0648\u0646 \u0641\u064a \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/p>\n<\/li>\n<li data-start=\"2426\" data-end=\"2455\">\n<p data-start=\"2428\" data-end=\"2455\">\u064a\u0634\u062f\u0648\u0646 \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=\"2456\" data-end=\"2488\">\n<p data-start=\"2458\" data-end=\"2488\">\u064a\u062a\u0631\u0643\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0639\u062f \u0623\u064a\u0627\u0645 \u0642\u0644\u064a\u0644\u0629<\/p>\n<\/li>\n<li data-start=\"2489\" data-end=\"2521\">\n<p data-start=\"2491\" data-end=\"2521\">\u064a\u0637\u0628\u0642\u0648\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0646\u062a\u0638\u0645<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2523\" data-end=\"2589\">\u0647\u0630\u0647 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u062a\u064f\u0636\u0639\u0641 \u0646\u062a\u0627\u0626\u062c <strong data-start=\"2547\" data-end=\"2578\">\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/strong> \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631.<\/p>\n<hr data-start=\"2591\" data-end=\"2594\">\n<h2 data-start=\"2596\" data-end=\"2616\"><span class=\"ez-toc-section\" id=\"%D8%AC%D8%AF%D9%88%D9%84_%D8%A3%D8%B3%D8%A8%D9%88%D8%B9%D9%8A_%D9%85%D9%82%D8%AA%D8%B1%D8%AD\"><\/span>\u062c\u062f\u0648\u0644 \u0623\u0633\u0628\u0648\u0639\u064a \u0645\u0642\u062a\u0631\u062d<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul data-start=\"2618\" data-end=\"2680\">\n<li data-start=\"2618\" data-end=\"2640\">\n<p data-start=\"2620\" data-end=\"2640\">5 \u0623\u064a\u0627\u0645 \u062a\u062f\u0631\u064a\u0628 \/ \u0623\u0633\u0628\u0648\u0639<\/p>\n<\/li>\n<li data-start=\"2641\" data-end=\"2661\">\n<p data-start=\"2643\" data-end=\"2661\">15\u201320 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627<\/p>\n<\/li>\n<li data-start=\"2662\" data-end=\"2680\">\n<p data-start=\"2664\" data-end=\"2680\">\u064a\u0648\u0645\u0627\u0646 \u0631\u0627\u062d\u0629 \u0639\u0636\u0644\u064a\u0629<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"2682\" data-end=\"2746\">\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062c\u062f\u0648\u0644 \u0644\u0645\u062f\u0629 6\u20138 \u0623\u0633\u0627\u0628\u064a\u0639 \u064a\u0639\u0637\u064a \u0646\u062a\u0627\u0626\u062c \u0648\u0627\u0636\u062d\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645.<\/p>\n<hr data-start=\"2748\" data-end=\"2751\">\n<h2 data-start=\"2753\" data-end=\"2773\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%AA%D9%89_%D8%AA%D8%B8%D9%87%D8%B1_%D8%A7%D9%84%D9%86%D8%AA%D8%A7%D8%A6%D8%AC%D8%9F\"><\/span>\u0645\u062a\u0649 \u062a\u0638\u0647\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"2775\" data-end=\"2782\">\u063a\u0627\u0644\u0628\u064b\u0627:<\/p>\n<ul data-start=\"2783\" data-end=\"2887\">\n<li data-start=\"2783\" data-end=\"2810\">\n<p data-start=\"2785\" data-end=\"2810\">\u062a\u062d\u0633\u0646 \u0623\u0648\u0644\u064a \u062e\u0644\u0627\u0644 2\u20133 \u0623\u0633\u0627\u0628\u064a\u0639<\/p>\n<\/li>\n<li data-start=\"2811\" data-end=\"2848\">\n<p data-start=\"2813\" data-end=\"2848\">\u062a\u062d\u0633\u0646 \u0648\u0627\u0636\u062d \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u062e\u0644\u0627\u0644 6\u20138 \u0623\u0633\u0627\u0628\u064a\u0639<\/p>\n<\/li>\n<li data-start=\"2849\" data-end=\"2887\">\n<p data-start=\"2851\" data-end=\"2887\">\u0646\u062a\u0627\u0626\u062c \u0645\u0633\u062a\u062f\u0627\u0645\u0629 \u0628\u0639\u062f 3 \u0623\u0634\u0647\u0631 \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"2889\" data-end=\"2892\">\n<h2 data-start=\"2894\" data-end=\"2920\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%B1%D9%88%D8%A7%D8%A8%D8%B7_%D8%A7%D9%84%D8%AF%D8%A7%D8%AE%D9%84%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%87%D9%85%D8%A9\"><\/span>\u0627\u0644\u0631\u0648\u0627\u0628\u0637 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul data-start=\"2922\" data-end=\"3085\">\n<li data-start=\"2922\" data-end=\"3007\">\n<p data-start=\"2924\" data-end=\"3007\"><a data-start=\"2924\" data-end=\"3007\" class=\"decorated-link\" rel=\"noopener\" target=\"_new\" href=\"https:\/\/araburology.com\/category\/premature-ejaculation\/\">\u0645\u0648\u0633\u0648\u0639\u0629 \u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639<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<li data-start=\"3008\" data-end=\"3085\">\n<p data-start=\"3010\" data-end=\"3085\"><a data-start=\"3010\" data-end=\"3085\" rel=\"noopener\" target=\"_new\" class=\"decorated-link\" href=\"https:\/\/araburology.com\/premature-ejaculation\/\">\u0645\u0642\u0627\u0644 \u0634\u0627\u0645\u0644 \u0639\u0646 \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639<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=\"3087\" data-end=\"3090\">\n<h2 data-start=\"3092\" data-end=\"3117\"><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=\"3119\" data-end=\"3165\"><span class=\"ez-toc-section\" id=\"1_%D9%87%D9%84_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D8%AA%D9%83%D9%81%D9%8A_%D9%84%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%D8%9F\"><\/span>1. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u062a\u0643\u0641\u064a \u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0642\u0630\u0641 \u0627\u0644\u0633\u0631\u064a\u0639\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3166\" data-end=\"3275\">\u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0648\u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0646\u0639\u0645 \u0642\u062f \u062a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0629 \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645\u060c \u0623\u0645\u0627 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0634\u062f\u064a\u062f\u0629 \u0641\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u062f\u0645\u062c\u0647\u0627 \u0645\u0639 \u0639\u0644\u0627\u062c \u0637\u0628\u064a.<\/p>\n<h3 data-start=\"3277\" data-end=\"3321\"><span class=\"ez-toc-section\" id=\"2_%D9%83%D9%85_%D9%85%D8%B1%D8%A9_%D9%8A%D8%AC%D8%A8_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_%D9%8A%D9%88%D9%85%D9%8A%D9%8B%D8%A7%D8%9F\"><\/span>2. \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u064a\u0648\u0645\u064a\u064b\u0627\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3322\" data-end=\"3371\">\u0645\u0631\u062a\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627 \u0643\u062d\u062f \u0645\u062b\u0627\u0644\u064a\u060c \u0645\u0639 15\u201320 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/p>\n<h3 data-start=\"3373\" data-end=\"3418\"><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_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D9%82%D8%A9%D8%9F\"><\/span>3. \u0647\u0644 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0644\u0627\u0642\u0629\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3419\" data-end=\"3481\">\u0644\u0627\u060c \u0628\u0644 \u064a\u062a\u0645 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\u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0642\u062f \u064a\u0633\u0628\u0628 \u0625\u0631\u0647\u0627\u0642 \u0639\u0636\u0644\u064a \u0628\u0633\u064a\u0637.<\/p>\n<h3 data-start=\"3587\" data-end=\"3615\"><span class=\"ez-toc-section\" id=\"5_%D9%85%D8%AA%D9%89_%D9%8A%D8%AC%D8%A8_%D8%B2%D9%8A%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A8%D8%9F\"><\/span>5. \u0645\u062a\u0649 \u064a\u062c\u0628 \u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3616\" data-end=\"3671\">\u0625\u0630\u0627 \u0644\u0645 \u064a\u062d\u062f\u062b \u062a\u062d\u0633\u0646 \u0628\u0639\u062f 8\u201312 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629.<\/p>\n<hr data-start=\"3673\" data-end=\"3676\">\n<h2 data-start=\"3678\" data-end=\"3694\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%86%D9%88%D9%8A%D9%87_%D8%B7%D8%A8%D9%8A_%D9%85%D9%87%D9%85\"><\/span>\u062a\u0646\u0648\u064a\u0647 \u0637\u0628\u064a \u0645\u0647\u0645<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"3695\" data-end=\"4007\" 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>\u0637\u0631\u064a\u0642\u0629 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\u0627\u0644\u0639\u0636\u0644\u064a&#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-12875","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\/12875","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=12875"}],"version-history":[{"count":1,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/12875\/revisions"}],"predecessor-version":[{"id":13850,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/12875\/revisions\/13850"}],"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=12875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/categories?post=12875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/tags?post=12875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}