{"id":5095,"date":"2025-12-09T19:46:46","date_gmt":"2025-12-09T17:46:46","guid":{"rendered":"https:\/\/araburology.com\/?p=5095"},"modified":"2025-12-09T19:46:46","modified_gmt":"2025-12-09T17:46:46","slug":"%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/","title":{"rendered":"\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629"},"content":{"rendered":"<div class=\"streaming-animation markdown prose dark:prose-invert w-full break-words light\"><p data-start=\"0\" data-end=\"49\"><strong data-start=\"0\" data-end=\"49\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0623\u0647\u0645\u064a\u0629\u060c \u0637\u0631\u0642 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0641\u0639\u0627\u0644\u0629<\/strong><\/p>\n<p data-start=\"51\" data-end=\"334\">\u062a\u0639\u062a\u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u062a\u0647\u0627 \u0627\u0644\u0639\u0627\u0645\u0629. \u0648\u0645\u0639 \u0645\u0631\u0648\u0631 \u0627\u0644\u0632\u0645\u0646 \u0623\u0648 \u0646\u062a\u064a\u062c\u0629 \u0644\u0628\u0639\u0636 \u0627\u0644\u0638\u0631\u0648\u0641 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0642\u062f \u062a\u062a\u0639\u0631\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0644\u0644\u0636\u0639\u0641\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u063a\u064a\u0631 \u0645\u0631\u063a\u0648\u0628 \u0641\u064a\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0644\u0627\u0625\u0631\u0627\u062f\u064a.<\/p>\n<p data-start=\"336\" data-end=\"360\"><strong data-start=\"336\" data-end=\"360\">\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/strong><\/p>\n<p data-start=\"362\" data-end=\"630\">\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0647\u064a \u0639\u0636\u0648 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0645\u0633\u0624\u0648\u0644 \u0639\u0646 \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0628\u0648\u0644 \u0627\u0644\u0630\u064a \u064a\u062a\u0645 \u0625\u0646\u062a\u0627\u062c\u0647 \u0641\u064a \u0627\u0644\u0643\u0644\u0649. \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u062a\u0633\u0645\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0626\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0642\u0644\u0635 \u0648\u062a\u0633\u062a\u0631\u062e\u064a \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0628\u0648\u0644. \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0636\u0639\u064a\u0641\u0629 \u0623\u0648 \u063a\u064a\u0631 \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644\u060c \u0642\u062f \u064a\u0648\u0627\u062c\u0647 \u0627\u0644\u0634\u062e\u0635 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<p data-start=\"632\" data-end=\"659\"><strong data-start=\"632\" data-end=\"659\">\u0623\u0633\u0628\u0627\u0628 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong><\/p>\n<ol data-start=\"661\" data-end=\"1230\">\n<li data-start=\"661\" data-end=\"757\">\n<p data-start=\"664\" data-end=\"757\"><strong data-start=\"664\" data-end=\"683\">\u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0633\u0646:<\/strong> \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631\u060c \u0642\u062f \u062a\u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<\/li>\n<li data-start=\"758\" data-end=\"903\">\n<p data-start=\"761\" data-end=\"903\"><strong data-start=\"761\" data-end=\"780\">\u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0648\u0644\u0627\u062f\u0629:<\/strong> \u062e\u0644\u0627\u0644 \u0641\u062a\u0631\u0629 \u0627\u0644\u062d\u0645\u0644\u060c \u0642\u062f \u062a\u062a\u0639\u0631\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0644\u0644\u0636\u063a\u0637 \u0628\u0633\u0628\u0628 \u0632\u064a\u0627\u062f\u0629 \u062d\u062c\u0645 \u0627\u0644\u0631\u062d\u0645\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/p>\n<\/li>\n<li data-start=\"904\" data-end=\"988\">\n<p data-start=\"907\" data-end=\"988\"><strong data-start=\"907\" data-end=\"918\">\u0627\u0644\u0633\u0645\u0646\u0629:<\/strong> \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"989\" data-end=\"1100\">\n<p data-start=\"992\" data-end=\"1100\"><strong data-start=\"992\" data-end=\"1026\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u062d\u0629:<\/strong> \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u064f\u0645\u0627\u0631\u0633 \u0628\u0637\u0631\u064a\u0642\u0629 \u062e\u0627\u0637\u0626\u0629 \u0642\u062f \u062a\u0624\u062b\u0631 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<\/li>\n<li data-start=\"1101\" data-end=\"1230\">\n<p data-start=\"1104\" data-end=\"1230\"><strong data-start=\"1104\" data-end=\"1144\">\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0623\u0648 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629:<\/strong> \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a \u0623\u0648 \u0627\u0644\u062a\u0635\u0644\u0628 \u0627\u0644\u0645\u062a\u0639\u062f\u062f \u0642\u062f \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"1232\" data-end=\"1262\"><strong data-start=\"1232\" data-end=\"1262\">\u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629:<\/strong><\/p>\n<p data-start=\"1264\" data-end=\"1420\">\u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0641\u0639\u0651\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u062a\u0628\u0627\u0639\u0647\u0627 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0639\u062f\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 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-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#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><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#2_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A8%D8%AF%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%B8%D9%85%D8%A9\" >2. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#3_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9_%D8%A7%D9%84%D8%AA%D8%AF%D8%B1%D9%8A%D8%A8_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D8%AA%D8%A8%D9%88%D9%84_%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%B8%D9%85\" >3. \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0645\u0646\u062a\u0638\u0645<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#4_%D8%A7%D9%84%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9_%D8%A7%D9%84%D8%B3%D9%84%D9%8A%D9%85%D8%A9\" >4. \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#5_%D8%AA%D9%82%D9%84%D9%8A%D9%84_%D8%AA%D9%86%D8%A7%D9%88%D9%84_%D8%A7%D9%84%D9%83%D8%A7%D9%81%D9%8A%D9%8A%D9%86_%D9%88%D8%A7%D9%84%D9%83%D8%AD%D9%88%D9%84\" >5. \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u062d\u0648\u0644<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#6_%D8%A7%D9%84%D8%AD%D9%81%D8%A7%D8%B8_%D8%B9%D9%84%D9%89_%D9%88%D8%B2%D9%86_%D8%B5%D8%AD%D9%8A\" >6. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#7_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%B9%D9%8A_%D9%88%D8%A7%D9%84%D8%AA%D8%AF%D9%84%D9%8A%D9%83\" >7. \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0627\u0644\u062a\u062f\u0644\u064a\u0643<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#8_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D8%B1%D8%AE%D8%A7%D8%A1_%D9%88%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%D8%B9%D9%85%D9%8A%D9%82\" >8. \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"1psqzjd\" data-start=\"1422\" data-end=\"1462\"><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. <strong data-start=\"1429\" data-end=\"1462\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel Exercises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1464\" data-end=\"1625\">\u064a\u0639\u062f \u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0634\u0647\u0631\u0629 \u0648\u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u064a\u064f\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<p data-start=\"1627\" data-end=\"1657\"><strong data-start=\"1627\" data-end=\"1657\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644:<\/strong><\/p>\n<ul data-start=\"1658\" data-end=\"1974\">\n<li data-start=\"1658\" data-end=\"1794\">\n<p data-start=\"1660\" data-end=\"1794\"><strong data-start=\"1660\" data-end=\"1691\">\u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629:<\/strong> \u0623\u0648\u0644 \u062e\u0637\u0648\u0629 \u0647\u064a \u062a\u062d\u062f\u064a\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u064a\u0645\u0643\u0646 \u0641\u0639\u0644 \u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062a\u0648\u0642\u0641 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0644\u0644\u062a\u0628\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"1795\" data-end=\"1922\">\n<p data-start=\"1797\" data-end=\"1922\"><strong data-start=\"1797\" data-end=\"1809\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong> \u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0650 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u0623\u062e\u0631\u0649. \u062d\u0627\u0648\u0644 \u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0645\u0646 10 \u0625\u0644\u0649 15 \u0645\u0631\u0629 \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629.<\/p>\n<\/li>\n<li data-start=\"1923\" data-end=\"1974\">\n<p data-start=\"1925\" data-end=\"1974\"><strong data-start=\"1925\" data-end=\"1937\">\u0627\u0644\u062a\u0643\u0631\u0627\u0631:<\/strong> \u064a\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1r2d977\" data-start=\"1976\" data-end=\"2012\"><span class=\"ez-toc-section\" id=\"2_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A8%D8%AF%D9%86%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%B8%D9%85%D8%A9\"><\/span>2. <strong data-start=\"1983\" data-end=\"2012\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2014\" data-end=\"2218\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0647\u0645 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0645\u062b\u0644 \u0627\u0644\u064a\u0648\u063a\u0627 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u0639\u0651\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635.<\/p>\n<h3 data-section-id=\"4xoliu\" data-start=\"2220\" data-end=\"2276\"><span class=\"ez-toc-section\" id=\"3_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9_%D8%A7%D9%84%D8%AA%D8%AF%D8%B1%D9%8A%D8%A8_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D8%AA%D8%A8%D9%88%D9%84_%D8%A7%D9%84%D9%85%D9%86%D8%AA%D8%B8%D9%85\"><\/span>3. <strong data-start=\"2227\" data-end=\"2276\">\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0645\u0646\u062a\u0638\u0645<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2278\" data-end=\"2524\">\u062a\u062a\u0636\u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644 \u0641\u064a \u0623\u0648\u0642\u0627\u062a \u0645\u062d\u062f\u062f\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u062a\u0628\u0648\u0644. \u064a\u062a\u0645 \u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u062d\u062f\u064a\u062f \u0645\u0648\u0627\u0639\u064a\u062f \u062b\u0627\u0628\u062a\u0629 \u0644\u0644\u062a\u0628\u0648\u0644 (\u062d\u062a\u0649 \u0625\u0630\u0627 \u0644\u0645 \u064a\u0643\u0646 \u0627\u0644\u0634\u062e\u0635 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0630\u0644\u0643)\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0627\u0644\u0639\u0627\u062c\u0644\u0629 \u0644\u0644\u062a\u0628\u0648\u0644 \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h3 data-section-id=\"1y63v1q\" data-start=\"2526\" data-end=\"2552\"><span class=\"ez-toc-section\" id=\"4_%D8%A7%D9%84%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9_%D8%A7%D9%84%D8%B3%D9%84%D9%8A%D9%85%D8%A9\"><\/span>4. <strong data-start=\"2533\" data-end=\"2552\">\u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u0633\u0644\u064a\u0645\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2554\" data-end=\"2722\">\u062a\u0624\u062b\u0631 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u0628\u0627\u0634\u0631 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0627\u0644\u0641\u0648\u0627\u0643\u0647\u060c \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0625\u0645\u0633\u0627\u0643\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<h3 data-section-id=\"12pd84x\" data-start=\"2724\" data-end=\"2763\"><span class=\"ez-toc-section\" id=\"5_%D8%AA%D9%82%D9%84%D9%8A%D9%84_%D8%AA%D9%86%D8%A7%D9%88%D9%84_%D8%A7%D9%84%D9%83%D8%A7%D9%81%D9%8A%D9%8A%D9%86_%D9%88%D8%A7%D9%84%D9%83%D8%AD%D9%88%D9%84\"><\/span>5. <strong data-start=\"2731\" data-end=\"2763\">\u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u062d\u0648\u0644<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2765\" data-end=\"2932\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0643\u0627\u0641\u064a\u064a\u0646 \u0648\u0627\u0644\u0643\u062d\u0648\u0644 \u0645\u0646 \u0627\u0644\u0645\u062d\u0641\u0632\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0645\u062a\u0643\u0631\u0631. \u0644\u0630\u0644\u0643\u060c \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u062a\u0642\u0644\u064a\u0644 \u062a\u0646\u0627\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<h3 data-section-id=\"1yemxsk\" data-start=\"2934\" data-end=\"2963\"><span class=\"ez-toc-section\" id=\"6_%D8%A7%D9%84%D8%AD%D9%81%D8%A7%D8%B8_%D8%B9%D9%84%D9%89_%D9%88%D8%B2%D9%86_%D8%B5%D8%AD%D9%8A\"><\/span>6. <strong data-start=\"2941\" data-end=\"2963\">\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2965\" data-end=\"3117\">\u0627\u0644\u0633\u0645\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062a\u0648\u0627\u0632\u0646 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/p>\n<h3 data-section-id=\"uln9ak\" data-start=\"3119\" data-end=\"3153\"><span class=\"ez-toc-section\" id=\"7_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%B9%D9%8A_%D9%88%D8%A7%D9%84%D8%AA%D8%AF%D9%84%D9%8A%D9%83\"><\/span>7. <strong data-start=\"3126\" data-end=\"3153\">\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u0627\u0644\u062a\u062f\u0644\u064a\u0643<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3155\" data-end=\"3261\">\u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0648\u062c\u0647\u0629 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u062a\u062f\u0644\u064a\u0643 \u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636.<\/p>\n<h3 data-section-id=\"1hnnfzz\" data-start=\"3263\" data-end=\"3305\"><span class=\"ez-toc-section\" id=\"8_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D8%B1%D8%AE%D8%A7%D8%A1_%D9%88%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%D8%B9%D9%85%D9%8A%D9%82\"><\/span>8. <strong data-start=\"3270\" data-end=\"3305\">\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3307\" data-end=\"3481\">\u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0646\u0641\u0633\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062b\u0631\u0627\u0646 \u0633\u0644\u0628\u064b\u0627 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0623\u0648 \u0627\u0644\u062a\u0623\u0645\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<p data-start=\"3483\" data-end=\"3507\"><strong data-start=\"3483\" data-end=\"3507\">\u0623\u0647\u0645\u064a\u0629 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628<\/strong><\/p>\n<p data-start=\"3509\" data-end=\"3761\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0645\u0633\u062a\u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0623\u0648 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u064a\u062c\u0628 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635 \u0641\u064a \u062c\u0631\u0627\u062d\u0629 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629. \u064a\u0645\u0643\u0646 \u0644\u0644\u0637\u0628\u064a\u0628 \u0623\u0646 \u064a\u0642\u0648\u0645 \u0628\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062a\u0634\u062e\u064a\u0635 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u064a\u0648\u062c\u0647\u0643 \u0625\u0644\u0649 \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u062d\u0627\u0644\u062a\u0643. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u062f \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0623\u0645\u0631 \u0639\u0644\u0627\u062c\u064b\u0627 \u0637\u0628\u064a\u064b\u0627 \u0623\u0648 \u062c\u0631\u0627\u062d\u0629.<\/p>\n<p data-start=\"3763\" data-end=\"3789\"><strong data-start=\"3763\" data-end=\"3789\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<\/strong><\/p>\n<ol data-start=\"3791\" data-end=\"4586\">\n<li data-start=\"3791\" data-end=\"3924\">\n<p data-start=\"3794\" data-end=\"3924\"><strong data-start=\"3794\" data-end=\"3816\">\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644\u061f<\/strong><br>\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"3926\" data-end=\"4043\">\n<p data-start=\"3929\" data-end=\"4043\"><strong data-start=\"3929\" data-end=\"3963\">\u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644\u061f<\/strong><br>\n\u064a\u0648\u0635\u0649 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0645\u0639 \u062a\u0643\u0631\u0627\u0631 10 \u0625\u0644\u0649 15 \u0645\u0631\u0629 \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629.<\/p>\n<\/li>\n<li data-start=\"4045\" data-end=\"4244\">\n<p data-start=\"4048\" data-end=\"4244\"><strong data-start=\"4048\" data-end=\"4099\">\u0647\u0644 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