{"id":5124,"date":"2025-12-10T23:47:52","date_gmt":"2025-12-10T21:47:52","guid":{"rendered":"https:\/\/araburology.com\/?p=5124"},"modified":"2025-12-10T23:47:52","modified_gmt":"2025-12-10T21:47:52","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"<div class=\"streaming-animation markdown prose dark:prose-invert w-full break-words light\"><p data-start=\"0\" data-end=\"329\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0647\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0647\u0627. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u062f \u062a\u0643\u0648\u0646 \u0645\u0641\u064a\u062f\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0645\u062b\u0644 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0644\u0627\u0625\u0631\u0627\u062f\u064a \u0623\u0648 \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0633\u0646\u0633\u062a\u0639\u0631\u0636 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u0648\u0631 \u0627\u0644\u062a\u0648\u0636\u064a\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/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 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Start)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-2\" >\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-2\" >\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<\/a><\/li><\/ul><\/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%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D8%B3%D8%A7%D9%82%D9%8A%D9%86_Leg_Raises\" >3. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (Leg Raises)<\/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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-3\" >\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-3\" >\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D9%86%D8%AD%D9%86%D8%A7%D8%A1%D8%A7%D8%AA_Squats\" >4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a (Squats)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-4\" >\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-4\" >\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#5_%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_Deep_Breathing\" >5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Deep Breathing)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-5\" >\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-5\" >\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#6_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%B6%D8%BA%D8%B7_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_Pelvic_Press\" >6. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0648\u0636 (Pelvic Press)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-6\" >\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-6\" >\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<\/a><\/li><\/ul><\/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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D9%84%D8%A3%D8%AF%D8%A7%D8%A1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9_%D8%A8%D8%B4%D9%83%D9%84_%D9%81%D8%B9%D8%A7%D9%84\" >\u0646\u0635\u0627\u0626\u062d \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644:<\/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%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/#%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\" >\u0623\u0633\u0626\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 (FAQs)<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"137yg5n\" data-start=\"331\" data-end=\"360\"><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_Kegel\"><\/span>1. <strong data-start=\"338\" data-end=\"360\">\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"361\" data-end=\"511\">\u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0647\u0648 \u0623\u062d\u062f \u0623\u0634\u0647\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636\u060c \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<h4 data-start=\"513\" data-end=\"537\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"538\" data-end=\"744\">\n<li data-start=\"538\" data-end=\"585\">\n<p data-start=\"541\" data-end=\"585\"><strong data-start=\"541\" data-end=\"564\">\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631<\/strong> \u0623\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"586\" data-end=\"650\">\n<p data-start=\"589\" data-end=\"650\"><strong data-start=\"589\" data-end=\"603\">\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong> \u062d\u0648\u0644 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0625\u064a\u0642\u0627\u0641 \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"651\" data-end=\"713\">\n<p data-start=\"654\" data-end=\"713\"><strong data-start=\"654\" data-end=\"672\">\u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0634\u062f<\/strong> \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"714\" data-end=\"744\">\n<p data-start=\"717\" data-end=\"744\"><strong data-start=\"717\" data-end=\"728\">\u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/strong> \u0644\u0645\u062f\u0629 10-15 \u0645\u0631\u0629.<\/p>\n<\/li>\n<\/ol>\n<h4 data-start=\"746\" data-end=\"764\"><span class=\"ez-toc-section\" id=\"%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9\"><\/span>\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"765\" data-end=\"858\">(\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0635\u0648\u0631\u0629\u060c \u064a\u062a\u0645 \u062a\u0635\u0648\u064a\u0631 \u0634\u062e\u0635 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0648 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0648\u0647\u0648 \u064a\u0642\u0648\u0645 \u0628\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a).<\/p>\n<hr data-start=\"860\" data-end=\"863\">\n<h3 data-section-id=\"jt4ias\" data-start=\"865\" data-end=\"915\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%88%D9%82%D9%81_%D9%88%D8%A7%D9%84%D8%A7%D9%86%D8%B7%D9%84%D8%A7%D9%82_Stop_and_Start\"><\/span>2. <strong data-start=\"872\" data-end=\"915\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0648\u0642\u0641 \u0648\u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642 (Stop and Start)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"916\" data-end=\"975\">\u064a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<h4 data-start=\"977\" data-end=\"1001\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-2\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"1002\" data-end=\"1119\">\n<li data-start=\"1002\" data-end=\"1057\">\n<p data-start=\"1005\" data-end=\"1057\">\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u062d\u0627\u0648\u0644 <strong data-start=\"1024\" data-end=\"1039\">\u0627\u0644\u062a\u0648\u0642\u0641 \u0641\u062c\u0623\u0629<\/strong> \u0644\u0645\u062f\u0629 \u062b\u0648\u0627\u0646\u064d \u0642\u0644\u064a\u0644\u0629.<\/p>\n<\/li>\n<li data-start=\"1058\" data-end=\"1090\">\n<p data-start=\"1061\" data-end=\"1090\">\u0628\u0639\u062f \u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d\u060c \u0627\u0633\u062a\u0623\u0646\u0641 \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"1091\" data-end=\"1119\">\n<p data-start=\"1094\" data-end=\"1119\">\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ol>\n<h4 data-start=\"1121\" data-end=\"1139\"><span class=\"ez-toc-section\" id=\"%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-2\"><\/span>\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1140\" data-end=\"1212\">(\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u062d \u0634\u062e\u0635 \u0641\u064a \u0627\u0644\u062d\u0645\u0627\u0645 \u064a\u062d\u0627\u0648\u0644 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0628\u0648\u0644 \u062b\u0645 \u0627\u0633\u062a\u0626\u0646\u0627\u0641\u0647 \u0628\u0634\u0643\u0644 \u0645\u062a\u0642\u0637\u0639).<\/p>\n<hr data-start=\"1214\" data-end=\"1217\">\n<h3 data-section-id=\"j6fts9\" data-start=\"1219\" data-end=\"1260\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D8%B3%D8%A7%D9%82%D9%8A%D9%86_Leg_Raises\"><\/span>3. <strong data-start=\"1226\" data-end=\"1260\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (Leg Raises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1261\" data-end=\"1307\">\u064a\u0639\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0628\u0637\u0646.<\/p>\n<h4 data-start=\"1309\" data-end=\"1333\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-3\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"1334\" data-end=\"1510\">\n<li data-start=\"1334\" data-end=\"1368\">\n<p data-start=\"1337\" data-end=\"1368\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0628\u0633\u0637 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"1369\" data-end=\"1421\">\n<p data-start=\"1372\" data-end=\"1421\">\u0642\u0645 <strong data-start=\"1375\" data-end=\"1393\">\u0628\u0631\u0641\u0639 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629<\/strong> \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"1422\" data-end=\"1478\">\n<p data-start=\"1425\" data-end=\"1478\"><strong data-start=\"1425\" data-end=\"1448\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0633\u0627\u0642 \u0645\u0631\u0641\u0648\u0639\u0629<\/strong> \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u062e\u0641\u0636\u0647\u0627 \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n<li data-start=\"1479\" data-end=\"1510\">\n<p data-start=\"1482\" data-end=\"1510\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649.<\/p>\n<\/li>\n<\/ol>\n<h4 data-start=\"1512\" data-end=\"1530\"><span class=\"ez-toc-section\" id=\"%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-3\"><\/span>\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1531\" data-end=\"1601\">(\u0635\u0648\u0631\u0629 \u0644\u0634\u062e\u0635 \u0645\u0633\u062a\u0644\u0642\u064d \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u064a\u0642\u0648\u0645 \u0628\u0631\u0641\u0639 \u0633\u0627\u0642\u0647 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0648\u0636).<\/p>\n<hr data-start=\"1603\" data-end=\"1606\">\n<h3 data-section-id=\"bih8ik\" data-start=\"1608\" data-end=\"1644\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D9%86%D8%AD%D9%86%D8%A7%D8%A1%D8%A7%D8%AA_Squats\"><\/span>4. <strong data-start=\"1615\" data-end=\"1644\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a (Squats)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1645\" data-end=\"1745\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621\u0627\u062a \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631.<\/p>\n<h4 data-start=\"1747\" data-end=\"1771\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-4\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"1772\" data-end=\"1920\">\n<li data-start=\"1772\" data-end=\"1813\">\n<p data-start=\"1775\" data-end=\"1813\">\u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0639 \u0641\u0635\u0644 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"1814\" data-end=\"1861\">\n<p data-start=\"1817\" data-end=\"1861\"><strong data-start=\"1817\" data-end=\"1834\">\u0627\u0646\u062d\u0646\u064a \u0628\u0631\u0643\u0628\u062a\u064a\u0643<\/strong> \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0633\u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a.<\/p>\n<\/li>\n<li data-start=\"1862\" data-end=\"1920\">\n<p data-start=\"1865\" data-end=\"1920\"><strong data-start=\"1865\" data-end=\"1881\">\u0627\u0628\u0642\u064e \u0645\u0646\u062e\u0641\u0636\u0627\u064b<\/strong> \u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0639\u064f\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0635\u0644\u064a\u0629.<\/p>\n<\/li>\n<\/ol>\n<h4 data-start=\"1922\" data-end=\"1940\"><span class=\"ez-toc-section\" id=\"%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-4\"><\/span>\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1941\" data-end=\"2020\">(\u0635\u0648\u0631\u0629 \u0644\u0634\u062e\u0635 \u064a\u0642\u0648\u0645 \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0643\u0648\u0627\u062a\u060c \u0645\u0639 \u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646).<\/p>\n<hr data-start=\"2022\" data-end=\"2025\">\n<h3 data-section-id=\"1d12jlk\" data-start=\"2027\" data-end=\"2074\"><span class=\"ez-toc-section\" id=\"5_%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_Deep_Breathing\"><\/span>5. <strong data-start=\"2034\" data-end=\"2074\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Deep Breathing)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2075\" data-end=\"2169\">\u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621\u060c \u0645\u0645\u0627 \u064a\u0641\u064a\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<h4 data-start=\"2171\" data-end=\"2195\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-5\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"2196\" data-end=\"2362\">\n<li data-start=\"2196\" data-end=\"2238\">\n<p data-start=\"2199\" data-end=\"2238\">\u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u0631\u064a\u062d\u0629 \u0623\u0648 \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/p>\n<\/li>\n<li data-start=\"2239\" data-end=\"2295\">\n<p data-start=\"2242\" data-end=\"2295\"><strong data-start=\"2242\" data-end=\"2255\">\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643\u060c \u062b\u0645 \u0627\u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"2296\" data-end=\"2362\">\n<p data-start=\"2299\" data-end=\"2362\"><strong data-start=\"2299\" data-end=\"2311\">\u0632\u0641\u0631 \u0628\u0628\u0637\u0621<\/strong> \u0645\u0646 \u0641\u0645\u0643 \u0648\u0623\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u0648\u0636.<\/p>\n<\/li>\n<\/ol>\n<h4 data-start=\"2364\" data-end=\"2382\"><span class=\"ez-toc-section\" id=\"%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-5\"><\/span>\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2383\" data-end=\"2457\">(\u0635\u0648\u0631\u0629 \u0644\u0634\u062e\u0635 \u062c\u0627\u0644\u0633 \u0645\u0639 \u0625\u063a\u0644\u0627\u0642 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0648\u064a\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636).<\/p>\n<hr data-start=\"2459\" data-end=\"2462\">\n<h3 data-section-id=\"5ic9eb\" data-start=\"2464\" data-end=\"2511\"><span class=\"ez-toc-section\" id=\"6_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%B6%D8%BA%D8%B7_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D8%AD%D9%88%D8%B6_Pelvic_Press\"><\/span>6. <strong data-start=\"2471\" data-end=\"2511\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0648\u0636 (Pelvic Press)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2512\" data-end=\"2560\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645.<\/p>\n<h4 data-start=\"2562\" data-end=\"2586\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A3%D8%AF%D8%A7%D8%A1_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86-6\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"2587\" data-end=\"2712\">\n<li data-start=\"2587\" data-end=\"2622\">\n<p data-start=\"2590\" data-end=\"2622\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2623\" data-end=\"2664\">\n<p data-start=\"2626\" data-end=\"2664\">\u0642\u0645 <strong data-start=\"2629\" data-end=\"2649\">\u0628\u0631\u0641\u0639 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636<\/strong> \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"2665\" data-end=\"2712\">\n<p data-start=\"2668\" data-end=\"2712\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0648\u0636\u0639 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u062d\u0648\u0636 \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n<\/ol>\n<h4 data-start=\"2714\" data-end=\"2732\"><span class=\"ez-toc-section\" id=\"%D8%B5%D9%88%D8%B1%D8%A9_%D8%AA%D9%88%D8%B6%D9%8A%D8%AD%D9%8A%D8%A9-6\"><\/span>\u0635\u0648\u0631\u0629 \u062a\u0648\u0636\u064a\u062d\u064a\u0629:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2733\" data-end=\"2819\">(\u0635\u0648\u0631\u0629 \u062a\u0638\u0647\u0631 \u0634\u062e\u0635\u0627\u064b \u0648\u0647\u0648 \u064a\u0631\u0641\u0639 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0648\u0636).<\/p>\n<hr data-start=\"2821\" data-end=\"2824\">\n<h3 data-section-id=\"1tpchzx\" data-start=\"2826\" data-end=\"2867\"><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D9%84%D8%A3%D8%AF%D8%A7%D8%A1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9_%D8%A8%D8%B4%D9%83%D9%84_%D9%81%D8%B9%D8%A7%D9%84\"><\/span>\u0646\u0635\u0627\u0626\u062d \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u0641\u0639\u0627\u0644:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"2868\" data-end=\"3082\">\n<li data-start=\"2868\" data-end=\"2935\">\n<p data-start=\"2870\" data-end=\"2935\"><strong data-start=\"2870\" data-end=\"2883\">\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631<\/strong> \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<\/li>\n<li data-start=\"2936\" data-end=\"3003\">\n<p data-start=\"2938\" data-end=\"3003\"><strong data-start=\"2938\" data-end=\"2949\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/strong> \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n<\/li>\n<li data-start=\"3004\" data-end=\"3082\">\n<p data-start=\"3006\" data-end=\"3082\">\u0641\u064a \u062d\u0627\u0644 \u062d\u062f\u0648\u062b \u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0627\u0646\u0632\u0639\u0627\u062c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u064a\u0641\u0636\u0644 <strong data-start=\"3055\" data-end=\"3065\">\u0627\u0644\u062a\u0648\u0642\u0641<\/strong> \u0648\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628.<\/p>\n<\/li>\n<\/ul>\n<hr data-start=\"3084\" data-end=\"3087\">\n<h3 data-section-id=\"1rtzsho\" data-start=\"3089\" data-end=\"3111\"><span class=\"ez-toc-section\" id=\"%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\"><\/span>\u0623\u0633\u0626\u0644\u0629 \u0634\u0627\u0626\u0639\u0629 (FAQs)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol data-start=\"3113\" data-end=\"3329\" data-is-last-node=\"\" 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