{"id":5128,"date":"2025-12-12T13:47:12","date_gmt":"2025-12-12T11:47:12","guid":{"rendered":"https:\/\/araburology.com\/?p=5128"},"modified":"2025-12-12T13:47:12","modified_gmt":"2025-12-12T11:47:12","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%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%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \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=\"58\"><strong data-start=\"0\" data-end=\"58\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0623\u0633\u0644\u0648\u0628 \u0637\u0628\u064a\u0639\u064a \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0628\u0648\u0644\u064a\u0629<\/strong><\/p>\n<p data-start=\"60\" data-end=\"480\">\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u062d\u064a\u062b \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0641\u064a \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0628\u0648\u0644 \u0642\u0628\u0644 \u0623\u0646 \u064a\u062a\u0645 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646\u0647. \u0644\u0643\u0646\u060c \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0642\u062f \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0641\u0627\u062c\u0626 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u062a\u0628\u0648\u0644. \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u0648\u0644 \u0627\u0644\u0641\u0639\u0651\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641\u0647\u0627 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064a\u0646\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0626\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 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%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%85%D8%A7_%D9%87%D9%8A_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\" >\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/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%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D8%A3%D9%86%D9%88%D8%A7%D8%B9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%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-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#2_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D8%A7%D9%84%D8%AA%D8%A8%D9%88%D9%84\" >2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644<\/a><\/li><li class='ez-toc-page-1 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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#3_%D8%AA%D9%85%D8%A7%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_Diaphragmatic_Breathing\" >3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Diaphragmatic Breathing)<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A8%D9%8A%D9%84%D8%A7%D8%AA%D8%B3_Pilates\" >4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 (Pilates)<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D9%85%D9%87%D9%85%D8%A9_%D8%B9%D9%86%D8%AF_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u0646\u0635\u0627\u0626\u062d \u0645\u0647\u0645\u0629 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/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%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%85%D8%A7_%D9%87%D9%8A_%D9%81%D9%88%D8%A7%D8%A6%D8%AF_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\" >\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%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><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"1f5zxid\" data-start=\"482\" data-end=\"517\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\"><\/span><strong data-start=\"486\" data-end=\"517\">\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"519\" data-end=\"750\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \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\u062a\u064a \u062a\u062d\u064a\u0637 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629\u060c \u0645\u062b\u0644 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636. \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\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0628\u0648\u0644 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0648\u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u062d\u062f\u0648\u062b \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a.<\/p>\n<h3 data-section-id=\"115crvq\" data-start=\"752\" data-end=\"786\"><span class=\"ez-toc-section\" id=\"%D8%A3%D9%86%D9%88%D8%A7%D8%B9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span><strong data-start=\"756\" data-end=\"786\">\u0623\u0646\u0648\u0627\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 data-start=\"788\" data-end=\"829\"><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=\"796\" data-end=\"829\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel Exercises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"831\" data-end=\"987\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u0647\u0631\u0629 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u064a\u064f\u0645\u0643\u0646\u0643\u0650 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0623\u064a \u0645\u0643\u0627\u0646\u060c \u0648\u062a\u0633\u062a\u0647\u062f\u0641 \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 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n<p data-start=\"989\" data-end=\"1016\"><strong data-start=\"989\" data-end=\"1016\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644:<\/strong><\/p>\n<ol data-start=\"1017\" data-end=\"1233\">\n<li data-start=\"1017\" data-end=\"1088\">\n<p data-start=\"1020\" data-end=\"1088\">\u062d\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u0625\u064a\u0642\u0627\u0641 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644\u060c \u0647\u0630\u0647 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636.<\/p>\n<\/li>\n<li data-start=\"1089\" data-end=\"1124\">\n<p data-start=\"1092\" data-end=\"1124\">\u0642\u0645 \u0628\u0634\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064a.<\/p>\n<\/li>\n<li data-start=\"1125\" data-end=\"1148\">\n<p data-start=\"1128\" data-end=\"1148\">\u0627\u0633\u062a\u0631\u062e\u0650 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"1149\" data-end=\"1196\">\n<p data-start=\"1152\" data-end=\"1196\">\u0643\u0631\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=\"1197\" data-end=\"1233\">\n<p data-start=\"1200\" data-end=\"1233\">\u064a\u0645\u0643\u0646 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"1235\" data-end=\"1257\"><strong data-start=\"1235\" data-end=\"1257\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644:<\/strong><\/p>\n<ul data-start=\"1258\" data-end=\"1376\">\n<li data-start=\"1258\" data-end=\"1301\">\n<p data-start=\"1260\" data-end=\"1301\">\u062a\u0633\u0627\u0639\u062f \u0639\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.<\/p>\n<\/li>\n<li data-start=\"1302\" data-end=\"1338\">\n<p data-start=\"1304\" data-end=\"1338\">\u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a.<\/p>\n<\/li>\n<li data-start=\"1339\" data-end=\"1376\">\n<p data-start=\"1341\" data-end=\"1376\">\u062a\u062d\u0633\u0646 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1378\" data-end=\"1413\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D8%AD%D9%83%D9%85_%D9%81%D9%8A_%D8%A7%D9%84%D8%AA%D8%A8%D9%88%D9%84\"><\/span>2. <strong data-start=\"1386\" data-end=\"1413\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1415\" data-end=\"1573\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062d\u0627\u062c\u0629 \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629 \u0644\u0644\u062a\u0628\u0648\u0644. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062a\u0636\u0645\u0646 \u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u062a\u0628\u0648\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u064a\u0647\u0627.<\/p>\n<p data-start=\"1575\" data-end=\"1614\"><strong data-start=\"1575\" data-end=\"1614\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644:<\/strong><\/p>\n<ol data-start=\"1615\" data-end=\"1832\">\n<li data-start=\"1615\" data-end=\"1680\">\n<p data-start=\"1618\" data-end=\"1680\">\u0639\u0646\u062f\u0645\u0627 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u062a\u0628\u0648\u0644\u060c \u062d\u0627\u0648\u0644 \u062a\u0623\u062c\u064a\u0644 \u0627\u0644\u062a\u0628\u0648\u0644 \u0644\u0623\u0637\u0648\u0644 \u0641\u062a\u0631\u0629 \u0645\u0645\u0643\u0646\u0629.<\/p>\n<\/li>\n<li data-start=\"1681\" data-end=\"1731\">\n<p data-start=\"1684\" data-end=\"1731\">\u0627\u0628\u062f\u0623 \u0628\u062a\u0623\u062c\u064a\u0644 \u0627\u0644\u062a\u0628\u0648\u0644 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n<\/li>\n<li data-start=\"1732\" data-end=\"1783\">\n<p data-start=\"1735\" data-end=\"1783\">\u062d\u0627\u0648\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0642\u062a \u0628\u064a\u0646 \u0643\u0644 \u0639\u0645\u0644\u064a\u0629 \u062a\u0628\u0648\u0651\u0644 \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a.<\/p>\n<\/li>\n<li data-start=\"1784\" data-end=\"1832\">\n<p data-start=\"1787\" data-end=\"1832\">\u0645\u0639 \u0627\u0644\u0648\u0642\u062a\u060c \u0633\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u0623\u062e\u064a\u0631 \u0627\u0644\u062a\u0628\u0648\u0644 \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644.<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"1834\" data-end=\"1868\"><strong data-start=\"1834\" data-end=\"1868\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644:<\/strong><\/p>\n<ul data-start=\"1869\" data-end=\"1972\">\n<li data-start=\"1869\" data-end=\"1910\">\n<p data-start=\"1871\" data-end=\"1910\">\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"1911\" data-end=\"1943\">\n<p data-start=\"1913\" data-end=\"1943\">\u062a\u0642\u0644\u064a\u0644 \u0639\u062f\u062f \u0645\u0631\u0627\u062a \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0645\u0641\u0627\u062c\u0626.<\/p>\n<\/li>\n<li data-start=\"1944\" data-end=\"1972\">\n<p data-start=\"1946\" data-end=\"1972\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1974\" data-end=\"2032\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%A7%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_Diaphragmatic_Breathing\"><\/span>3. <strong data-start=\"1982\" data-end=\"2032\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Diaphragmatic Breathing)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2034\" data-end=\"2151\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u064a\u0629 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0648\u0643\u0630\u0644\u0643 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u062d\u0648\u0636.<\/p>\n<p data-start=\"2153\" data-end=\"2189\"><strong data-start=\"2153\" data-end=\"2189\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642:<\/strong><\/p>\n<ol data-start=\"2190\" data-end=\"2424\">\n<li data-start=\"2190\" data-end=\"2222\">\n<p data-start=\"2193\" data-end=\"2222\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"2223\" data-end=\"2281\">\n<p data-start=\"2226\" data-end=\"2281\">\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u0646\u0634\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0628\u0637\u0621 \u0648\u0639\u0645\u064a\u0642.<\/p>\n<\/li>\n<li data-start=\"2282\" data-end=\"2328\">\n<p data-start=\"2285\" data-end=\"2328\">\u062e\u0644\u0627\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u062d\u0627\u0648\u0644 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636.<\/p>\n<\/li>\n<li data-start=\"2329\" data-end=\"2393\">\n<p data-start=\"2332\" data-end=\"2393\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0645\u0639 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0650.<\/p>\n<\/li>\n<li data-start=\"2394\" data-end=\"2424\">\n<p data-start=\"2397\" data-end=\"2424\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"2426\" data-end=\"2457\"><strong data-start=\"2426\" data-end=\"2457\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642:<\/strong><\/p>\n<ul data-start=\"2458\" data-end=\"2552\">\n<li data-start=\"2458\" data-end=\"2491\">\n<p data-start=\"2460\" data-end=\"2491\">\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.<\/p>\n<\/li>\n<li data-start=\"2492\" data-end=\"2527\">\n<p data-start=\"2494\" data-end=\"2527\">\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621.<\/p>\n<\/li>\n<li data-start=\"2528\" data-end=\"2552\">\n<p data-start=\"2530\" data-end=\"2552\">\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2554\" data-end=\"2591\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A8%D9%8A%D9%84%D8%A7%D8%AA%D8%B3_Pilates\"><\/span>4. <strong data-start=\"2562\" data-end=\"2591\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 (Pilates)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2593\" data-end=\"2750\">\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<p data-start=\"2752\" data-end=\"2783\"><strong data-start=\"2752\" data-end=\"2783\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633:<\/strong><\/p>\n<ol data-start=\"2784\" data-end=\"2993\">\n<li data-start=\"2784\" data-end=\"2814\">\n<p data-start=\"2787\" data-end=\"2814\">\u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064b\u0627 \u0645\u0631\u064a\u062d\u064b\u0627 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/p>\n<\/li>\n<li data-start=\"2815\" data-end=\"2847\">\n<p data-start=\"2818\" data-end=\"2847\">\u0642\u0645 \u0628\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/p>\n<\/li>\n<li data-start=\"2848\" data-end=\"2890\">\n<p data-start=\"2851\" data-end=\"2890\">\u0634\u062f\u0651 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0645\u0639 \u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621.<\/p>\n<\/li>\n<li data-start=\"2891\" data-end=\"2951\">\n<p data-start=\"2894\" data-end=\"2951\">\u0642\u0645 \u0628\u062d\u0631\u0643\u0627\u062a \u062f\u0627\u0626\u0631\u064a\u0629 \u0628\u0637\u064a\u0626\u0629 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/p>\n<\/li>\n<li data-start=\"2952\" data-end=\"2993\">\n<p data-start=\"2955\" data-end=\"2993\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<\/ol>\n<p data-start=\"2995\" data-end=\"3021\"><strong data-start=\"2995\" data-end=\"3021\">\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633:<\/strong><\/p>\n<ul data-start=\"3022\" data-end=\"3126\">\n<li data-start=\"3022\" data-end=\"3051\">\n<p data-start=\"3024\" data-end=\"3051\">\u062a\u0642\u0648\u064a\u0629 \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=\"3052\" data-end=\"3089\">\n<p data-start=\"3054\" data-end=\"3089\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0628\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/p>\n<\/li>\n<li data-start=\"3090\" data-end=\"3126\">\n<p data-start=\"3092\" data-end=\"3126\">\u062a\u0639\u0632\u064a\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<\/li>\n<\/ul>\n<h3 data-section-id=\"147prp4\" data-start=\"3128\" data-end=\"3178\"><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D9%85%D9%87%D9%85%D8%A9_%D8%B9%D9%86%D8%AF_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span><strong data-start=\"3132\" data-end=\"3178\">\u0646\u0635\u0627\u0626\u062d \u0645\u0647\u0645\u0629 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"3180\" data-end=\"3652\">\n<li data-start=\"3180\" data-end=\"3311\">\n<p data-start=\"3182\" data-end=\"3311\"><strong data-start=\"3182\" data-end=\"3206\">\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0647\u0648 \u0627\u0644\u0645\u0641\u062a\u0627\u062d:<\/strong> \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u062c\u0632\u0621\u064b\u0627 \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u064a\u0648\u0635\u0649 \u0628\u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<li data-start=\"3312\" data-end=\"3428\">\n<p data-start=\"3314\" data-end=\"3428\"><strong data-start=\"3314\" data-end=\"3338\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0629:<\/strong> \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d\u060c \u062d\u064a\u062b \u0623\u0646 \u0623\u064a \u062e\u0637\u0623 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u064a\u0630 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"3429\" data-end=\"3543\">\n<p data-start=\"3431\" data-end=\"3543\"><strong data-start=\"3431\" data-end=\"3451\">\u0627\u0644\u062a\u062f\u0631\u062c \u0641\u064a \u0627\u0644\u062c\u0647\u062f:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0627\u0628\u062f\u0623 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u062b\u0645 \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<\/li>\n<li data-start=\"3544\" data-end=\"3652\">\n<p data-start=\"3546\" data-end=\"3652\"><strong data-start=\"3546\" data-end=\"3571\">\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628:<\/strong> \u062a\u062d\u062a\u0627\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0625\u0644\u0649 \u0648\u0642\u062a \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0645\u0644\u0645\u0648\u0633\u0629\u060c \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0635\u0628\u0648\u0631\u064b\u0627.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"82jtcy\" data-start=\"3654\" data-end=\"3695\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D9%81%D9%88%D8%A7%D8%A6%D8%AF_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\"><\/span><strong data-start=\"3658\" data-end=\"3695\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"3697\" data-end=\"4120\">\n<li data-start=\"3697\" data-end=\"3808\">\n<p data-start=\"3699\" data-end=\"3808\"><strong data-start=\"3699\" data-end=\"3722\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a:<\/strong> \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\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\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635 \u062d\u062f\u0648\u062b \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a.<\/p>\n<\/li>\n<li data-start=\"3809\" data-end=\"3903\">\n<p data-start=\"3811\" data-end=\"3903\"><strong data-start=\"3811\" data-end=\"3840\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644:<\/strong> \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"3904\" data-end=\"4012\">\n<p data-start=\"3906\" data-end=\"4012\"><strong data-start=\"3906\" data-end=\"3937\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649:<\/strong> \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062c\u0646\u0628 \u062d\u062f\u0648\u062b \u0645\u0634\u0627\u0643\u0644 \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0628\u0648\u0644\u064a \u0623\u0648 \u0627\u0644\u0647\u0636\u0645\u064a.<\/p>\n<\/li>\n<li data-start=\"4013\" data-end=\"4120\">\n<p data-start=\"4015\" data-end=\"4120\"><strong data-start=\"4015\" data-end=\"4037\">\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u064a\u0627\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0625\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"17m9yd8\" data-start=\"4122\" data-end=\"4152\"><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><strong data-start=\"4126\" data-end=\"4152\">\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"4154\" data-end=\"4245\" data-is-last-node=\"\" data-is-only-node=\"\"><strong data-start=\"4154\" data-end=\"4212\">1. \u0647\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a\u061f<\/strong><br>\n\u0646\u0639\u0645\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0648\u063a\u064a\u0631\u0647\u0627 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a<\/p><\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0623\u0633\u0644\u0648\u0628 \u0637\u0628\u064a\u0639\u064a \u0644\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u0646 \u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u062d\u064a\u062b \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0641\u064a \u062a\u062e\u0632\u064a\u0646 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\u062a\u0645\u0627\u0631\u064a\u0646&#8230;<\/p>","protected":false},"author":11,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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}},"categories":[19],"tags":[],"class_list":["post-5128","post","type-post","status-publish","format-standard","hentry","category-19"],"acf":[],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5128","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=5128"}],"version-history":[{"count":1,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5128\/revisions"}],"predecessor-version":[{"id":9892,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5128\/revisions\/9892"}],"wp:attachment":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/media?parent=5128"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/categories?post=5128"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/tags?post=5128"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}