{"id":5142,"date":"2025-12-13T17:48:23","date_gmt":"2025-12-13T15:48:23","guid":{"rendered":"https:\/\/araburology.com\/?p=5142"},"modified":"2025-12-13T17:48:23","modified_gmt":"2025-12-13T15:48:23","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649"},"content":{"rendered":"<div class=\"streaming-animation markdown prose dark:prose-invert w-full break-words light\"><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 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\u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649: \u0637\u0631\u064a\u0642\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0631<\/a><ul class='ez-toc-list-level-3' ><li class='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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#%D9%85%D8%A7_%D9%87%D9%8A_%D8%AD%D8%B5%D9%88%D8%A7%D8%AA_%D8%A7%D9%84%D9%83%D9%84%D9%89%D8%9F\" >\u0645\u0627 \u0647\u064a \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649\u061f<\/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%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#%D8%A3%D8%B3%D8%A8%D8%A7%D8%A8_%D8%AD%D8%B5%D9%88%D8%A7%D8%AA_%D8%A7%D9%84%D9%83%D9%84%D9%89\" >\u0623\u0633\u0628\u0627\u0628 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649<\/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%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D8%B3%D8%A7%D8%B9%D8%AF_%D9%81%D9%8A_%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D9%89\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649<\/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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#1_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%87%D9%88%D8%A7%D8%A6%D9%8A%D8%A9_Cardio_Exercise\" >1. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (Cardio Exercise)<\/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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#2_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%85%D8%AF%D8%AF_%D8%A3%D8%B3%D9%81%D9%84_%D8%A7%D9%84%D8%B8%D9%87%D8%B1_Lower_Back_Stretches\" >2. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 (Lower Back Stretches)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#3_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D8%AD%D9%81%D9%8A%D8%B2_%D8%A7%D9%84%D9%88%D8%B1%D9%83%D9%8A_Hip_Flexor_Stretches\" >3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0648\u0631\u0643\u064a (Hip Flexor Stretches)<\/a><\/li><li class='ez-toc-page-1 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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%A8%D8%B7%D9%86_Core_Strengthening_Exercises\" >4. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 (Core Strengthening Exercises)<\/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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#5_%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_Deep_Breathing_Exercises\" >5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Deep Breathing Exercises)<\/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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#%D8%A7%D9%84%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%A7%D9%84%D8%A3%D8%AE%D8%B1%D9%89_%D9%84%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D9%89\" >\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#%D9%85%D8%AA%D9%89_%D9%8A%D8%AC%D8%A8_%D8%B2%D9%8A%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A8%D8%9F\" >\u0645\u062a\u0649 \u064a\u062c\u0628 \u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><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-%d9%84%d8%a7%d9%86%d8%b2%d8%a7%d9%84-%d8%ad%d8%b5%d9%88%d8%a9-%d8%a7%d9%84%d9%83%d9%84%d9%89\/#%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><\/li><\/ul><\/nav><\/div>\n<h2 data-section-id=\"1yhwymz\" data-start=\"0\" data-end=\"69\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D9%89_%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%B7%D8%A8%D9%8A%D8%B9%D9%8A%D8%A9_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D9%88%D8%AA%D8%AD%D9%81%D9%8A%D8%B2_%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D8%B1\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649: \u0637\u0631\u064a\u0642\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062a\u0645\u0631\u064a\u0631<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"71\" data-end=\"447\">\u062a\u0639\u062f \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649 \u0645\u0646 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0632\u0639\u062c\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645. \u0639\u0646\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649\u060c \u0642\u062f \u064a\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u064a\u0636 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u062c\u0646\u0628\u060c \u0648\u0642\u062f \u064a\u0635\u0627\u062d\u0628 \u0630\u0644\u0643 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0623\u0648 \u062f\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0644\u062d\u0635\u0648\u0627\u062a\u060c \u0648\u0630\u0644\u0643 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0637\u0628\u064a\u060c \u062e\u0635\u0648\u0635\u064b\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062d\u0635\u0648\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u062f\u062e\u0644\u064b\u0627 \u062c\u0631\u0627\u062d\u064a\u064b\u0627.<\/p>\n<h3 data-section-id=\"p7e8g6\" data-start=\"449\" data-end=\"471\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%AD%D8%B5%D9%88%D8%A7%D8%AA_%D8%A7%D9%84%D9%83%D9%84%D9%89%D8%9F\"><\/span>\u0645\u0627 \u0647\u064a \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"473\" data-end=\"685\">\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649 \u0647\u064a \u0628\u0644\u0648\u0631\u0627\u062a \u0635\u0644\u0628\u0629 \u062a\u062a\u0643\u0648\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u0643\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0641\u064a \u0627\u0644\u0628\u0648\u0644. \u062a\u062a\u0646\u0648\u0639 \u0623\u062d\u062c\u0627\u0645 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0645\u0646 \u0635\u063a\u064a\u0631\u0629 \u062c\u062f\u064b\u0627 \u0625\u0644\u0649 \u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645\u060c \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0628\u0628 \u0623\u0644\u0645\u064b\u0627 \u062d\u0627\u062f\u064b\u0627 \u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u062d\u0631\u0643 \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0623\u0648 \u062a\u062a\u0639\u0644\u0642 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0628.<\/p>\n<h3 data-section-id=\"6b5r7l\" data-start=\"687\" data-end=\"708\"><span class=\"ez-toc-section\" id=\"%D8%A3%D8%B3%D8%A8%D8%A7%D8%A8_%D8%AD%D8%B5%D9%88%D8%A7%D8%AA_%D8%A7%D9%84%D9%83%D9%84%D9%89\"><\/span>\u0623\u0633\u0628\u0627\u0628 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"710\" data-end=\"747\">\u062a\u062a\u0639\u062f\u062f \u0623\u0633\u0628\u0627\u0628 \u062a\u0643\u0648\u0651\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649\u060c \u0648\u062a\u0634\u0645\u0644:<\/p>\n<ul data-start=\"748\" data-end=\"1039\">\n<li data-start=\"748\" data-end=\"824\">\n<p data-start=\"750\" data-end=\"824\"><strong data-start=\"750\" data-end=\"772\">\u0646\u0642\u0635 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u062c\u0633\u0645<\/strong>: \u0627\u0644\u062c\u0641\u0627\u0641 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0623\u0645\u0644\u0627\u062d.<\/p>\n<\/li>\n<li data-start=\"825\" data-end=\"894\">\n<p data-start=\"827\" data-end=\"894\"><strong data-start=\"827\" data-end=\"857\">\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0648\u0643\u0633\u0627\u0644\u0627\u062a<\/strong>: \u0645\u062b\u0644 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\u060c \u0627\u0644\u0633\u0628\u0627\u0646\u062e\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"895\" data-end=\"964\">\n<p data-start=\"897\" data-end=\"964\"><strong data-start=\"897\" data-end=\"916\">\u0627\u0644\u062a\u0627\u0631\u064a\u062e \u0627\u0644\u0639\u0627\u0626\u0644\u064a<\/strong>: \u0625\u0630\u0627 \u0643\u0627\u0646 \u0623\u062d\u062f \u0623\u0641\u0631\u0627\u062f \u0627\u0644\u0623\u0633\u0631\u0629 \u064a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649.<\/p>\n<\/li>\n<li data-start=\"965\" data-end=\"1036\">\n<p data-start=\"967\" data-end=\"1036\"><strong data-start=\"967\" data-end=\"989\">\u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u064a\u0636\u064a\u0629<\/strong>: \u0645\u062b\u0644 \u0641\u0631\u0637 \u0646\u0634\u0627\u0637 \u0627\u0644\u063a\u062f\u0629 \u0627\u0644\u062f\u0631\u0642\u064a\u0629 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0623\u064a\u0636.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"klexiu\" data-start=\"1040\" data-end=\"1076\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D8%B3%D8%A7%D8%B9%D8%AF_%D9%81%D9%8A_%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D9%89\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1078\" data-end=\"1281\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u064a\u0633\u062a \u0628\u062f\u064a\u0644\u0627\u064b \u0644\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u060c \u0625\u0644\u0627 \u0623\u0646 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0647\u064a\u0644 \u0645\u0631\u0648\u0631 \u0627\u0644\u062d\u0635\u0648\u0629 \u0639\u0628\u0631 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u062a\u062d\u0631\u0643\u0647\u0627. \u0625\u0644\u064a\u0643 \u0623\u0628\u0631\u0632 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0641\u064a\u062f \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0633\u064a\u0627\u0642:<\/p>\n<h4 data-start=\"1283\" data-end=\"1330\"><span class=\"ez-toc-section\" id=\"1_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%87%D9%88%D8%A7%D8%A6%D9%8A%D8%A9_Cardio_Exercise\"><\/span>1. <strong data-start=\"1291\" data-end=\"1330\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 (Cardio Exercise)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1331\" data-end=\"1527\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062d\u0641\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0648\u062a\u0633\u0647\u0645 \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629 \u0646\u062d\u0648 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062e\u0641\u064a\u0641\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<ul data-start=\"1529\" data-end=\"1641\">\n<li data-start=\"1529\" data-end=\"1641\">\n<p data-start=\"1531\" data-end=\"1543\"><strong data-start=\"1531\" data-end=\"1542\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f<\/strong>:<\/p>\n<ul data-start=\"1546\" data-end=\"1641\">\n<li data-start=\"1546\" data-end=\"1569\">\n<p data-start=\"1548\" data-end=\"1569\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<\/li>\n<li data-start=\"1572\" data-end=\"1591\">\n<p data-start=\"1574\" data-end=\"1591\">\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"1594\" data-end=\"1641\">\n<p data-start=\"1596\" data-end=\"1641\">\u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4 data-start=\"1643\" data-end=\"1700\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%85%D8%AF%D8%AF_%D8%A3%D8%B3%D9%81%D9%84_%D8%A7%D9%84%D8%B8%D9%87%D8%B1_Lower_Back_Stretches\"><\/span>2. <strong data-start=\"1651\" data-end=\"1700\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 (Lower Back Stretches)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1701\" data-end=\"1880\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062a\u064a \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0630\u064a \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a\u0647 \u062a\u062d\u0631\u0643 \u0627\u0644\u062d\u0635\u0648\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0643\u0644\u0649 \u0648\u0627\u0644\u062d\u0627\u0644\u0628. \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u0631\u064a\u0636 \u0623\u0646 \u064a\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0628\u0637\u0621 \u0648\u0628\u0637\u0631\u064a\u0642\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629.<\/p>\n<ul data-start=\"1882\" data-end=\"2067\">\n<li data-start=\"1882\" data-end=\"2067\">\n<p data-start=\"1884\" data-end=\"1901\"><strong data-start=\"1884\" data-end=\"1900\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/strong>:<\/p>\n<ul data-start=\"1904\" data-end=\"2067\">\n<li data-start=\"1904\" data-end=\"1942\">\n<p data-start=\"1906\" data-end=\"1942\">\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"1945\" data-end=\"2017\">\n<p data-start=\"1947\" data-end=\"2017\">\u0633\u062d\u0628 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u0645\u062d\u0627\u0648\u0644\u0629 \u0625\u0628\u0642\u0627\u0621 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u0637\u062d\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"2020\" data-end=\"2067\">\n<p data-start=\"2022\" data-end=\"2067\">\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 15-20 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u0645\u0631\u0629.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4 data-start=\"2069\" data-end=\"2125\"><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%D8%AD%D9%81%D9%8A%D8%B2_%D8%A7%D9%84%D9%88%D8%B1%D9%83%D9%8A_Hip_Flexor_Stretches\"><\/span>3. <strong data-start=\"2077\" data-end=\"2125\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0648\u0631\u0643\u064a (Hip Flexor Stretches)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2126\" data-end=\"2288\">\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0648\u062c\u0648\u062f \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0629.<\/p>\n<ul data-start=\"2290\" data-end=\"2469\">\n<li data-start=\"2290\" data-end=\"2469\">\n<p data-start=\"2292\" data-end=\"2309\"><strong data-start=\"2292\" data-end=\"2308\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/strong>:<\/p>\n<ul data-start=\"2312\" data-end=\"2469\">\n<li data-start=\"2312\" data-end=\"2333\">\n<p data-start=\"2314\" data-end=\"2333\">\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<\/p>\n<\/li>\n<li data-start=\"2336\" data-end=\"2402\">\n<p data-start=\"2338\" data-end=\"2402\">\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/p>\n<\/li>\n<li data-start=\"2405\" data-end=\"2443\">\n<p data-start=\"2407\" data-end=\"2443\">\u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0648\u0631\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0623\u062b\u0646\u0627\u0621 \u0633\u062d\u0628 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n<\/li>\n<li data-start=\"2446\" data-end=\"2469\">\n<p data-start=\"2448\" data-end=\"2469\">\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4 data-start=\"2471\" data-end=\"2538\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D8%A8%D8%B7%D9%86_Core_Strengthening_Exercises\"><\/span>4. <strong data-start=\"2479\" data-end=\"2538\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 (Core Strengthening Exercises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2539\" data-end=\"2694\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0645 \u0644\u0644\u062c\u0633\u0645 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0629.<\/p>\n<ul data-start=\"2696\" data-end=\"2894\">\n<li data-start=\"2696\" data-end=\"2894\">\n<p data-start=\"2698\" data-end=\"2715\"><strong data-start=\"2698\" data-end=\"2714\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/strong>:<\/p>\n<ul data-start=\"2718\" data-end=\"2894\">\n<li data-start=\"2718\" data-end=\"2756\">\n<p data-start=\"2720\" data-end=\"2756\">\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2759\" data-end=\"2832\">\n<p data-start=\"2761\" data-end=\"2832\">\u0631\u0641\u0639 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0646\u062d\u0648 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0633\u062a\u0631\u062e\u064a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2835\" data-end=\"2894\">\n<p data-start=\"2837\" data-end=\"2894\">\u062a\u0643\u0631\u0627\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10-15 \u0645\u0631\u0629\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4 data-start=\"2896\" data-end=\"2955\"><span class=\"ez-toc-section\" id=\"5_%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_Deep_Breathing_Exercises\"><\/span>5. <strong data-start=\"2904\" data-end=\"2955\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 (Deep Breathing Exercises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2956\" data-end=\"3049\">\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0627\u0646 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0641\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629.<\/p>\n<ul data-start=\"3051\" data-end=\"3181\">\n<li data-start=\"3051\" data-end=\"3181\">\n<p data-start=\"3053\" data-end=\"3070\"><strong data-start=\"3053\" data-end=\"3069\">\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0623\u062f\u0627\u0621<\/strong>:<\/p>\n<ul data-start=\"3073\" data-end=\"3181\">\n<li data-start=\"3073\" data-end=\"3094\">\n<p data-start=\"3075\" data-end=\"3094\">\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"3097\" data-end=\"3146\">\n<p data-start=\"3099\" data-end=\"3146\">\u0623\u062e\u0630 \u0646\u0641\u0633 \u0639\u0645\u064a\u0642 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641\u060c \u062b\u0645 \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0639\u0628\u0631 \u0627\u0644\u0641\u0645.<\/p>\n<\/li>\n<li data-start=\"3149\" data-end=\"3181\">\n<p data-start=\"3151\" data-end=\"3181\">\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"29b972\" data-start=\"3183\" data-end=\"3219\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%A7%D9%84%D8%A3%D8%AE%D8%B1%D9%89_%D9%84%D8%A5%D9%86%D8%B2%D8%A7%D9%84_%D8%AD%D8%B5%D9%88%D8%A9_%D8%A7%D9%84%D9%83%D9%84%D9%89\"><\/span>\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0623\u062e\u0631\u0649 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3221\" data-end=\"3337\">\u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0623\u062e\u0631\u0649 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0631 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0628\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649:<\/p>\n<ul data-start=\"3339\" data-end=\"3706\">\n<li data-start=\"3339\" data-end=\"3477\">\n<p data-start=\"3341\" data-end=\"3477\"><strong data-start=\"3341\" data-end=\"3369\">\u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621<\/strong>: \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u064a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0641\u0631\u0635 \u062a\u0643\u0648\u0646 \u062d\u0635\u0648\u0627\u062a \u062c\u062f\u064a\u062f\u0629 \u0648\u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0631.<\/p>\n<\/li>\n<li data-start=\"3481\" data-end=\"3595\">\n<p data-start=\"3483\" data-end=\"3595\"><strong data-start=\"3483\" data-end=\"3511\">\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0643\u0645\u0627\u062f\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629<\/strong>: \u0648\u0636\u0639 \u0643\u0645\u0627\u062f\u0629 \u062f\u0627\u0641\u0626\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0635\u0627\u0628\u0629 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629.<\/p>\n<\/li>\n<li data-start=\"3599\" data-end=\"3706\">\n<p data-start=\"3601\" data-end=\"3706\"><strong data-start=\"3601\" data-end=\"3665\">\u062a\u062c\u0646\u0628 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0648\u0627\u0644\u0623\u0648\u0643\u0633\u0627\u0644\u0627\u062a<\/strong>: \u0645\u062b\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0645\u0644\u062d\u0629\u060c \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0648\u0627\u0644\u0645\u0643\u0633\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"ifyodk\" data-start=\"3708\" data-end=\"3733\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%AA%D9%89_%D9%8A%D8%AC%D8%A8_%D8%B2%D9%8A%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D8%B7%D8%A8%D9%8A%D8%A8%D8%9F\"><\/span>\u0645\u062a\u0649 \u064a\u062c\u0628 \u0632\u064a\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3735\" data-end=\"3885\">\u0639\u0644\u0649 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\u0644\u0627 \u064a\u0637\u0627\u0642.<\/p>\n<\/li>\n<li data-start=\"3921\" data-end=\"3952\">\n<p data-start=\"3923\" data-end=\"3952\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062f\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"3953\" data-end=\"3985\">\n<p data-start=\"3955\" data-end=\"3985\">\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0648\u0627\u062c\u0647 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"3986\" data-end=\"4048\">\n<p data-start=\"3988\" data-end=\"4048\">\u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062d\u0635\u0648\u0629 \u0644\u0627 \u062a\u062a\u062d\u0631\u0643 \u0623\u0648 \u062a\u062a\u0633\u0628\u0628 \u0641\u064a \u0627\u0646\u0633\u062f\u0627\u062f \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1xueblo\" data-start=\"4050\" data-end=\"4076\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\"><\/span>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol data-start=\"4078\" data-end=\"4414\" data-is-last-node=\"\" data-is-only-node=\"\">\n<li data-start=\"4078\" data-end=\"4276\">\n<p data-start=\"4081\" data-end=\"4276\"><strong data-start=\"4081\" data-end=\"4144\">\u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0628\u062f\u064a\u0644 \u0644\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a \u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649\u061f<\/strong><br>\n\u0644\u0627\u060c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 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\u0627\u0644\u0645\u0632\u0639\u062c\u0629 \u0627\u0644\u062a\u064a \u064a\u0639\u0627\u0646\u064a \u0645\u0646\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645. \u0639\u0646\u062f \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649\u060c \u0642\u062f \u064a\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u064a\u0636 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u062c\u0646\u0628\u060c \u0648\u0642\u062f \u064a\u0635\u0627\u062d\u0628 \u0630\u0644\u0643 \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u0623\u0648 \u062f\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 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