{"id":5143,"date":"2025-12-13T19:47:24","date_gmt":"2025-12-13T17:47:24","guid":{"rendered":"https:\/\/araburology.com\/?p=5143"},"modified":"2025-12-13T19:47:24","modified_gmt":"2025-12-13T17:47:24","slug":"%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","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%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\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\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\"><p data-start=\"0\" data-end=\"78\"><strong data-start=\"0\" data-end=\"78\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649: \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646\u0647\u0627<\/strong><\/p>\n<p data-start=\"80\" data-end=\"481\">\u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649 \u0647\u064a \u062a\u0643\u062a\u0644\u0627\u062a \u0635\u0644\u0628\u0629 \u062a\u062a\u0634\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0644\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0624\u0644\u0645\u0629 \u062c\u062f\u064b\u0627 \u0639\u0646\u062f \u062a\u062d\u0631\u0643\u0647\u0627 \u0645\u0646 \u0627\u0644\u0643\u0644\u0649 \u0639\u0628\u0631 \u0627\u0644\u062d\u0627\u0644\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0623\u0645\u0631 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a \u0623\u0648 \u0627\u0644\u062c\u0631\u0627\u062d\u0629 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0645\u0631\u0648\u0631 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649.<\/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-%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\/#1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D8%B3%D8%A7%D8%B9%D8%AF_%D8%B9%D9%84%D9%89_%D8%A7%D8%B3%D8%AA%D8%B1%D8%AE%D8%A7%D8%A1_%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D9%88%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85\" >1. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><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%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\/#11_%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\" >1.1 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a><\/li><li class='ez-toc-page-1 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-%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\/#12_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%AA%D9%85%D8%AF%D8%AF_%D8%A7%D9%84%D8%B8%D9%87%D8%B1\" >1.2 \u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0638\u0647\u0631<\/a><\/li><\/ul><\/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%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\/#2_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%B4%D9%8A_%D9%88%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D8%A9_%D8%A7%D9%84%D8%AE%D9%81%D9%8A%D9%81%D8%A9\" >2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/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%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\/#21_%D8%A7%D9%84%D9%85%D8%B4%D9%8A_%D8%A7%D9%84%D8%AE%D9%81%D9%8A%D9%81\" >2.1 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/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%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\/#22_%D8%B1%D9%83%D9%88%D8%A8_%D8%A7%D9%84%D8%AF%D8%B1%D8%A7%D8%AC%D8%A9_%D8%A7%D9%84%D8%AB%D8%A7%D8%A8%D8%AA%D8%A9\" >2.2 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\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-%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\/#3_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%B6%D8%BA%D8%B7_%D8%A7%D9%84%D8%AC%D8%B3%D9%85_%D8%A7%D9%84%D8%B3%D9%81%D9%84%D9%8A\" >3. \u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0641\u0644\u064a<\/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-%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\/#31_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%82%D8%B1%D9%81%D8%B5%D8%A7%D8%A1_Squats\" >3.1 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/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%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\/#32_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D9%86%D8%AF%D9%81%D8%A7%D8%B9_%D8%A7%D9%84%D8%A3%D9%85%D8%A7%D9%85%D9%8A_Lunges\" >3.2 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a (Lunges)<\/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%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\/#4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D8%B4%D9%8A%D8%B7_%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D9%8A_%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7\" >4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u064a (\u0627\u0644\u064a\u0648\u063a\u0627)<\/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-%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\/#41_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%88%D8%B6%D8%B9_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Pose\" >4.1 \u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0631 (Bridge Pose)<\/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-%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\/#42_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%88%D8%B6%D8%B9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_Childs_Pose\" >4.2 \u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 (Child\u2019s Pose)<\/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-%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\/#5_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D9%86%D8%B2%D9%88%D9%84_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A7%D8%AA\" >5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0627\u062a<\/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-%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\/#51_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%85%D8%AF%D8%AF_%D8%A7%D9%84%D8%AC%D8%A7%D9%86%D8%A8%D9%8A\" >5.1 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"48k1x1\" data-start=\"483\" data-end=\"539\"><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%AA%D8%B3%D8%A7%D8%B9%D8%AF_%D8%B9%D9%84%D9%89_%D8%A7%D8%B3%D8%AA%D8%B1%D8%AE%D8%A7%D8%A1_%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D9%88%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85\"><\/span>1. <strong data-start=\"490\" data-end=\"539\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"540\" data-end=\"700\">\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0646 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0635\u0627\u062d\u0628 \u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0643\u0644\u0649 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a.<\/p>\n<h4 data-start=\"702\" data-end=\"734\"><span class=\"ez-toc-section\" id=\"11_%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\"><\/span>1.1 <strong data-start=\"711\" data-end=\"734\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"735\" data-end=\"1008\">\n<li data-start=\"735\" data-end=\"777\">\n<p data-start=\"737\" data-end=\"777\"><strong data-start=\"737\" data-end=\"746\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d \u0648\u0623\u063a\u0645\u0636 \u0639\u064a\u0646\u064a\u0643.<\/p>\n<\/li>\n<li data-start=\"778\" data-end=\"907\">\n<p data-start=\"780\" data-end=\"907\"><strong data-start=\"780\" data-end=\"791\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621 \u0648\u0639\u0645\u0642 \u0645\u0646 \u0627\u0644\u0623\u0646\u0641 \u062d\u062a\u0649 \u062a\u0634\u0639\u0631 \u0628\u0623\u0646 \u0631\u0626\u062a\u064a\u0643 \u0642\u062f \u0627\u0645\u062a\u0644\u0623\u062a \u0628\u0627\u0644\u0647\u0648\u0627\u0621\u060c \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0627\u0644\u0641\u0645. \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"908\" data-end=\"1008\">\n<p data-start=\"910\" data-end=\"1008\"><strong data-start=\"910\" data-end=\"921\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0623\u0644\u0645 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1010\" data-end=\"1039\"><span class=\"ez-toc-section\" id=\"12_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%AA%D9%85%D8%AF%D8%AF_%D8%A7%D9%84%D8%B8%D9%87%D8%B1\"><\/span>1.2 <strong data-start=\"1019\" data-end=\"1039\">\u062a\u0645\u0631\u064a\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0638\u0647\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"1040\" data-end=\"1332\">\n<li data-start=\"1040\" data-end=\"1089\">\n<p data-start=\"1042\" data-end=\"1089\"><strong data-start=\"1042\" data-end=\"1051\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628 \u062c\u0633\u0645\u0643.<\/p>\n<\/li>\n<li data-start=\"1090\" data-end=\"1242\">\n<p data-start=\"1092\" data-end=\"1242\"><strong data-start=\"1092\" data-end=\"1103\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u0627\u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0628\u0637\u0621 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643\u060c \u062b\u0645 \u0642\u0645 \u0628\u062a\u0645\u062f\u064a\u062f \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645. \u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064a \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0623\u0635\u0644\u064a\u0629. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 5-7 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"1243\" data-end=\"1332\">\n<p data-start=\"1245\" data-end=\"1332\"><strong data-start=\"1245\" data-end=\"1256\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0643\u0644\u0649 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062d\u0635\u0648\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"86wjap\" data-start=\"1334\" data-end=\"1374\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%B4%D9%8A_%D9%88%D8%A7%D9%84%D8%B1%D9%8A%D8%A7%D8%B6%D8%A9_%D8%A7%D9%84%D8%AE%D9%81%D9%8A%D9%81%D8%A9\"><\/span>2. <strong data-start=\"1341\" data-end=\"1374\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1375\" data-end=\"1551\">\u0645\u0646 \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0645\u0631\u0648\u0631 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649\u060c \u062e\u0627\u0635\u0629\u064b \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645. \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641 \u0623\u0648 \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0642\u062f \u062a\u062d\u0641\u0632 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0627\u062a.<\/p>\n<h4 data-start=\"1553\" data-end=\"1578\"><span class=\"ez-toc-section\" id=\"21_%D8%A7%D9%84%D9%85%D8%B4%D9%8A_%D8%A7%D9%84%D8%AE%D9%81%D9%8A%D9%81\"><\/span>2.1 <strong data-start=\"1562\" data-end=\"1578\">\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u062e\u0641\u064a\u0641<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"1579\" data-end=\"1856\">\n<li data-start=\"1579\" data-end=\"1637\">\n<p data-start=\"1581\" data-end=\"1637\"><strong data-start=\"1581\" data-end=\"1590\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0642\u0645 \u0628\u0627\u0644\u0645\u0634\u064a \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<li data-start=\"1638\" data-end=\"1743\">\n<p data-start=\"1640\" data-end=\"1743\"><strong data-start=\"1640\" data-end=\"1651\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u0627\u062e\u062a\u0631 \u0645\u0643\u0627\u0646\u064b\u0627 \u0645\u0631\u064a\u062d\u064b\u0627 \u0645\u062b\u0644 \u0627\u0644\u0645\u0646\u062a\u0632\u0647\u0627\u062a \u0623\u0648 \u0627\u0644\u0634\u0648\u0627\u0631\u0639 \u0627\u0644\u0647\u0627\u062f\u0626\u0629. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0633\u062a\u0645\u062a\u0639 \u0628\u0627\u0644\u0645\u0634\u064a.<\/p>\n<\/li>\n<li data-start=\"1744\" data-end=\"1856\">\n<p data-start=\"1746\" data-end=\"1856\"><strong data-start=\"1746\" data-end=\"1757\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0639\u0628\u0631 \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0632\u0627\u0644\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1858\" data-end=\"1891\"><span class=\"ez-toc-section\" id=\"22_%D8%B1%D9%83%D9%88%D8%A8_%D8%A7%D9%84%D8%AF%D8%B1%D8%A7%D8%AC%D8%A9_%D8%A7%D9%84%D8%AB%D8%A7%D8%A8%D8%AA%D8%A9\"><\/span>2.2 <strong data-start=\"1867\" data-end=\"1891\">\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"1892\" data-end=\"2162\">\n<li data-start=\"1892\" data-end=\"1953\">\n<p data-start=\"1894\" data-end=\"1953\"><strong data-start=\"1894\" data-end=\"1903\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u062e\u062f\u0645 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644.<\/p>\n<\/li>\n<li data-start=\"1954\" data-end=\"2066\">\n<p data-start=\"1956\" data-end=\"2066\"><strong data-start=\"1956\" data-end=\"1967\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u0642\u0645 \u0628\u0642\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 15-20 \u062f\u0642\u064a\u0642\u0629. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062d\u0631\u0643\u0629 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u062a\u062f\u0644\u0629 \u0648\u0644\u0627 \u062a\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u062c\u0647\u0627\u062f.<\/p>\n<\/li>\n<li data-start=\"2067\" data-end=\"2162\">\n<p data-start=\"2069\" data-end=\"2162\"><strong data-start=\"2069\" data-end=\"2080\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u064a\u0639\u0632\u0632 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0625\u0644\u0649 \u0627\u0644\u062e\u0627\u0631\u062c.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"bqdnub\" data-start=\"2164\" data-end=\"2198\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%B6%D8%BA%D8%B7_%D8%A7%D9%84%D8%AC%D8%B3%D9%85_%D8%A7%D9%84%D8%B3%D9%81%D9%84%D9%8A\"><\/span>3. <strong data-start=\"2171\" data-end=\"2198\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0636\u063a\u0637 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u0641\u0644\u064a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2199\" data-end=\"2298\">\u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0641\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n<h4 data-start=\"2300\" data-end=\"2336\"><span class=\"ez-toc-section\" id=\"31_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%82%D8%B1%D9%81%D8%B5%D8%A7%D8%A1_Squats\"><\/span>3.1 <strong data-start=\"2309\" data-end=\"2336\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2337\" data-end=\"2583\">\n<li data-start=\"2337\" data-end=\"2385\">\n<p data-start=\"2339\" data-end=\"2385\"><strong data-start=\"2339\" data-end=\"2348\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0642\u0641 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2386\" data-end=\"2479\">\n<p data-start=\"2388\" data-end=\"2479\"><strong data-start=\"2388\" data-end=\"2399\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u0627\u0646\u062e\u0641\u0636 \u0628\u062c\u0633\u0645\u0643 \u0644\u0644\u0623\u0633\u0641\u0644 \u0643\u0645\u0627 \u0644\u0648 \u0623\u0646\u0643 \u062a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649.<\/p>\n<\/li>\n<li data-start=\"2480\" data-end=\"2583\">\n<p data-start=\"2482\" data-end=\"2583\"><strong data-start=\"2482\" data-end=\"2493\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0633\u0627\u0639\u062f \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\u062c\u0633\u0645 \u0627\u0644\u0633\u0641\u0644\u064a \u0648\u062a\u0639\u0632\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<\/li>\n<\/ul>\n<h4 data-start=\"2585\" data-end=\"2629\"><span class=\"ez-toc-section\" id=\"32_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D9%86%D8%AF%D9%81%D8%A7%D8%B9_%D8%A7%D9%84%D8%A3%D9%85%D8%A7%D9%85%D9%8A_Lunges\"><\/span>3.2 <strong data-start=\"2594\" data-end=\"2629\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a (Lunges)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"2630\" data-end=\"2881\">\n<li data-start=\"2630\" data-end=\"2686\">\n<p data-start=\"2632\" data-end=\"2686\"><strong data-start=\"2632\" data-end=\"2641\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0642\u0641 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/p>\n<\/li>\n<li data-start=\"2687\" data-end=\"2769\">\n<p data-start=\"2689\" data-end=\"2769\"><strong data-start=\"2689\" data-end=\"2700\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u062e\u0637\u0648\u0629 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0623\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"2770\" data-end=\"2881\">\n<p data-start=\"2772\" data-end=\"2881\"><strong data-start=\"2772\" data-end=\"2783\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0639\u0632\u0632 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u0649 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0645\u0631\u0648\u0631 \u0627\u0644\u062d\u0635\u0648\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"13vpyk0\" data-start=\"2883\" data-end=\"2924\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D8%B4%D9%8A%D8%B7_%D8%A7%D9%84%D8%B9%D8%B6%D9%84%D9%8A_%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7\"><\/span>4. <strong data-start=\"2890\" data-end=\"2924\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u064a (\u0627\u0644\u064a\u0648\u063a\u0627)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2925\" data-end=\"3021\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649.<\/p>\n<h4 data-start=\"3023\" data-end=\"3065\"><span class=\"ez-toc-section\" id=\"41_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%88%D8%B6%D8%B9_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Pose\"><\/span>4.1 <strong data-start=\"3032\" data-end=\"3065\">\u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0631 (Bridge Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3066\" data-end=\"3295\">\n<li data-start=\"3066\" data-end=\"3136\">\n<p data-start=\"3068\" data-end=\"3136\"><strong data-start=\"3068\" data-end=\"3077\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"3137\" data-end=\"3219\">\n<p data-start=\"3139\" data-end=\"3219\"><strong data-start=\"3139\" data-end=\"3150\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0648\u0636\u0639\u0643 \u0627\u0644\u0623\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"3220\" data-end=\"3295\">\n<p data-start=\"3222\" data-end=\"3295\"><strong data-start=\"3222\" data-end=\"3233\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0643\u0644\u0649 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"3297\" data-end=\"3340\"><span class=\"ez-toc-section\" id=\"42_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D9%88%D8%B6%D8%B9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_Childs_Pose\"><\/span>4.2 <strong data-start=\"3306\" data-end=\"3340\">\u062a\u0645\u0631\u064a\u0646 \u0648\u0636\u0639 \u0627\u0644\u0637\u0641\u0644 (Child\u2019s Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3341\" data-end=\"3565\">\n<li data-start=\"3341\" data-end=\"3415\">\n<p data-start=\"3343\" data-end=\"3415\"><strong data-start=\"3343\" data-end=\"3352\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0623\u062e\u0641\u0636 \u062c\u0628\u0647\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"3416\" data-end=\"3477\">\n<p data-start=\"3418\" data-end=\"3477\"><strong data-start=\"3418\" data-end=\"3429\">\u0627\u0644\u062a\u0646\u0641\u064a\u0630<\/strong>: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u064a.<\/p>\n<\/li>\n<li data-start=\"3478\" data-end=\"3565\">\n<p data-start=\"3480\" data-end=\"3565\"><strong data-start=\"3480\" data-end=\"3491\">\u0627\u0644\u0641\u0627\u0626\u062f\u0629<\/strong>: \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0643\u0644\u0649.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"172mdnx\" data-start=\"3567\" data-end=\"3616\"><span class=\"ez-toc-section\" id=\"5_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%D9%86%D8%B2%D9%88%D9%84_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A7%D8%AA\"><\/span>5. <strong data-start=\"3574\" data-end=\"3616\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0623\u062b\u0646\u0627\u0621 \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0627\u062a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3617\" data-end=\"3743\">\u0639\u0646\u062f \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0627\u062a\u060c \u0642\u062f \u064a\u0634\u0639\u0631 \u0627\u0644\u0634\u062e\u0635 \u0628\u0623\u0644\u0645 \u062d\u0627\u062f\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0623\u0648 \u0627\u0644\u062d\u0648\u0636. \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0647\u0630\u0627 \u0627\u0644\u0623\u0644\u0645.<\/p>\n<h4 data-start=\"3745\" data-end=\"3778\"><span class=\"ez-toc-section\" id=\"51_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%85%D8%AF%D8%AF_%D8%A7%D9%84%D8%AC%D8%A7%D9%86%D8%A8%D9%8A\"><\/span>5.1 <strong data-start=\"3754\" data-end=\"3778\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u062c\u0627\u0646\u0628\u064a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul data-start=\"3779\" data-end=\"3836\" data-is-last-node=\"\" data-is-only-node=\"\">\n<li data-start=\"3779\" data-end=\"3836\" data-is-last-node=\"\">\n<p data-start=\"3781\" data-end=\"3836\" data-is-last-node=\"\"><strong data-start=\"3781\" data-end=\"3790\">\u0627\u0644\u0648\u0635\u0641<\/strong>: \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u0643 \u0627\u0644\u0623\u064a\u0645\u0646 \u0623\u0648 \u0627\u0644\u0623\u064a\u0633\u0631 \u0645\u0639 \u062a\u0645\u062f\u064a\u062f \u062c<\/p>\n<\/li>\n<\/ul><\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0625\u0646\u0632\u0627\u0644 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649: \u0637\u0631\u0642 \u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646\u0647\u0627 \u062d\u0635\u0648\u0629 \u0627\u0644\u0643\u0644\u0649 \u0647\u064a \u062a\u0643\u062a\u0644\u0627\u062a \u0635\u0644\u0628\u0629 \u062a\u062a\u0634\u0643\u0644 \u0641\u064a \u0627\u0644\u0643\u0644\u0649 \u0646\u062a\u064a\u062c\u0629 \u0644\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0623\u0645\u0644\u0627\u062d \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0645\u0624\u0644\u0645\u0629 \u062c\u062f\u064b\u0627 \u0639\u0646\u062f \u062a\u062d\u0631\u0643\u0647\u0627 \u0645\u0646 \u0627\u0644\u0643\u0644\u0649 \u0639\u0628\u0631 \u0627\u0644\u062d\u0627\u0644\u0628 \u0625\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0628\u064a\u0646\u0645\u0627 \u0642\u062f \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0623\u0645\u0631 \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a \u0623\u0648 \u0627\u0644\u062c\u0631\u0627\u062d\u0629 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0647\u0646\u0627\u0643 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