{"id":5150,"date":"2025-12-14T09:46:59","date_gmt":"2025-12-14T07:46:59","guid":{"rendered":"https:\/\/araburology.com\/?p=5150"},"modified":"2025-12-14T09:46:59","modified_gmt":"2025-12-14T07:46:59","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629"},"content":{"rendered":"<div class=\"streaming-animation markdown prose dark:prose-invert w-full break-words light\"><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-1'><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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9_%D8%B7%D8%B1%D9%82_%D9%81%D8%B9%D8%A7%D9%84%D8%A9_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D8%B5%D8%AD%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D9%8A%D8%AC%D8%A8_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\" >\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/a><ul class='ez-toc-list-level-3' ><li class='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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84\" >1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#2_%D8%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\" >2. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/a><ul class='ez-toc-list-level-4' ><li class='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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D9%86%D9%81%D9%8A%D8%B0_%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\" >\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642:<\/a><\/li><\/ul><\/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-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#3_%D8%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_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\" >3. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/a><ul class='ez-toc-list-level-4' ><li class='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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D9%86%D9%81%D9%8A%D8%B0_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\" >\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636:<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D9%88%D8%B1%D9%83%D9%8A%D9%86_Hip_Raises\" >4. \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 (Hip Raises)<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D9%86%D9%81%D9%8A%D8%B0_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D9%88%D8%B1%D9%83%D9%8A%D9%86\" >\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646:<\/a><\/li><\/ul><\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#5_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D9%86%D9%82%D8%A8%D8%A7%D8%B6_%D9%88%D8%A7%D9%84%D8%A5%D8%B1%D8%AE%D8%A7%D8%A1_Squeeze_and_Relax\" >5. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0648\u0627\u0644\u0625\u0631\u062e\u0627\u0621 (Squeeze and Relax)<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86\" >\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D9%81%D8%B9%D8%A7%D9%84%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86\" >\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1 data-section-id=\"ovn9wz\" data-start=\"0\" data-end=\"59\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9_%D8%B7%D8%B1%D9%82_%D9%81%D8%B9%D8%A7%D9%84%D8%A9_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D8%B5%D8%AD%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p data-start=\"61\" data-end=\"409\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0647\u064a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u062c\u0647\u0627\u0632 \u0627\u0644\u0625\u062e\u0631\u0627\u062c \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644. \u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0645\u0634\u0643\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0644\u0627\u0625\u0631\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u0646\u062a\u064a\u062c\u0629 \u0644\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064a\u0646\u0629 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0648\u0638\u064a\u0641\u064a \u0644\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u062a\u0639\u0632\u0632 \u0645\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<p data-start=\"411\" data-end=\"560\">\u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong data-start=\"437\" data-end=\"468\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong>\u060c \u0648\u0623\u0647\u0645\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n<h2 data-section-id=\"15ocjwl\" data-start=\"562\" data-end=\"595\"><span class=\"ez-toc-section\" id=\"%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D9%8A%D8%AC%D8%A8_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\"><\/span>\u0644\u0645\u0627\u0630\u0627 \u064a\u062c\u0628 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"597\" data-end=\"743\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0647\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0646\u0642\u0628\u0627\u0636 \u0648\u062a\u0648\u0633\u0639 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0628\u0648\u0644. \u0639\u0646\u062f\u0645\u0627 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0636\u0639\u064a\u0641\u0629 \u0623\u0648 \u063a\u064a\u0631 \u0641\u0639\u0627\u0644\u0629\u060c \u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0634\u062e\u0635 \u0645\u0646 \u0645\u0634\u0643\u0644\u0627\u062a \u0645\u062b\u0644:<\/p>\n<ul data-start=\"745\" data-end=\"922\">\n<li data-start=\"745\" data-end=\"797\">\n<p data-start=\"747\" data-end=\"797\"><strong data-start=\"747\" data-end=\"763\">\u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a<\/strong>: \u0639\u062f\u0645 \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<li data-start=\"798\" data-end=\"868\">\n<p data-start=\"800\" data-end=\"868\"><strong data-start=\"800\" data-end=\"818\">\u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0645\u062a\u0643\u0631\u0631<\/strong>: \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644 \u062d\u062a\u0649 \u0628\u0639\u062f \u062a\u0641\u0631\u064a\u063a \u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<\/li>\n<li data-start=\"869\" data-end=\"922\">\n<p data-start=\"871\" data-end=\"922\"><strong data-start=\"871\" data-end=\"887\">\u0627\u062d\u062a\u0628\u0627\u0633 \u0627\u0644\u0628\u0648\u0644<\/strong>: \u0635\u0639\u0648\u0628\u0629 \u0641\u064a \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644.<\/p>\n<\/li>\n<\/ul>\n<p data-start=\"924\" data-end=\"1116\">\u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0641\u064a <strong data-start=\"955\" data-end=\"992\">\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<\/strong> \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u062d\u062a\u0645\u0627\u0644\u064a\u0629 \u062d\u062f\u0648\u062b \u0645\u0634\u0643\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0644\u0643 \u0627\u0644\u0628\u0648\u0644\u064a\u0629. \u0648\u0645\u0646 \u062e\u0644\u0627\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\u0641\u0639\u0651\u0627\u0644\u0629\u060c \u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a.<\/p>\n<h2 data-section-id=\"o6wi38\" data-start=\"1118\" data-end=\"1148\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A7%D8%AA_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 data-section-id=\"16go0p9\" data-start=\"1150\" data-end=\"1172\"><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\"><\/span>1. <strong data-start=\"1157\" data-end=\"1172\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1174\" data-end=\"1352\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0647\u064a \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0648\u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u0629 \u0639\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<h4 data-start=\"1354\" data-end=\"1385\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"1386\" data-end=\"1811\">\n<li data-start=\"1386\" data-end=\"1565\">\n<p data-start=\"1389\" data-end=\"1565\"><strong data-start=\"1389\" data-end=\"1406\">\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>: \u0644\u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u062a\u0647\u0627\u060c \u062d\u0627\u0648\u0644 \u0648\u0642\u0641 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0628\u0648\u0644. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u0641\u0639\u0644 \u0630\u0644\u0643 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0631\u0643\u0632 \u0639\u0644\u064a\u0647\u0627 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644.<\/p>\n<\/li>\n<li data-start=\"1566\" data-end=\"1651\">\n<p data-start=\"1569\" data-end=\"1651\"><strong data-start=\"1569\" data-end=\"1584\">\u0642\u0628\u0636 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/strong>: \u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0645\u0646\u0639 \u0627\u0644\u062a\u0628\u0648\u0644 \u0623\u0648 \u0645\u0646\u0639 \u062e\u0631\u0648\u062c \u0627\u0644\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"1652\" data-end=\"1736\">\n<p data-start=\"1655\" data-end=\"1736\"><strong data-start=\"1655\" data-end=\"1677\">\u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636<\/strong>: \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \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 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"1737\" data-end=\"1811\">\n<p data-start=\"1740\" data-end=\"1811\"><strong data-start=\"1740\" data-end=\"1751\">\u0627\u0644\u062a\u0643\u0631\u0627\u0631<\/strong>: \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629\u060c \u0648\u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 3 \u062c\u0644\u0633\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b.<\/p>\n<\/li>\n<\/ol>\n<h3 data-section-id=\"hg4m05\" data-start=\"1813\" data-end=\"1844\"><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%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\"><\/span>2. <strong data-start=\"1820\" data-end=\"1844\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1846\" data-end=\"2015\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u062a\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0633\u0627\u0644\u064a\u0628 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0642\u0648\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631. \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636.<\/p>\n<h4 data-start=\"2017\" data-end=\"2055\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D9%86%D9%81%D9%8A%D8%B0_%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\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"2056\" data-end=\"2253\">\n<li data-start=\"2056\" data-end=\"2087\">\n<p data-start=\"2059\" data-end=\"2087\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"2088\" data-end=\"2154\">\n<p data-start=\"2091\" data-end=\"2154\">\u062e\u0630 \u0646\u0641\u0633\u0627\u064b \u0639\u0645\u064a\u0642\u0627\u064b \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0646\u0641 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0645\u0644\u0621 \u0627\u0644\u0628\u0637\u0646 \u0628\u0627\u0644\u0647\u0648\u0627\u0621.<\/p>\n<\/li>\n<li data-start=\"2155\" data-end=\"2208\">\n<p data-start=\"2158\" data-end=\"2208\">\u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0644\u0632\u0641\u064a\u0631 \u0628\u0628\u0637\u0621 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0641\u0645.<\/p>\n<\/li>\n<li data-start=\"2209\" data-end=\"2253\">\n<p data-start=\"2212\" data-end=\"2253\">\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 5-10 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0627\u0644\u064a\u0648\u0645.<\/p>\n<\/li>\n<\/ol>\n<h3 data-section-id=\"wk6yh3\" data-start=\"2255\" data-end=\"2294\"><span class=\"ez-toc-section\" id=\"3_%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_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\"><\/span>3. <strong data-start=\"2262\" data-end=\"2294\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2296\" data-end=\"2480\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0634\u0627\u0628\u0647\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0648\u0644\u0643\u0646\u0647\u0627 \u062a\u0631\u0643\u0632 \u0628\u0634\u0643\u0644 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636.<\/p>\n<h4 data-start=\"2482\" data-end=\"2516\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D9%86%D9%81%D9%8A%D8%B0_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%82%D8%A7%D8%B9_%D8%A7%D9%84%D8%AD%D9%88%D8%B6\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0642\u0627\u0639 \u0627\u0644\u062d\u0648\u0636:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"2517\" data-end=\"2740\">\n<li data-start=\"2517\" data-end=\"2552\">\n<p data-start=\"2520\" data-end=\"2552\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2553\" data-end=\"2609\">\n<p data-start=\"2556\" data-end=\"2609\">\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644 \u0648\u0642\u0641 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"2610\" data-end=\"2669\">\n<p data-start=\"2613\" data-end=\"2669\">\u0627\u0645\u0633\u0643 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0644\u0645\u062f\u0629 10 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0650 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"2670\" data-end=\"2740\">\n<p data-start=\"2673\" data-end=\"2740\">\u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629\u060c \u0645\u0639 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062c\u0644\u0633\u0629 3 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b.<\/p>\n<\/li>\n<\/ol>\n<h3 data-section-id=\"m48rne\" data-start=\"2742\" data-end=\"2784\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D9%88%D8%B1%D9%83%D9%8A%D9%86_Hip_Raises\"><\/span>4. <strong data-start=\"2749\" data-end=\"2784\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 (Hip Raises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2786\" data-end=\"2890\">\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<h4 data-start=\"2892\" data-end=\"2928\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%AA%D9%86%D9%81%D9%8A%D8%B0_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D9%88%D8%B1%D9%83%D9%8A%D9%86\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"2929\" data-end=\"3148\">\n<li data-start=\"2929\" data-end=\"2964\">\n<p data-start=\"2932\" data-end=\"2964\">\u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"2965\" data-end=\"3005\">\n<p data-start=\"2968\" data-end=\"3005\">\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0645\u062a\u0633\u0639 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"3006\" data-end=\"3078\">\n<p data-start=\"3009\" data-end=\"3078\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 \u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0641\u0639.<\/p>\n<\/li>\n<li data-start=\"3079\" data-end=\"3124\">\n<p data-start=\"3082\" data-end=\"3124\">\u0627\u0645\u0633\u0643 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n<li data-start=\"3125\" data-end=\"3148\">\n<p data-start=\"3128\" data-end=\"3148\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ol>\n<h3 data-section-id=\"1afiyzl\" data-start=\"3150\" data-end=\"3204\"><span class=\"ez-toc-section\" id=\"5_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D9%86%D9%82%D8%A8%D8%A7%D8%B6_%D9%88%D8%A7%D9%84%D8%A5%D8%B1%D8%AE%D8%A7%D8%A1_Squeeze_and_Relax\"><\/span>5. <strong data-start=\"3157\" data-end=\"3204\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636 \u0648\u0627\u0644\u0625\u0631\u062e\u0627\u0621 (Squeeze and Relax)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3206\" data-end=\"3320\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0645\u062a\u0643\u0631\u0631 \u0644\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<h4 data-start=\"3322\" data-end=\"3349\"><span class=\"ez-toc-section\" id=\"%D9%83%D9%8A%D9%81%D9%8A%D8%A9_%D8%A7%D9%84%D9%82%D9%8A%D8%A7%D9%85_%D8%A8%D8%A7%D9%84%D8%AA%D9%85%D8%B1%D9%8A%D9%86\"><\/span>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol data-start=\"3350\" data-end=\"3471\">\n<li data-start=\"3350\" data-end=\"3370\">\n<p data-start=\"3353\" data-end=\"3370\">\u0627\u062c\u0644\u0633 \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"3371\" data-end=\"3432\">\n<p data-start=\"3374\" data-end=\"3432\">\u0642\u0645 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0650 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"3433\" data-end=\"3471\">\n<p data-start=\"3436\" data-end=\"3471\">\u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629.<\/p>\n<\/li>\n<\/ol>\n<h2 data-section-id=\"1xb4l9k\" data-start=\"3473\" data-end=\"3504\"><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D9%84%D8%AA%D8%AD%D8%B3%D9%8A%D9%86_%D9%81%D8%B9%D8%A7%D9%84%D9%8A%D8%A9_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86\"><\/span>\u0646\u0635\u0627\u0626\u062d \u0644\u062a\u062d\u0633\u064a\u0646 \u0641\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul data-start=\"3506\" data-end=\"3771\" data-is-last-node=\"\" data-is-only-node=\"\">\n<li data-start=\"3506\" data-end=\"3619\">\n<p data-start=\"3508\" data-end=\"3619\"><strong data-start=\"3508\" data-end=\"3523\">\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629<\/strong>: \u0644\u0643\u064a \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0645\u0644\u0627\u062d\u0638\u0629 \u0646\u062a\u0627\u0626\u062c \u0641\u0639\u0627\u0644\u0629\u060c \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 3-4 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627\u064b.<\/p>\n<\/li>\n<li data-start=\"3620\" data-end=\"3715\">\n<p data-start=\"3622\" data-end=\"3715\"><strong data-start=\"3622\" data-end=\"3638\">\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u062c\u064a\u062f<\/strong>: \u062a\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/p>\n<\/li>\n<li data-start=\"3716\" data-end=\"3771\" data-is-last-node=\"\">\n<p data-start=\"3718\" data-end=\"3771\" data-is-last-node=\"\"><strong data-start=\"3718\" data-end=\"3736\">\u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628<\/strong>: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/p>\n<\/li>\n<\/ul><\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u0637\u0631\u0642 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0647\u064a \u062c\u0632\u0621 \u0623\u0633\u0627\u0633\u064a \u0645\u0646 \u062c\u0647\u0627\u0632 \u0627\u0644\u0625\u062e\u0631\u0627\u062c \u0641\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0628\u0648\u0644. \u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u0645\u0634\u0643\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062a\u0628\u0648\u0644 \u0627\u0644\u0644\u0627\u0625\u0631\u0627\u062f\u064a \u0623\u0648 \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0628\u0648\u0644\u060c \u0646\u062a\u064a\u062c\u0629 \u0644\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u0644\u062d\u0633\u0646 \u0627\u0644\u062d\u0638\u060c \u064a\u0645\u0643\u0646 \u062a\u0642\u0648\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\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-5150","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\/5150","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=5150"}],"version-history":[{"count":1,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5150\/revisions"}],"predecessor-version":[{"id":9914,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5150\/revisions\/9914"}],"wp:attachment":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/media?parent=5150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/categories?post=5150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/tags?post=5150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}