{"id":5151,"date":"2025-12-14T11:47:37","date_gmt":"2025-12-14T09:47:37","guid":{"rendered":"https:\/\/araburology.com\/?p=5151"},"modified":"2025-12-14T11:47:37","modified_gmt":"2025-12-14T09:47:37","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%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%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\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629"},"content":{"rendered":"<div class=\"streaming-animation markdown prose dark:prose-invert w-full break-words light\"><p data-start=\"0\" data-end=\"401\"><strong data-start=\"0\" data-end=\"30\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong>:<br data-start=\"31\" data-end=\"34\">\n\u064a\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u062c\u0632\u0621\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0645\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629\u060c \u062e\u0627\u0635\u0629 \u0644\u0645\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u062a\u062d\u0643\u0645 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0623\u0648 \u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0628\u0648\u0644. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u062a\u064f\u0639\u062f \u0645\u0646 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\u0627\u0644\u0628\u0648\u0644\u064a\u0629.<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%85%D8%A7_%D9%87%D9%8A_%D8%B9%D8%B6%D9%84%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\" >\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D8%A3%D9%87%D9%85%D9%8A%D8%A9_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u0623\u0647\u0645\u064a\u0629 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-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%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D8%A3%D9%81%D8%B6%D9%84_%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%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-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%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_Kegel_Exercises\" >1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel Exercises)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-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%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%82%D9%84%D8%B5%D8%A7%D8%AA_%D9%88%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D8%B1%D8%AE%D8%A7%D8%A1_Pelvic_Floor_Contractions\" >2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 (Pelvic Floor Contractions)<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#3_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\" >3. \u062a\u0645\u0627\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-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%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D8%B3%D8%A7%D9%82%D9%8A%D9%86_Leg_Lifts\" >4. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (Leg Lifts)<\/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%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#5_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D9%82%D8%B1%D8%A7%D8%B1_Stability_Exercises\" >5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 (Stability Exercises)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%b9%d8%b6%d9%84%d8%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%B9%D9%86%D8%AF_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86\" >\u0646\u0635\u0627\u0626\u062d \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/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%a9-%d8%a7%d9%84%d9%85%d8%ab%d8%a7%d9%86%d8%a9\/#%D9%81%D9%88%D8%A7%D8%A6%D8%AF_%D8%A3%D8%AE%D8%B1%D9%89_%D9%84%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%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\" >\u0641\u0648\u0627\u0626\u062f \u0623\u062e\u0631\u0649 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"dxg2dt\" data-start=\"403\" data-end=\"430\"><span class=\"ez-toc-section\" id=\"%D9%85%D8%A7_%D9%87%D9%8A_%D8%B9%D8%B6%D9%84%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9%D8%9F\"><\/span><strong data-start=\"407\" data-end=\"430\">\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u061f<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"431\" data-end=\"656\">\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0647\u064a \u0639\u0628\u0627\u0631\u0629 \u0639\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0628\u0648\u0644 \u0648\u0625\u0641\u0631\u0627\u0632\u0647 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629. \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 \u0645\u062a\u0646\u0627\u0633\u0642\u0629\u060c \u0642\u062f \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0634\u062e\u0635 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0645\u062b\u0644 \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0625\u0641\u0631\u0627\u063a \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644.<\/p>\n<h3 data-section-id=\"1jxd1ts\" data-start=\"658\" data-end=\"692\"><span class=\"ez-toc-section\" id=\"%D8%A3%D9%87%D9%85%D9%8A%D8%A9_%D8%AA%D9%82%D9%88%D9%8A%D8%A9_%D8%B9%D8%B6%D9%84%D8%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span><strong data-start=\"662\" data-end=\"690\">\u0623\u0647\u0645\u064a\u0629 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"693\" data-end=\"721\">\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a:<\/p>\n<ul data-start=\"722\" data-end=\"1011\">\n<li data-start=\"722\" data-end=\"835\">\n<p data-start=\"724\" data-end=\"835\"><strong data-start=\"724\" data-end=\"749\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644<\/strong>: \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a \u0642\u062f \u064a\u062c\u062f\u0648\u0646 \u062a\u062d\u0633\u064a\u0646\u064b\u0627 \u0641\u064a \u0642\u062f\u0631\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"836\" data-end=\"918\">\n<p data-start=\"838\" data-end=\"918\"><strong data-start=\"838\" data-end=\"867\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0639\u062f\u0648\u0649 \u0627\u0644\u0628\u0648\u0644\u064a\u0629<\/strong>: \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0633\u0644\u0627\u0633\u0629.<\/p>\n<\/li>\n<li data-start=\"919\" data-end=\"1011\">\n<p data-start=\"921\" data-end=\"1011\"><strong data-start=\"921\" data-end=\"956\">\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong>: \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0632\u0627\u0626\u062f.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"pdlmqr\" data-start=\"1013\" data-end=\"1054\"><span class=\"ez-toc-section\" id=\"%D8%A3%D9%81%D8%B6%D9%84_%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%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span><strong data-start=\"1017\" data-end=\"1052\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 data-start=\"1056\" data-end=\"1099\"><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%83%D9%8A%D8%AC%D9%84_Kegel_Exercises\"><\/span><strong data-start=\"1061\" data-end=\"1097\">1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 (Kegel Exercises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1100\" data-end=\"1250\">\u062a\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u062a\u062a\u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<p data-start=\"1252\" data-end=\"1279\"><strong data-start=\"1252\" data-end=\"1279\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644:<\/strong><\/p>\n<ul data-start=\"1280\" data-end=\"1515\">\n<li data-start=\"1280\" data-end=\"1321\">\n<p data-start=\"1282\" data-end=\"1321\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n<\/li>\n<li data-start=\"1322\" data-end=\"1380\">\n<p data-start=\"1324\" data-end=\"1380\">\u062d\u0627\u0648\u0644\u064a \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a\u0650 \u062a\u062d\u0627\u0648\u0644\u064a\u0646 \u0648\u0642\u0641 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"1381\" data-end=\"1435\">\n<p data-start=\"1383\" data-end=\"1435\">\u0627\u0633\u062a\u0645\u0631\u064a \u0641\u064a \u0627\u0644\u0636\u063a\u0637 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u064a \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"1436\" data-end=\"1470\">\n<p data-start=\"1438\" data-end=\"1470\">\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u062c\u0644\u0633\u0629.<\/p>\n<\/li>\n<li data-start=\"1471\" data-end=\"1515\">\n<p data-start=\"1473\" data-end=\"1515\">\u0642\u0648\u0645\u064a \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u0627\u064b.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1517\" data-end=\"1584\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%82%D9%84%D8%B5%D8%A7%D8%AA_%D9%88%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D8%B1%D8%AE%D8%A7%D8%A1_Pelvic_Floor_Contractions\"><\/span><strong data-start=\"1522\" data-end=\"1582\">2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0642\u0644\u0635\u0627\u062a \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 (Pelvic Floor Contractions)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"1585\" data-end=\"1697\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629. \u064a\u0633\u0627\u0639\u062f \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644.<\/p>\n<p data-start=\"1699\" data-end=\"1722\"><strong data-start=\"1699\" data-end=\"1722\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<ul data-start=\"1723\" data-end=\"1894\">\n<li data-start=\"1723\" data-end=\"1751\">\n<p data-start=\"1725\" data-end=\"1751\">\u0627\u062c\u0644\u0633\u064a \u0623\u0648 \u0627\u0633\u062a\u0644\u0642\u064a \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"1752\" data-end=\"1814\">\n<p data-start=\"1754\" data-end=\"1814\">\u0642\u0648\u0645\u064a \u0628\u062a\u0642\u0644\u0635 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a\u0650 \u062a\u062d\u0627\u0648\u0644\u064a\u0646 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"1815\" data-end=\"1860\">\n<p data-start=\"1817\" data-end=\"1860\">\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0644\u0635 \u0644\u0645\u062f\u0629 3-5 \u062b\u0648\u0627\u0646\u064d\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u064a.<\/p>\n<\/li>\n<li data-start=\"1861\" data-end=\"1894\">\n<p data-start=\"1863\" data-end=\"1894\">\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"1896\" data-end=\"1930\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AA%D9%86%D9%81%D8%B3_%D8%A7%D9%84%D8%B9%D9%85%D9%8A%D9%82\"><\/span><strong data-start=\"1901\" data-end=\"1928\">3. \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><\/h4>\n<p data-start=\"1931\" data-end=\"2089\">\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0628\u0634\u0643\u0644 \u063a\u064a\u0631 \u0645\u0628\u0627\u0634\u0631. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n<p data-start=\"2091\" data-end=\"2127\"><strong data-start=\"2091\" data-end=\"2127\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642:<\/strong><\/p>\n<ul data-start=\"2128\" data-end=\"2287\">\n<li data-start=\"2128\" data-end=\"2148\">\n<p data-start=\"2130\" data-end=\"2148\">\u0627\u062c\u0644\u0633\u064a \u0641\u064a \u0648\u0636\u0639 \u0645\u0631\u064a\u062d.<\/p>\n<\/li>\n<li data-start=\"2149\" data-end=\"2209\">\n<p data-start=\"2151\" data-end=\"2209\">\u062e\u0630\u064a \u0646\u0641\u0633\u0627\u064b \u0639\u0645\u064a\u0642\u0627\u064b \u0645\u0646 \u062e\u0644\u0627\u0644 \u0623\u0646\u0641\u0643\u060c \u0645\u0639 \u0645\u062d\u0627\u0648\u0644\u0629 \u0645\u0644\u0621 \u0628\u0637\u0646\u0643 \u0628\u0627\u0644\u0647\u0648\u0627\u0621.<\/p>\n<\/li>\n<li data-start=\"2210\" data-end=\"2263\">\n<p data-start=\"2212\" data-end=\"2263\">\u0627\u0645\u0633\u0643\u064a \u0627\u0644\u0646\u0641\u0633 \u0644\u0639\u062f\u0629 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0641\u0631\u063a\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0641\u0645\u0643.<\/p>\n<\/li>\n<li data-start=\"2264\" data-end=\"2287\">\n<p data-start=\"2266\" data-end=\"2287\">\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2289\" data-end=\"2332\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%B1%D9%81%D8%B9_%D8%A7%D9%84%D8%B3%D8%A7%D9%82%D9%8A%D9%86_Leg_Lifts\"><\/span><strong data-start=\"2294\" data-end=\"2330\">4. \u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 (Leg Lifts)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2333\" data-end=\"2416\">\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0644\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<p data-start=\"2418\" data-end=\"2441\"><strong data-start=\"2418\" data-end=\"2441\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<ul data-start=\"2442\" data-end=\"2603\">\n<li data-start=\"2442\" data-end=\"2479\">\n<p data-start=\"2444\" data-end=\"2479\">\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0628\u062c\u0627\u0646\u0628\u0643.<\/p>\n<\/li>\n<li data-start=\"2480\" data-end=\"2532\">\n<p data-start=\"2482\" data-end=\"2532\">\u0627\u0631\u0641\u0639\u064a \u0633\u0627\u0642\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"2533\" data-end=\"2579\">\n<p data-start=\"2535\" data-end=\"2579\">\u0627\u0645\u0633\u0643\u064a \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u062e\u0641\u0636\u064a\u0647\u0645\u0627 \u0628\u0628\u0637\u0621.<\/p>\n<\/li>\n<li data-start=\"2580\" data-end=\"2603\">\n<p data-start=\"2582\" data-end=\"2603\">\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h4 data-start=\"2605\" data-end=\"2657\"><span class=\"ez-toc-section\" id=\"5_%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%A7%D8%B3%D8%AA%D9%82%D8%B1%D8%A7%D8%B1_Stability_Exercises\"><\/span><strong data-start=\"2610\" data-end=\"2655\">5. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 (Stability Exercises)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p data-start=\"2658\" data-end=\"2732\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062a\u0642\u0648\u064a \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0627\u0644\u0645\u062b\u0627\u0646\u0629.<\/p>\n<p data-start=\"2734\" data-end=\"2757\"><strong data-start=\"2734\" data-end=\"2757\">\u0643\u064a\u0641\u064a\u0629 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n<ul data-start=\"2758\" data-end=\"2915\">\n<li data-start=\"2758\" data-end=\"2789\">\n<p data-start=\"2760\" data-end=\"2789\">\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0648\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n<\/li>\n<li data-start=\"2790\" data-end=\"2842\">\n<p data-start=\"2792\" data-end=\"2842\">\u0627\u0636\u063a\u0637\u064a \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u064a\u0646\u0645\u0627 \u062a\u0634\u062f\u0651\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/p>\n<\/li>\n<li data-start=\"2843\" data-end=\"2891\">\n<p data-start=\"2845\" data-end=\"2891\">\u062d\u0627\u0641\u0638\u064a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5-10 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u064a.<\/p>\n<\/li>\n<li data-start=\"2892\" data-end=\"2915\">\n<p data-start=\"2894\" data-end=\"2915\">\u0643\u0631\u0631\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1k5899v\" data-start=\"2917\" data-end=\"2952\"><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%B9%D9%86%D8%AF_%D9%85%D9%85%D8%A7%D8%B1%D8%B3%D8%A9_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86\"><\/span><strong data-start=\"2921\" data-end=\"2950\">\u0646\u0635\u0627\u0626\u062d \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul data-start=\"2953\" data-end=\"3383\">\n<li data-start=\"2953\" data-end=\"3055\">\n<p data-start=\"2955\" data-end=\"3055\"><strong data-start=\"2955\" data-end=\"2965\">\u0627\u0644\u062a\u062f\u0631\u062c<\/strong>: \u0644\u0627 \u062a\u062d\u0627\u0648\u0644\u064a \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u0642\u062f\u0629 \u0623\u0648 \u0645\u0643\u062b\u0641\u0629. \u0627\u0628\u062f\u0623\u064a \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c \u0648\u0632\u064a\u0651\u062f\u064a \u0627\u0644\u0645\u062f\u0629 \u0623\u0648 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a.<\/p>\n<\/li>\n<li data-start=\"3056\" data-end=\"3126\">\n<p data-start=\"3058\" data-end=\"3126\"><strong data-start=\"3058\" data-end=\"3070\">\u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645<\/strong>: \u0627\u062d\u0631\u0635\u064a \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u064a\u0648\u0645\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/p>\n<\/li>\n<li data-start=\"3127\" data-end=\"3277\">\n<p data-start=\"3129\" data-end=\"3277\"><strong data-start=\"3129\" data-end=\"3140\">\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/strong>: \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0623\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636\u060c \u062a\u0623\u0643\u062f\u064a \u0645\u0646 \u0623\u0646\u0643\u0650 \u062a\u0633\u062a\u062e\u062f\u0645\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a\u0650 \u063a\u064a\u0631 \u0645\u062a\u0623\u0643\u062f\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628 \u0645\u062a\u062e\u0635\u0635 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643.<\/p>\n<\/li>\n<li data-start=\"3278\" data-end=\"3383\">\n<p data-start=\"3280\" data-end=\"3383\"><strong data-start=\"3280\" data-end=\"3304\">\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/strong>: \u0628\u0639\u062f \u0623\u062f\u0627\u0621 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062e\u0630\u064a \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0642\u0635\u064a\u0631\u0629 \u0644\u0625\u0639\u0637\u0627\u0621 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0648\u0642\u062a \u0644\u0644\u0631\u0627\u062d\u0629.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"yjg2n5\" data-start=\"3385\" data-end=\"3432\"><span class=\"ez-toc-section\" id=\"%D9%81%D9%88%D8%A7%D8%A6%D8%AF_%D8%A3%D8%AE%D8%B1%D9%89_%D9%84%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%A9_%D8%A7%D9%84%D9%85%D8%AB%D8%A7%D9%86%D8%A9\"><\/span><strong data-start=\"3389\" data-end=\"3430\">\u0641\u0648\u0627\u0626\u062f \u0623\u062e\u0631\u0649 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3433\" data-end=\"3532\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0646\u0629\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u062c\u0633\u0645\u060c \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0639\u0644\u0649:<\/p>\n<ul data-start=\"3533\" data-end=\"3707\" data-is-last-node=\"\" data-is-only-node=\"\">\n<li data-start=\"3533\" data-end=\"3595\">\n<p data-start=\"3535\" data-end=\"3595\"><strong data-start=\"3535\" data-end=\"3554\">\u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u062d\u0648\u0636<\/strong>: \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u062d\u0648\u0636.<\/p>\n<\/li>\n<li data-start=\"3596\" data-end=\"3673\">\n<p data-start=\"3598\" data-end=\"3673\"><strong data-start=\"3598\" data-end=\"3625\">\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0644\u0633 \u0627\u0644\u0628\u0648\u0644\u064a<\/strong>: \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062d\u0648\u0636 \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0628\u0648\u0644.<\/p>\n<\/li>\n<li data-start=\"3674\" data-end=\"3707\" data-is-last-node=\"\">\n<p data-start=\"3676\" data-end=\"3707\" data-is-last-node=\"\"><strong data-start=\"3676\" data-end=\"3698\">\u062f\u0639\u0645 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629<\/strong>: \u062a\u0642\u0648\u064a\u0629 \u0639<\/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\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629: \u064a\u0639\u062f \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u062c\u0632\u0621\u0627\u064b \u0623\u0633\u0627\u0633\u064a\u0627\u064b \u0645\u0646 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