{"id":5154,"date":"2025-12-14T17:52:02","date_gmt":"2025-12-14T15:52:02","guid":{"rendered":"https:\/\/araburology.com\/?p=5154"},"modified":"2025-12-14T17:52:02","modified_gmt":"2025-12-14T15:52:02","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8","status":"publish","type":"post","link":"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628"},"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-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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D9%86%D8%B2%D9%88%D9%84_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A9_%D9%85%D9%86_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8_%D8%A3%D9%81%D8%B6%D9%84_%D8%A7%D9%84%D8%B7%D8%B1%D9%82_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D9%88%D8%AA%D8%B3%D8%B1%D9%8A%D8%B9_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC\" >\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628: \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0639\u0644\u0627\u062c<\/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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%AA%D8%B9%D8%AA%D8%A8%D8%B1_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%85%D9%81%D9%8A%D8%AF%D8%A9_%D9%81%D9%8A_%D8%AD%D8%A7%D9%84%D8%A9_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A7%D8%AA%D8%9F\" >\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a\u061f<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#1_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B1%D9%8A_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%83%D8%A7%D9%86\" >1. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Exercise\" >2. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_Childs_Pose\" >3. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627: \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 (Child&#8217;s Pose)<\/a><\/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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%B4%D9%8A\" >4. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a<\/a><\/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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#5_%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\" >5. \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-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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#6_%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%A3%D9%85%D8%A7%D9%85%D9%8A_Forward_Bend_Stretch\" >6. \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0645\u0627\u0645\u064a (Forward Bend Stretch)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/araburology.com\/en\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%A5%D8%B6%D8%A7%D9%81%D9%8A%D8%A9_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%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 \u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \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%d9%86%d8%b2%d9%88%d9%84-%d8%a7%d9%84%d8%ad%d8%b5%d9%88%d8%a9-%d9%85%d9%86-%d8%a7%d9%84%d8%ad%d8%a7%d9%84%d8%a8\/#%D8%A7%D9%84%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\" >\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<\/a><\/li><\/ul><\/nav><\/div>\n<h3 data-section-id=\"gm5var\" data-start=\"0\" data-end=\"72\"><span class=\"ez-toc-section\" id=\"%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%84%D9%86%D8%B2%D9%88%D9%84_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A9_%D9%85%D9%86_%D8%A7%D9%84%D8%AD%D8%A7%D9%84%D8%A8_%D8%A3%D9%81%D8%B6%D9%84_%D8%A7%D9%84%D8%B7%D8%B1%D9%82_%D9%84%D8%AA%D8%AE%D9%81%D9%8A%D9%81_%D8%A7%D9%84%D8%A3%D9%84%D9%85_%D9%88%D8%AA%D8%B3%D8%B1%D9%8A%D8%B9_%D8%A7%D9%84%D8%B9%D9%84%D8%A7%D8%AC\"><\/span>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628: \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0639\u0644\u0627\u062c<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"74\" data-end=\"387\">\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u064a \u062a\u0631\u0627\u0643\u0645\u0627\u062a \u0635\u0644\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u0645\u0644\u0627\u062d \u062a\u062a\u0634\u0643\u0644 \u062f\u0627\u062e\u0644 \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0628. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u062a\u062e\u0631\u062c \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0623\u062e\u0631\u0649 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u062e\u0644 \u0637\u0628\u064a. \u0623\u062d\u062f \u0627\u0644\u062d\u0644\u0648\u0644 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u062e\u0631\u0648\u062c \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064a\u0646\u0629 \u062a\u064f\u062d\u0641\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<h3 data-section-id=\"1h1jskk\" data-start=\"389\" data-end=\"436\"><span class=\"ez-toc-section\" id=\"%D9%84%D9%85%D8%A7%D8%B0%D8%A7_%D8%AA%D8%B9%D8%AA%D8%A8%D8%B1_%D8%A7%D9%84%D8%AA%D9%85%D8%A7%D8%B1%D9%8A%D9%86_%D9%85%D9%81%D9%8A%D8%AF%D8%A9_%D9%81%D9%8A_%D8%AD%D8%A7%D9%84%D8%A9_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D8%A7%D8%AA%D8%9F\"><\/span>\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0641\u064a\u062f\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u062d\u0635\u0648\u0627\u062a\u061f<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"438\" data-end=\"691\">\u0639\u0646\u062f\u0645\u0627 \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0629 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0627\u0646\u0633\u062f\u0627\u062f \u062c\u0632\u0626\u064a \u0623\u0648 \u0643\u0644\u064a \u064a\u0639\u0637\u0644 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644\u060c \u0645\u0645\u0627 \u064a\u0633\u0628\u0628 \u0623\u0644\u0645\u064b\u0627 \u0634\u062f\u064a\u062f\u064b\u0627 \u0648\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u0645\u0636\u0627\u0639\u0641\u0627\u062a \u0635\u062d\u064a\u0629 \u0623\u062e\u0631\u0649. \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064a\u0646\u0629 \u0642\u062f \u062a\u064f\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0627\u0644\u0628\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629 \u0646\u062d\u0648 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0644\u064a\u062a\u0645 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646\u0647\u0627 \u0639\u0628\u0631 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<p data-start=\"693\" data-end=\"750\">\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628:<\/p>\n<h3 data-section-id=\"6c3kc0\" data-start=\"752\" data-end=\"784\"><span class=\"ez-toc-section\" id=\"1_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B1%D9%8A_%D9%81%D9%8A_%D8%A7%D9%84%D9%85%D9%83%D8%A7%D9%86\"><\/span>1. <strong data-start=\"759\" data-end=\"784\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"785\" data-end=\"976\">\u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0641\u0639\u0627\u0644\u064b\u0627 \u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0644\u0628. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u064f\u062d\u0633\u0646 \u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0639\u062c\u0644 \u0628\u062e\u0631\u0648\u062c \u0627\u0644\u062d\u0635\u0648\u0629.<\/p>\n<p data-start=\"978\" data-end=\"995\"><strong data-start=\"978\" data-end=\"995\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n<ul data-start=\"996\" data-end=\"1153\">\n<li data-start=\"996\" data-end=\"1014\">\n<p data-start=\"998\" data-end=\"1014\">\u0642\u0641 \u0641\u064a \u0645\u0643\u0627\u0646 \u062b\u0627\u0628\u062a.<\/p>\n<\/li>\n<li data-start=\"1015\" data-end=\"1043\">\n<p data-start=\"1017\" data-end=\"1043\">\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0628\u0631\u0641\u0642.<\/p>\n<\/li>\n<li data-start=\"1044\" data-end=\"1087\">\n<p data-start=\"1046\" data-end=\"1087\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u0645\u0646\u062a\u0638\u0645 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642.<\/p>\n<\/li>\n<li data-start=\"1088\" data-end=\"1153\">\n<p data-start=\"1090\" data-end=\"1153\">\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u064f\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0629 \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0635\u063a\u064a\u0631\u0629.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"nlv499\" data-start=\"1155\" data-end=\"1195\"><span class=\"ez-toc-section\" id=\"2_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D8%AC%D8%B3%D8%B1_Bridge_Exercise\"><\/span>2. <strong data-start=\"1162\" data-end=\"1195\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1196\" data-end=\"1309\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0633\u0641\u0644\u064a\u060c \u0648\u0647\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0627\u0644\u0628.<\/p>\n<p data-start=\"1311\" data-end=\"1328\"><strong data-start=\"1311\" data-end=\"1328\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n<ul data-start=\"1329\" data-end=\"1545\">\n<li data-start=\"1329\" data-end=\"1361\">\n<p data-start=\"1331\" data-end=\"1361\">\u0627\u0633\u062a\u0644\u0642\u0650 \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=\"1362\" data-end=\"1398\">\n<p data-start=\"1364\" data-end=\"1398\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u062a\u0648\u064a\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"1399\" data-end=\"1462\">\n<p data-start=\"1401\" data-end=\"1462\">\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u0644\u062a\u0634\u0643\u064a\u0644 \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0631\u0643\u0628\u062a\u064a\u0643 \u0625\u0644\u0649 \u0643\u062a\u0641\u064a\u0643.<\/p>\n<\/li>\n<li data-start=\"1463\" data-end=\"1520\">\n<p data-start=\"1465\" data-end=\"1520\">\u0627\u0645\u0633\u0643 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 5-10 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644\u064a.<\/p>\n<\/li>\n<li data-start=\"1521\" data-end=\"1545\">\n<p data-start=\"1523\" data-end=\"1545\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10-15 \u0645\u0631\u0629.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"5we8z0\" data-start=\"1547\" data-end=\"1598\"><span class=\"ez-toc-section\" id=\"3_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%8A%D9%88%D8%BA%D8%A7_%D9%88%D8%B6%D8%B9%D9%8A%D8%A9_%D8%A7%D9%84%D8%B7%D9%81%D9%84_Childs_Pose\"><\/span>3. <strong data-start=\"1554\" data-end=\"1598\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627: \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0637\u0641\u0644 (Child&#8217;s Pose)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1599\" data-end=\"1737\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u063a\u0627 \u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u0641\u062a\u062d \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0647\u0645 \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u062d\u0635\u0648\u0629 \u0648\u064a\u0634\u062c\u0639 \u0639\u0644\u0649 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/p>\n<p data-start=\"1739\" data-end=\"1756\"><strong data-start=\"1739\" data-end=\"1756\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n<ul data-start=\"1757\" data-end=\"1955\">\n<li data-start=\"1757\" data-end=\"1775\">\n<p data-start=\"1759\" data-end=\"1775\">\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643.<\/p>\n<\/li>\n<li data-start=\"1776\" data-end=\"1841\">\n<p data-start=\"1778\" data-end=\"1841\">\u0642\u0645 \u0628\u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0644\u0645\u0633 \u062c\u0628\u0647\u062a\u0643 \u0627\u0644\u0623\u0631\u0636.<\/p>\n<\/li>\n<li data-start=\"1842\" data-end=\"1870\">\n<p data-start=\"1844\" data-end=\"1870\">\u0645\u062f\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u0623\u0648 \u062c\u0627\u0646\u0628\u0643.<\/p>\n<\/li>\n<li data-start=\"1871\" data-end=\"1931\">\n<p data-start=\"1873\" data-end=\"1931\">\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 30-60 \u062b\u0627\u0646\u064a\u0629.<\/p>\n<\/li>\n<li data-start=\"1932\" data-end=\"1955\">\n<p data-start=\"1934\" data-end=\"1955\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u062f\u0629 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"el7fjq\" data-start=\"1957\" data-end=\"1979\"><span class=\"ez-toc-section\" id=\"4_%D8%AA%D9%85%D8%B1%D9%8A%D9%86_%D8%A7%D9%84%D9%85%D8%B4%D9%8A\"><\/span>4. <strong data-start=\"1964\" data-end=\"1979\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1980\" data-end=\"2118\">\u0627\u0644\u0645\u0634\u064a \u064a\u064f\u0639\u062a\u0628\u0631 \u0645\u0646 \u0623\u0628\u0633\u0637 \u0648\u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0644\u062a\u062d\u0641\u064a\u0632 \u062d\u0631\u0643\u0629 \u0627\u0644\u062d\u0635\u0648\u0629. \u0641\u0647\u0648 \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0645\u062c\u0647\u0648\u062f\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0628\u0648\u0644.<\/p>\n<p data-start=\"2120\" data-end=\"2137\"><strong data-start=\"2120\" data-end=\"2137\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n<ul data-start=\"2138\" data-end=\"2266\">\n<li data-start=\"2138\" data-end=\"2182\">\n<p data-start=\"2140\" data-end=\"2182\">\u0627\u0645\u0634\u0650 \u0628\u062e\u0637\u0648\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u0644\u0645\u062f\u0629 20-30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<li data-start=\"2183\" data-end=\"2212\">\n<p data-start=\"2185\" data-end=\"2212\">\u062d\u0627\u0648\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n<\/li>\n<li data-start=\"2213\" data-end=\"2266\">\n<p data-start=\"2215\" data-end=\"2266\">\u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u0623\u0648 \u0641\u064a \u0645\u0643\u0627\u0646 \u0645\u063a\u0644\u0642.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"1i0q8v9\" data-start=\"2268\" data-end=\"2298\"><span class=\"ez-toc-section\" id=\"5_%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>5. <strong data-start=\"2275\" data-end=\"2298\">\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><\/h3>\n<p data-start=\"2299\" data-end=\"2475\">\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u062a\u064f\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0647\u062f\u0626\u0629 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u062d\u0627\u0644\u0628. \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u0648\u0643\u0633\u062c\u064a\u0646 \u0627\u0644\u0645\u062a\u0627\u062d \u0644\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u064a\u0648\u064a\u0629 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<p data-start=\"2477\" data-end=\"2494\"><strong data-start=\"2477\" data-end=\"2494\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n<ul data-start=\"2495\" data-end=\"2657\">\n<li data-start=\"2495\" data-end=\"2515\">\n<p data-start=\"2497\" data-end=\"2515\">\u0627\u062c\u0644\u0633 \u0641\u064a \u0645\u0643\u0627\u0646 \u0647\u0627\u062f\u0626.<\/p>\n<\/li>\n<li data-start=\"2516\" data-end=\"2555\">\n<p data-start=\"2518\" data-end=\"2555\">\u062e\u0630 \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0645\u0646 \u0623\u0646\u0641\u0643 \u0644\u0645\u062f\u0629 4 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"2556\" data-end=\"2584\">\n<p data-start=\"2558\" data-end=\"2584\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0646\u0641\u0633 \u0644\u0645\u062f\u0629 4 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"2585\" data-end=\"2623\">\n<p data-start=\"2587\" data-end=\"2623\">\u0632\u0641\u0631 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0628\u0637\u0621 \u0645\u0646 \u0641\u0645\u0643 \u0644\u0645\u062f\u0629 4 \u062b\u0648\u0627\u0646\u064d.<\/p>\n<\/li>\n<li data-start=\"2624\" data-end=\"2657\">\n<p data-start=\"2626\" data-end=\"2657\">\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 10 \u0645\u0631\u0627\u062a \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"qowb85\" data-start=\"2659\" data-end=\"2713\"><span class=\"ez-toc-section\" id=\"6_%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%A3%D9%85%D8%A7%D9%85%D9%8A_Forward_Bend_Stretch\"><\/span>6. <strong data-start=\"2666\" data-end=\"2713\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0645\u0627\u0645\u064a (Forward Bend Stretch)<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"2714\" data-end=\"2814\">\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0645\u062f\u062f \u0639\u0636\u0644\u0627\u062a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \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<p data-start=\"2816\" data-end=\"2833\"><strong data-start=\"2816\" data-end=\"2833\">\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u062f\u0627\u0621:<\/strong><\/p>\n<ul data-start=\"2834\" data-end=\"2981\">\n<li data-start=\"2834\" data-end=\"2865\">\n<p data-start=\"2836\" data-end=\"2865\">\u0642\u0641 \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=\"2866\" data-end=\"2920\">\n<p data-start=\"2868\" data-end=\"2920\">\u0642\u0645 \u0628\u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0628\u0623\u064a\u062f\u064a\u0643.<\/p>\n<\/li>\n<li data-start=\"2921\" data-end=\"2957\">\n<p data-start=\"2923\" data-end=\"2957\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0644\u0645\u062f\u0629 15-30 \u062b\u0627\u0646\u064a\u0629.<\/p>\n<\/li>\n<li data-start=\"2958\" data-end=\"2981\">\n<p data-start=\"2960\" data-end=\"2981\">\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3-5 \u0645\u0631\u0627\u062a.<\/p>\n<\/li>\n<\/ul>\n<h3 data-section-id=\"2kbfmv\" data-start=\"2983\" data-end=\"3022\"><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD_%D8%A5%D8%B6%D8%A7%D9%81%D9%8A%D8%A9_%D8%A3%D8%AB%D9%86%D8%A7%D8%A1_%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>\u0646\u0635\u0627\u0626\u062d \u0625\u0636\u0627\u0641\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol data-start=\"3023\" data-end=\"3452\">\n<li data-start=\"3023\" data-end=\"3136\">\n<p data-start=\"3026\" data-end=\"3136\"><strong data-start=\"3026\" data-end=\"3046\">\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0628\u0643\u062b\u0631\u0629:<\/strong> \u062a\u0623\u0643\u062f \u0645\u0646 \u0634\u0631\u0628 \u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0633\u0631\u064a\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062d\u0635\u0648\u0627\u062a.<\/p>\n<\/li>\n<li data-start=\"3137\" data-end=\"3258\">\n<p data-start=\"3140\" data-end=\"3258\"><strong data-start=\"3140\" data-end=\"3159\">\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 \u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0623\u0648 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062d\u0635\u0648\u0629 \u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645\u060c \u064a\u0641\u0636\u0644 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0642\u0628\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/p>\n<\/li>\n<li data-start=\"3259\" data-end=\"3353\">\n<p data-start=\"3262\" data-end=\"3353\"><strong data-start=\"3262\" data-end=\"3284\">\u0627\u0644\u0631\u0627\u062d\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629:<\/strong> \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0648\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u0627\u062d\u0629.<\/p>\n<\/li>\n<li data-start=\"3354\" data-end=\"3452\">\n<p data-start=\"3357\" data-end=\"3452\"><strong data-start=\"3357\" data-end=\"3375\">\u0627\u0644\u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0627\u062e\u0646:<\/strong> \u064a\u0645\u0643\u0646\u0643 \u0625\u0636\u0627\u0641\u0629 \u062c\u0644\u0633\u0627\u062a \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0641\u064a \u062d\u0645\u0627\u0645 \u0645\u0627\u0621 \u062f\u0627\u0641\u0626 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0627\u0644\u0639\u0636\u0644\u064a.<\/p>\n<\/li>\n<\/ol>\n<h3 data-section-id=\"1xueblo\" data-start=\"3454\" data-end=\"3480\"><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%A3%D8%B3%D8%A6%D9%84%D8%A9_%D8%A7%D9%84%D8%B4%D8%A7%D8%A6%D8%B9%D8%A9_FAQs\"><\/span>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 (FAQs)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"3482\" data-end=\"3688\"><strong data-start=\"3482\" data-end=\"3541\">1. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0648\u062c\u0648\u062f \u062d\u0635\u0648\u0629 \u0641\u064a \u0627\u0644\u062d\u0627\u0644\u0628\u061f<\/strong><br>\n\u0646\u0639\u0645\u060c \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0633\u0631\u064a\u0639 \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629. \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f \u0623\u0648 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0627\u0644\u062d\u0635\u0648\u0629 \u0643\u0628\u064a\u0631\u0629\u060c \u064a\u062c\u0628 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648\u0644\u0627\u064b.<\/p>\n<p data-start=\"3690\" data-end=\"3863\"><strong data-start=\"3690\" data-end=\"3738\">2. \u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u0633\u062a\u063a\u0631\u0642 \u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628\u061f<\/strong><br>\n\u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0648\u0642\u062a \u0639\u0644\u0649 \u062d\u062c\u0645 \u0627\u0644\u062d\u0635\u0648\u0629 \u0648\u0645\u0643\u0627\u0646\u0647\u0627. \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0642\u062f \u062a\u062e\u0631\u062c \u062e\u0644\u0627\u0644 \u0623\u064a\u0627\u0645 \u0623\u0648 \u0623\u0633\u0627\u0628\u064a\u0639\u060c \u0628\u064a\u0646\u0645\u0627 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0623\u0643\u0628\u0631 \u0642\u062f \u062a\u062a\u0637\u0644\u0628 \u062a\u062f\u062e\u0644\u064b\u0627 \u0637\u0628\u064a\u064b\u0627.<\/p>\n<p data-start=\"3865\" data-end=\"3998\"><strong data-start=\"3865\" data-end=\"3904\">3. \u0647\u0644 \u0647\u0646\u0627\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062d\u062f\u062f\u0629 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628\u0647\u0627\u061f<\/strong><br>\n\u064a\u0641\u0636\u0644 \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u062a\u0634\u0645\u0644 \u062d\u0631\u0643\u0627\u062a \u0639\u0646\u064a\u0641\u0629 \u0623\u0648 \u0627\u0644\u062a\u064a \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u0634\u062f\u064a\u062f.<\/p>\n<p data-start=\"4000\" data-end=\"4082\" data-is-last-node=\"\" data-is-only-node=\"\"><strong data-start=\"4000\" data-end=\"4050\">4. \u0647\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0645\u0646\u0639 \u062a\u0643\u0648\u0651\u0646 \u062d\u0635\u0648\u0627\u062a \u062c\u062f\u064a\u062f\u0629\u061f<\/strong><br>\n\u0628\u064a\u0646\u0645\u0627 \u0644\u0627 \u062a\u0648\u062c\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062d\u062f\u062f\u0629 \u0644\u0645\u0646\u0639<\/p><\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0646\u0632\u0648\u0644 \u0627\u0644\u062d\u0635\u0648\u0629 \u0645\u0646 \u0627\u0644\u062d\u0627\u0644\u0628: \u0623\u0641\u0636\u0644 \u0627\u0644\u0637\u0631\u0642 \u0644\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0623\u0644\u0645 \u0648\u062a\u0633\u0631\u064a\u0639 \u0627\u0644\u0639\u0644\u0627\u062c \u062d\u0635\u0648\u0627\u062a \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0628 \u0647\u064a \u062a\u0631\u0627\u0643\u0645\u0627\u062a \u0635\u0644\u0628\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0648\u0627\u0644\u0623\u0645\u0644\u0627\u062d \u062a\u062a\u0634\u0643\u0644 \u062f\u0627\u062e\u0644 \u0627\u0644\u0643\u0644\u0649 \u0623\u0648 \u0627\u0644\u062d\u0627\u0644\u0628. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0635\u0648\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u062a\u062e\u0631\u062c \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0633\u0647\u0648\u0644\u0629\u060c \u0648\u0644\u0643\u0646 \u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0623\u062e\u0631\u0649 \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u062a\u062f\u062e\u0644 \u0637\u0628\u064a. \u0623\u062d\u062f \u0627\u0644\u062d\u0644\u0648\u0644 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0633\u0631\u064a\u0639&#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-5154","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\/5154","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=5154"}],"version-history":[{"count":1,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5154\/revisions"}],"predecessor-version":[{"id":9918,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/posts\/5154\/revisions\/9918"}],"wp:attachment":[{"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/media?parent=5154"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/categories?post=5154"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/araburology.com\/en\/wp-json\/wp\/v2\/tags?post=5154"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}