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src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Anaerobic-exercise-1.jpg\" alt=\"\" class=\"wp-image-2695\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Anaerobic-exercise-1.jpg 822w, https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Anaerobic-exercise-1-300x157.jpg 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Anaerobic-exercise-1-768x402.jpg 768w\" sizes=\"(max-width: 822px) 100vw, 822px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0622\u0634\u0646\u0627\u06cc\u06cc \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0627\u0646\u06af\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648<\/strong><\/h2>\n\n\n\n<p>\u0627\u06af\u0631 \u062a\u0635\u0648\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u062a\u0646\u0647\u0627 \u06af\u0632\u06cc\u0646\u0647 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\u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u062a\u0631 \u0628\u0631\u0627\u06cc <a href=\"https:\/\/mojclub.com\/%d9%88%d8%b1%d8%b2%d8%b4-%d8%af%d8%b1-%d8%ae%d8%a7%d9%86%d9%87-2\/\">\u062a\u0642\u0648\u06cc\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0631 \u062e\u0627\u0646\u0647<\/a> \u0645\u0639\u0631\u0641\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0634\u0646\u0627\u06cc \u0627\u0644\u0645\u0627\u0633\u06cc<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>\u0634\u0646\u0627\u0647\u0627\u06cc \u0633\u0646\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647\u060c \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u0647 \u0633\u0631 \u0648 \u0646\u0627\u062d\u06cc\u0647 \u0634\u06a9\u0645 \u062a\u0645\u0631\u06a9\u0632 \u062f\u0627\u0631\u0646\u062f. \u0627\u0645\u0627 \u0628\u0627 \u0627\u06cc\u062c\u0627\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a\u06cc \u062f\u0631 \u0641\u0631\u0645 \u0634\u0646\u0627\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0631\u0627 \u0646\u06cc\u0632 \u0645\u0648\u0631\u062f \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f. \u0634\u0646\u0627\u06cc \u0627\u0644\u0645\u0627\u0633\u06cc \u0628\u0647 \u062e\u0627\u0637\u0631 \u0634\u06a9\u0644 \u062e\u0627\u0635\u06cc \u06a9\u0647 \u062f\u0633\u062a\u0627\u0646 \u0634\u0645\u0627 \u062f\u0631 \u062d\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062e\u0648\u062f \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f\u060c \u0646\u0627\u0645\u06af\u0630\u0627\u0631\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a\u061b \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0628\u0647 \u0647\u0645 \u0646\u0632\u062f\u06cc\u06a9 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u062a\u0627 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f. \u062f\u0631 \u0632\u06cc\u0631 \u0628\u0647 \u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u062e\u0648\u0627\u0647\u06cc\u0645 \u067e\u0631\u062f\u0627\u062e\u062a.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u062d\u0627\u0644\u062a \u0634\u0646\u0627\u06cc \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0628\u0627\u06cc\u062f \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u0648 \u0645\u0648\u0627\u0632\u06cc \u0628\u0627 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0628\u0627\u0634\u062f.<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u06cc\u06a9\u062f\u06cc\u06af\u0631 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0634\u06a9\u0644 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0627\u0628\u062a\u062f\u0627 \u0628\u0627\u06cc\u062f \u062f\u0633\u062a \u0647\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062d\u062f\u0648\u062f \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u0628\u0647 \u0633\u0645\u062a \u062f\u0627\u062e\u0644 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u0648 \u0634\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f. \u0641\u0627\u0635\u0644\u0647 \u0628\u06cc\u0646 \u0634\u0633\u062a \u0648 \u0627\u0646\u06af\u0634\u062a \u0627\u0634\u0627\u0631\u0647 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0634\u0628\u06cc\u0647 \u0628\u0647 \u06cc\u06a9 \u0627\u0644\u0645\u0627\u0633 \u0628\u0627\u0634\u062f.<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0641\u0639\u0627\u0644 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062e\u0648\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0642\u0641\u0633\u0647 \u0633\u06cc\u0646\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0627 \u0632\u0645\u06cc\u0646 \u062a\u0645\u0627\u0633 \u067e\u06cc\u062f\u0627 \u06a9\u0646\u062f.<\/li>\n\n\n\n<li>\u067e\u06cc\u0634 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0631\u0627 \u0628\u0647 \u0645\u062f\u062a \u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0634\u0646\u0627\u06cc \u062f\u0633\u062a \u0645\u0639\u06a9\u0648\u0633<\/h3>\n\n\n\n<p>\u0634\u0646\u0627\u06cc \u062f\u0633\u062a \u0645\u0639\u06a9\u0648\u0633 \u0628\u0647 \u0637\u0648\u0631 \u0648\u06cc\u0698\u0647 \u0628\u0631 \u0631\u0648\u06cc \u0639\u0636\u0644\u0647 \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648 \u062a\u0645\u0631\u06a9\u0632 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u0633\u0628\u062a \u0628\u0647 \u0634\u0646\u0627\u06cc \u0627\u0644\u0645\u0627\u0633\u06cc \u062f\u0627\u0631\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0622\u0645\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0686\u0631\u062e\u0627\u0646\u06cc\u062f \u062a\u0627 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u0634\u0645\u0627 \u062f\u0631 \u0631\u0627\u0633\u062a\u0627\u06cc \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f.<\/li>\n\n\n\n<li>\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u062f\u0633\u062a\u200c\u0647\u0627 \u0631\u0627 \u0686\u0646\u062f \u0627\u06cc\u0646\u0686 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u0647\u0627 \u062c\u0627\u0628\u062c\u0627 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a\u06cc \u0631\u0627\u062d\u062a \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0633\u062a\u0642\u06cc\u0645 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u06cc\u0627 \u06a9\u0631 \u0631\u0627 \u0641\u0639\u0627\u0644 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0645\u0686 \u062f\u0633\u062a \u0648 \u0633\u0627\u0639\u062f \u0634\u0645\u0627 \u0647\u0646\u0648\u0632 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u06a9\u0627\u0641\u06cc \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631 \u0646\u0628\u0627\u0634\u0646\u062f\u060c \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646 \u062e\u0648\u062f \u0631\u0627 \u0645\u062c\u0628\u0648\u0631 \u0646\u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062d\u062f \u0631\u0627\u062d\u062a\u06cc\u200c\u062a\u0627\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u0648\u06cc\u062f.<\/li>\n\n\n\n<li>\u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u062d\u0641\u0638 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0647\u0644 \u062f\u0647\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u067e\u0644\u0627\u0646\u06a9 \u0627\u0632 \u067e\u0647\u0644\u0648<\/h3>\n\n\n\n<p>\u067e\u0644\u0627\u0646\u06a9\u060c \u0645\u0634\u0627\u0628\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u0646\u0627\u060c \u06cc\u06a9 \u0641\u0639\u0627\u0644\u06cc\u062a \u0648\u0631\u0632\u0634\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0627 \u062a\u0646\u0648\u0639 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u0634\u0646\u0627 \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u06cc\u06a9 \u0633\u0645\u062a \u06af\u0631\u062f\u0634 \u062f\u0647\u06cc\u062f \u0648 \u06cc\u06a9\u06cc \u0627\u0632 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0639\u0645\u0648\u062f\u06cc \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0647\u0631 \u062f\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645\u060c \u0647\u0645\u200c\u0631\u0627\u0633\u062a\u0627 \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u0639\u0645\u0648\u062f \u0628\u0631 \u0633\u0637\u062d \u0632\u0645\u06cc\u0646 \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc\u062f \u0648 \u0628\u0647 \u0645\u062f\u062a \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u0648\u0636\u0639\u06cc\u062a \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0647 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u0639\u0627\u062f\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u06cc\u06cc\u062f \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062f\u0631 \u0633\u0645\u062a \u062f\u06cc\u06af\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u067e\u0644\u0627\u0646\u06a9 \u0628\u0627\u0644\u0627 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 <\/h3>\n\n\n\n<p>\u067e\u0644\u0627\u0646\u06a9 \u0627\u0632 \u0628\u0627\u0644\u0627 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u0635\u0648\u0631\u062a \u0627\u0646\u062c\u0627\u0645 \u0633\u0631\u06cc\u0639 \u0622\u0646\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0628\u0631\u0627\u06cc \u0642\u0644\u0628 \u0646\u06cc\u0632 \u0639\u0645\u0644 \u06a9\u0646\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u0627\u0632 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u067e\u0627\u06cc\u06cc\u0646 \u0622\u063a\u0627\u0632 \u06a9\u0646\u06cc\u062f. \u0648\u0632\u0646 \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u0628\u0631 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f\u0647\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u06cc\u06a9 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0628\u0647 \u0637\u0648\u0631\u06cc \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0633\u067e\u0633\u060c \u0628\u0627\u0632\u0648\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0647\u0645 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u0634\u06a9\u0644 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f. \u0627\u06a9\u0646\u0648\u0646 \u0647\u0631 \u062f\u0648 \u06a9\u0641 \u062f\u0633\u062a \u0628\u0647 \u0635\u0648\u0631\u062a \u0647\u0645\u0632\u0645\u0627\u0646 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0648 \u0634\u0645\u0627 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062d\u0631\u06a9\u062a \u0634\u0646\u0627 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647\u200c\u0627\u06cc\u062f.<\/li>\n\n\n\n<li>\u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0627\u0632\u0648\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u0633\u0627\u0639\u062f \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0633\u067e\u0633\u060c \u0628\u0627\u0632\u0648\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0646\u06cc\u0632 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0647\u062f\u0627\u06cc\u062a \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0647\u0631 \u062f\u0648 \u0633\u0627\u0639\u062f \u0628\u0631 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f \u0648 \u0634\u0645\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0647 \u062d\u0627\u0644\u062a \u067e\u0644\u0627\u0646\u06a9 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n\n\n\n<li>\u0645\u0631\u0627\u062d\u0644 \u06f2 \u062a\u0627 \u06f5 \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062a\u0646\u0627\u0648\u0628 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u067e\u0644\u0627\u0646\u06a9 \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u062d\u0627\u0644\u062a \u0634\u0646\u0627 \u062d\u0631\u06a9\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u0628\u0627\u0631\u0641\u06cc\u06a9\u0633<\/h3>\n\n\n\n<p>\u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0639\u062f\u060c \u067e\u0634\u062a \u0648 \u062f\u0648\u0633\u0631 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0637\u062d\u06cc \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u06cc \u0628\u0631\u0633\u0627\u0646\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0645\u06cc\u0644\u0647 \u0628\u0627\u0631\u0641\u06cc\u06a9\u0633 \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a\u0627\u0646\u06cc \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0628\u0647 \u06af\u0648\u0646\u0647\u200c\u0627\u06cc \u06a9\u0647 \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0628\u0627 \u062f\u0631\u06af\u06cc\u0631 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0622\u0648\u06cc\u0632\u0627\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0645\u06cc\u0644\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0627 \u06a9\u0634\u0634 \u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0648 \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0642\u0633\u0645\u062a \u0628\u0627\u0644\u0627\u06cc\u06cc \u06a9\u0645\u0631 \u0628\u0647 \u06cc\u06a9\u062f\u06cc\u06af\u0631\u060c \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n\n\n\n<li>\u062a\u0627 \u062c\u0627\u06cc\u06cc \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u06cc\u062f \u06a9\u0647 \u0686\u0627\u0646\u0647\u200c\u062a\u0627\u0646 \u0627\u0632 \u0645\u06cc\u0644\u0647 \u0639\u0628\u0648\u0631 \u06a9\u0646\u062f.<\/li>\n\n\n\n<li>\u0642\u0628\u0644 \u0627\u0632 \u0627\u06cc\u0646\u06a9\u0647 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f\u060c \u062f\u0648 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u06a9\u0627\u0645\u0644\u0627\u064b \u0635\u0627\u0641 \u0634\u0648\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0628\u0631\u0646\u0627\u0645\u0647 \u0627\u06cc \u062d\u0631\u0641\u0647 \u0627\u06cc \u0628\u0631\u0627\u06cc \u0633\u0627\u062e\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc<\/strong><\/h2>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0686\u0646\u062f \u0646\u0645\u0648\u0646\u0647 \u0627\u0632 \u0628\u0631\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0628\u0627 \u062f\u0645\u0628\u0644 \u0645\u0639\u0631\u0641\u06cc \u0634\u062f\u0647 \u0627\u0633\u062a:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647<\/strong><\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><\/li>\n<\/ol>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0634\u062f\u062a \u0645\u0648\u0631\u062f \u062a\u0648\u062c\u0647 \u0642\u0631\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0648 \u062f\u0644\u06cc\u0644\u06cc \u0645\u0646\u0637\u0642\u06cc \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u0645\u062d\u0628\u0648\u0628\u06cc\u062a \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u062f. \u0627\u062c\u0631\u0627\u06cc \u0633\u0631\u06cc\u0639 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0648 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u06a9\u0645\u0631 \u0628\u0647 \u0645\u0646\u0638\u0648\u0631 \u0628\u0627\u0644\u0627 \u0622\u0648\u0631\u062f\u0646 \u062f\u0645\u0628\u0644\u060c \u0627\u0635\u0644\u0627\u064b \u0631\u0648\u0634 \u0645\u0646\u0627\u0633\u0628\u06cc \u0646\u06cc\u0633\u062a \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0645\u0646\u062c\u0631 \u0634\u0648\u062f. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0637\u0648\u0631 \u0622\u0647\u0633\u062a\u0647 \u0648 \u0628\u0627 \u062f\u0642\u062a \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u062f \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0647 \u062f\u0648\u0633\u0631 \u062f\u0631 \u062d\u06cc\u0646 \u0632\u062f\u0646 \u0648\u0632\u0645\u0647 \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f.<\/p>\n\n\n\n<p>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u06cc\u06a9 \u062f\u0645\u0628\u0644 \u0631\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u062f\u0633\u062a\u0627\u0646 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f.<\/li>\n\n\n\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0628\u062f\u0646 \u0628\u0627\u0642\u06cc \u0628\u0645\u0627\u0646\u0646\u062f \u0648 \u06a9\u0641 \u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u062c\u0644\u0648 \u0628\u0627\u0634\u0646\u062f.<\/li>\n\n\n\n<li>\u062f\u0633\u062a\u200c\u0647\u0627 \u0628\u0627\u06cc\u062f \u0628\u06cc\u200c\u062d\u0631\u06a9\u062a \u0628\u0645\u0627\u0646\u0646\u062f. \u0647\u0645\u0632\u0645\u0627\u0646 \u0628\u0627 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0646 \u0648\u0632\u0646\u0647 \u0628\u0647 \u0633\u0645\u062a \u0633\u0637\u062d \u0633\u0631\u060c \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0633\u0641\u062a \u06a9\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0686\u06a9\u0634\u06cc \u0628\u0627 \u062f\u0645\u0628\u0644<\/h3>\n\n\n\n<p>\u062a\u0641\u0627\u0648\u062a \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646 \u0642\u0628\u0644\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u062f\u0631 \u0646\u062d\u0648\u0647 \u0646\u06af\u0647\u200c\u062f\u0627\u0631\u06cc \u062f\u0645\u0628\u0644 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0646\u0647\u0641\u062a\u0647 \u0627\u0633\u062a. \u0628\u0627 \u0686\u0631\u062e\u0634 \u062f\u0645\u0628\u0644\u060c \u0641\u0634\u0627\u0631 \u0627\u0636\u0627\u0641\u06cc \u0628\u0631 \u0631\u0648\u06cc \u0639\u0636\u0644\u0647 \u0628\u0631\u0627\u06a9\u06cc\u0627\u0644\u06cc\u0633 \u0627\u0639\u0645\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u062f\u060c \u06a9\u0647 \u0628\u0647 \u0628\u0632\u0631\u06af\u200c\u062a\u0631 \u0628\u0647 \u0646\u0638\u0631 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0627\u0632\u0648\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0633\u06cc\u0645\u200c\u06a9\u0634 \u0646\u06cc\u0632 \u0628\u0627\u0631 \u062b\u0627\u0628\u062a\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648 \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u0622\u0648\u0631\u062f \u0648 \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0631\u0634\u062f \u0628\u06cc\u0634\u062a\u0631 \u0622\u0646\u200c\u0647\u0627 \u0645\u0646\u062c\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0686\u06a9\u0634\u06cc<\/strong><\/h3>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u0645\u0648\u0627\u0631\u062f \u0632\u06cc\u0631 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0648\u0632\u0646\u0647 \u0647\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0634\u0631\u0648\u0639 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f. \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc \u0628\u0627\u06cc\u062f \u062f\u0631 \u062d\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0633\u0641\u062a \u0628\u0627\u0634\u0646\u062f.<\/li>\n\n\n\n<li>\u06a9\u0641 \u062f\u0633\u062a\u0627\u0646 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0631\u0627\u0646\u200c\u0647\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0627\u062c\u0627\u0632\u0647 \u0646\u062f\u0647\u06cc\u062f \u062f\u0633\u062a\u0627\u0646\u062a\u0627\u0646 \u062a\u06a9\u0627\u0646 \u0628\u062e\u0648\u0631\u062f. \u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u062c\u0627\u06cc \u0645\u0645\u06a9\u0646 \u0628\u0647 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li>\u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0645\u0648\u0642\u0639\u06cc\u062a \u062a\u0648\u0642\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f. \u062f\u0631 \u0637\u0648\u0644 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648\u06cc\u06cc \u0628\u0627\u06cc\u062f \u0628\u0647 \u062e\u0648\u0628\u06cc \u0645\u0646\u0642\u0628\u0636 \u0628\u0627\u0634\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u062f\u0645\u0628\u0644 \u0631\u0648\u06cc \u0633\u0637\u062d \u0634\u06cc\u0628 \u062f\u0627\u0631<\/strong><\/h3>\n\n\n\n<p>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0648\u06cc \u0633\u0637\u062d \u0634\u06cc\u0628 \u062f\u0627\u0631 \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0641\u0634\u0627\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0628\u0647 \u0639\u0636\u0644\u0647 \u062f\u0648\u0633\u0631 \u062a\u062d\u0645\u06cc\u0644 \u0634\u0648\u062f. \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0627\u06cc\u0646\u06a9\u0647 \u0627\u06cc\u0646 \u0646\u0648\u0639 \u062d\u0631\u06a9\u062a \u0645\u0633\u062a\u0644\u0632\u0645 \u062a\u0644\u0627\u0634 \u0648 \u0646\u06cc\u0631\u0648\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0627\u0633\u062a\u060c \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u06a9\u0627\u0647\u0634 \u06cc\u0627\u0628\u0646\u062f.<\/p>\n\n\n\n<p>\u0686\u06af\u0648\u0646\u06af\u06cc \u0627\u0646\u062c\u0627\u0645 \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0648\u06cc \u0633\u0637\u062d \u0634\u06cc\u0628 \u062f\u0627\u0631<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0646\u06cc\u0645\u06a9\u062a \u0631\u0627 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06f4\u06f5 \u062f\u0631\u062c\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n\n\n\n<li>\u0622\u0631\u0646\u062c\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9\u200c\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0628\u0647 \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a\u200c\u0647\u0627\u06cc\u062a\u0627\u0646 \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0644\u0627\u0631\u06cc<\/strong><\/h3>\n\n\n\n<p>\u0627\u06cc\u0646 \u0645\u06cc\u0644\u0647 \u0628\u0647 \u0634\u0645\u0627 \u0627\u0645\u06a9\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062a\u0627 \u0628\u0627 \u062d\u0641\u0638 \u0648\u0636\u0639\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0627\u0633\u0628\u060c \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646\u200c\u062a\u0631\u06cc \u0628\u0647\u0631\u0647 \u0628\u0628\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0641\u0634\u0627\u0631 \u06a9\u0645\u062a\u0631\u06cc \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u0622\u0631\u0646\u062c \u0648 \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0627\u0639\u0645\u0627\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<p><strong>\u0631\u0648\u0634 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u062a:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u062f\u0631 \u062c\u0644\u0648 \u0631\u0627\u0646\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u0627 \u0641\u0627\u0635\u0644\u0647\u200c\u0627\u06cc \u0645\u0639\u0627\u062f\u0644 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.<\/li>\n\n\n\n<li>\u062f\u0631 \u062d\u06cc\u0646 \u062a\u0646\u0641\u0633\u060c \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u062a\u0627 \u062f\u0633\u062a\u0627\u0646\u200c\u062a\u0627\u0646 \u0628\u0647 \u0633\u0637\u062d \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0631\u0633\u062f.<\/li>\n\n\n\n<li>\u0639\u0636\u0644\u0647 \u062f\u0648\u0633\u0631 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0631\u062f\u0647 \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0645\u06cc\u0644\u0647 \u0631\u0627 \u0628\u0647 \u0645\u0648\u0642\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0628\u0627 \u0645\u06cc\u0644\u0647 \u0635\u0627\u0641<\/strong><\/h3>\n\n\n\n<p>\u0686\u0648\u0646 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06a9\u06cc\u0627\u0644\u06cc\u0633 (\u06a9\u0647 \u062f\u0631 \u0632\u06cc\u0631 \u0628\u0627\u0632\u0648 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f) \u062a\u0623\u062b\u06cc\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f\u060c \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u06cc\u0639\u0646\u06cc \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0646\u0627\u062f\u06cc\u062f\u0647\u200c\u0627\u0634 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u062f\u0648\u0633\u0631 \u0628\u0627\u0632\u0648 \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0622\u06cc\u062f. \u0622\u0646 \u0631\u0627 \u0628\u0647 \u062f\u0631\u0633\u062a\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 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\u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0628\u0647\u0631\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u06a9\u0641 \u062f\u0633\u062a\u0627\u0646 \u0634\u0645\u0627 \u0628\u0627\u06cc\u062f \u0628\u0647 \u0633\u0645\u062a \u0628\u06cc\u0631\u0648\u0646 \u0628\u0627\u0634\u062f \u0648 \u0647\u0627\u0644\u062a\u0631 \u0628\u0627\u06cc\u062f \u062f\u0631 \u0633\u0637\u062d \u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/li>\n\n\n\n<li>\u0633\u067e\u0633 \u0648\u0632\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0645\u06cc\u0632\u0627\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0628\u06cc\u0646 \u0633\u062a \u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062c\u0644\u0648\u0628\u0627\u0632\u0648<\/strong><\/h2>\n\n\n\n<p>\u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u06cc\u06a9 \u0633\u062a \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u062d\u062a\u0645\u0627\u064b \u0645\u062f\u062a\u06cc \u0631\u0627 \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0627\u062e\u062a\u0635\u0627\u0635 \u062f\u0647\u06cc\u062f\u061b \u062f\u0631 \u063a\u06cc\u0631 \u0627\u06cc\u0646 \u0635\u0648\u0631\u062a\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0639\u0636\u0644\u0647 \u0628\u0647 \u062e\u0633\u062a\u06af\u06cc \u0634\u062f\u06cc\u062f \u062f\u0686\u0627\u0631 \u0634\u0648\u062f. \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u0628\u0639\u062f \u0627\u0632 \u0647\u0631&nbsp; \u0633\u062a \u062c\u0644\u0648\u0628\u0627\u0632\u0648 \u0628\u06cc\u0646 \u06f6\u06f0 \u062a\u0627 \u06f9\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u06cc\u06a9\u06cc \u0627\u0632&nbsp;\u0633\u062a \u0647\u0627\u06cc \u0628\u0627\u0632\u0648 \u0628\u067e\u0631\u062f\u0627\u0632\u06cc\u062f.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"900\" height=\"599\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Fotolia-44600622-X-c-r-e1534275205866.jpg\" alt=\"\" class=\"wp-image-2696\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Fotolia-44600622-X-c-r-e1534275205866.jpg 900w, https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Fotolia-44600622-X-c-r-e1534275205866-300x200.jpg 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2024\/09\/Fotolia-44600622-X-c-r-e1534275205866-768x511.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>\u0631\u0648\u0634 \u0647\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0628\u0631\u0627\u06cc \u062d\u062c\u06cc\u0645 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648<\/strong><\/h2>\n\n\n\n<p>\u0641\u0642\u0637 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u06a9\u0627\u0641\u06cc \u0646\u06cc\u0633\u062a. \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646\u06a9\u0647 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0648\u0627\u0642\u0639\u06cc\u200c\u062a\u0631\u06cc\u0646 \u0634\u06a9\u0644 \u0645\u0645\u06a9\u0646 \u0628\u0647 \u062d\u062c\u0645 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0628\u06cc\u0641\u0632\u0627\u06cc\u06cc\u062f\u060c \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f \u06a9\u0647 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc\u060c \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u063a\u0630\u0627\u06cc\u06cc \u0633\u0627\u0644\u0645 \u0646\u06cc\u0632 \u062f\u0646\u0628\u0627\u0644 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0637\u0648\u0631 \u06a9\u0644\u06cc\u060c \u067e\u0633 \u0627\u0632 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc\u060c \u0639\u0636\u0644\u0627\u062a \u0634\u0645\u0627 \u0628\u0647 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0648 \u0631\u0634\u062f \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u0641\u0631\u0622\u06cc\u0646\u062f \u062a\u0631\u0645\u06cc\u0645\u06cc \u0628\u0647 \u0645\u0648\u0627\u062f \u0645\u063a\u0630\u06cc \u06a9\u0647 \u0627\u0632 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0647 \u062f\u0633\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f\u060c \u0648\u0627\u0628\u0633\u062a\u0647 \u0627\u0633\u062a. \u0628\u0646\u0627\u0628\u0631\u0627\u06cc\u0646\u060c \u062a\u0631\u06a9\u06cc\u0628 \u06cc\u06a9 \u0631\u0698\u06cc\u0645 \u063a\u0630\u0627\u06cc\u06cc \u0645\u0646\u0627\u0633\u0628 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u062a\u0627 \u0628\u0647 \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u062f\u0633\u062a \u06cc\u0627\u0628\u06cc\u062f.<\/p>\n\n\n\n<p>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 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href=\"https:\/\/mojclub.com\/cable-bicep-exercises\/\">\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0633\u06cc\u0645 \u06a9\u0634: \u0627\u0646\u0648\u0627\u0639\u060c \u0641\u0648\u0627\u06cc\u062f \u0648 \u0631\u0648\u0634 \u0635\u062d\u06cc\u062d<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/mojclub.com\/barbell-biceps-curl\/\">\u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0647\u0627\u0644\u062a\u0631 \u0627\u06cc\u0633\u062a\u0627\u062f\u0647: \u0646\u062d\u0648\u0647 \u0627\u062c\u0631\u0627 \u0648 \u0646\u06a9\u0627\u062a<\/a><\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;2694&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;0&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;readonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;0&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;4&quot;,&quot;greet&quot;:&quot;\u0686\u0637\u0648\u0631 \u0628\u0648\u062f\u061f&quot;,&quot;legend&quot;:&quot;0\\\/5 - (0 \u0627\u0645\u062a\u06cc\u0627\u0632)&quot;,&quot;size&quot;:&quot;24&quot;,&quot;title&quot;:&quot;\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f&quot;,&quot;width&quot;:&quot;0&quot;,&quot;_legend&quot;:&quot;{score}\\\/{best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 0px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 4px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 24px; height: 24px;\"><\/div>\n        <\/div>\n    <\/div>\n<\/div>\n                \n\n<div class=\"kksr-legend\" style=\"font-size: 19.2px;\">\n            <span class=\"kksr-muted\">\u0686\u0637\u0648\u0631 \u0628\u0648\u062f\u061f<\/span>\n    <\/div>\n    <\/div>\n","protected":false},"excerpt":{"rendered":"<p>\u06cc\u06a9\u06cc \u0627\u0632 \u0627\u0642\u062f\u0627\u0645\u0627\u062a\u06cc \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u062d\u0642\u0642 \u062a\u0646\u0627\u0633\u0628 \u0627\u0646\u062f\u0627\u0645 \u0648 \u0632\u06cc\u0628\u0627\u06cc\u06cc \u0638\u0627\u0647\u0631\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627 \u0627\u0633\u062a. \u0627\u0641\u0632\u0648\u0646 \u0628\u0631 \u0627\u06cc\u0646\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 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&hellip;<\/p>\n","protected":false},"author":5,"featured_media":2697,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1,72,4],"tags":[513,514,515],"class_list":["post-2694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","category-72","category-4","tag-513","tag-514","tag-515"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.5 (Yoast SEO v23.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0632\u0648\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u062c\u0644\u0648 \u0628\u0627\u0632\u0648 \u0631\u0627 \u0686\u06af\u0648\u0646\u0647 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u0645\u061f - \u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0648\u062c<\/title>\n<meta name=\"description\" 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