{"id":2948,"date":"2024-10-09T05:29:47","date_gmt":"2024-10-09T05:29:47","guid":{"rendered":"https:\/\/mojclub.com\/?p=2948"},"modified":"2024-10-09T05:29:49","modified_gmt":"2024-10-09T05:29:49","slug":"%d8%a2%db%8c%d8%a7-%da%a9%d9%88%d9%87%d9%86%d9%88%d8%b1%d8%af%db%8c-%d8%a8%d8%a7%d8%b9%d8%ab-%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%d9%85%db%8c-%d8%b4%d9%88%d8%af%d8%9f","status":"publish","type":"post","link":"https:\/\/mojclub.com\/%d8%a2%db%8c%d8%a7-%da%a9%d9%88%d9%87%d9%86%d9%88%d8%b1%d8%af%db%8c-%d8%a8%d8%a7%d8%b9%d8%ab-%d8%b9%d8%b6%d9%84%d9%87-%d8%b3%d8%a7%d8%b2%db%8c-%d9%85%db%8c-%d8%b4%d9%88%d8%af%d8%9f\/","title":{"rendered":"\u0622\u06cc\u0627 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0627\u0639\u062b \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0645\u06cc \u0634\u0648\u062f\u061f"},"content":{"rendered":"\n<p>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc\u060c \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u062d\u0628\u0648\u0628\u200c\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062e\u0627\u0631\u062c \u0627\u0632 \u0645\u0646\u0632\u0644\u060c \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u0641\u0631\u0627\u0648\u0627\u0646\u06cc \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc\u060c \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062d\u062a\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u062f. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0627\u0641\u0631\u0627\u062f \u0627\u06cc\u0646 \u0633\u0624\u0627\u0644 \u0631\u0627 \u062f\u0627\u0631\u0646\u062f \u06a9\u0647 \u0622\u06cc\u0627 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0648 \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f\u061f \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0639\u0644\u0645\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u067e\u0631\u0633\u0634 \u067e\u0631\u062f\u0627\u062e\u062a\u0647 \u0648 \u0639\u0648\u0627\u0645\u0644 \u0645\u0624\u062b\u0631 \u062f\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u0627\u0632 \u0637\u0631\u06cc\u0642 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc\u060c \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645\u200c\u0647\u0627\u06cc \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u06cc\u060c \u0648 \u0628\u0631\u062e\u06cc \u0622\u0645\u0627\u0631 \u0648 \u0627\u0631\u0642\u0627\u0645 \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0627\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u0645\u06cc\u200c\u06a9\u0646\u06cc\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1\u066b \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0648 \u062f\u0631\u06af\u06cc\u0631\u06cc \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0635\u0644\u06cc<\/h3>\n\n\n\n<p>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0647\u200c\u0637\u0648\u0631 \u06af\u0633\u062a\u0631\u062f\u0647\u200c\u0627\u06cc \u06af\u0631\u0648\u0647\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u062a\u0639\u062f\u062f\u06cc \u0631\u0627 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0631\u0634\u062f \u0648 \u062a\u0642\u0648\u06cc\u062a \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u067e\u0627\u0647\u0627<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 (Quadriceps)\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af (Hamstrings)\u060c \u0639\u0636\u0644\u0627\u062a \u0633\u0627\u0642 \u067e\u0627 (Calves)\u060c \u0648 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a\u0626\u0627\u0644 (Glutes) \u062f\u0631 \u0632\u0645\u0627\u0646 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u0634\u06cc\u0628\u200c\u0647\u0627 \u0648 \u0633\u0637\u0648\u062d \u0646\u0627\u0647\u0645\u0648\u0627\u0631 \u0628\u0647 \u0634\u062f\u062a \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0628\u062f\u0646 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u062c\u0627\u0630\u0628\u0647 \u0648 \u0627\u0646\u062a\u0642\u0627\u0644 \u0627\u0646\u0631\u0698\u06cc \u0628\u0647 \u062c\u0644\u0648 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc (Core)<\/strong>: \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0628\u062f\u0646 \u0627\u0633\u062a. \u0639\u0636\u0644\u0627\u062a \u0634\u06a9\u0645 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 (Abdominal and lower back muscles) \u062f\u0631 \u0647\u0631 \u0642\u062f\u0645 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0627\u0641\u062a\u0627\u062f\u0646 \u0628\u0647 \u0634\u062f\u062a \u0641\u0639\u0627\u0644 \u0647\u0633\u062a\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u0627\u062a\u0646\u0647<\/strong>: \u062f\u0631 \u0645\u0633\u06cc\u0631\u0647\u0627\u06cc \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u062f\u0634\u0648\u0627\u0631\u062a\u0631\u060c \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0628\u0627\u0632\u0648\u0647\u0627 \u0628\u0631\u0627\u06cc \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u0637\u0646\u0627\u0628\u200c\u0647\u0627 \u0648 \u06a9\u0645\u06a9 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0628\u0627\u0634\u062f. \u0627\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0646\u0647\u060c \u0628\u0627\u0632\u0648\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2\u066b \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645\u200c\u0647\u0627\u06cc \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/h3>\n\n\n\n<p>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627 \u0641\u0639\u0627\u0644\u200c\u0633\u0627\u0632\u06cc \u0686\u0646\u062f\u06cc\u0646 \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9\u06cc \u0628\u0647 \u0641\u0631\u0622\u06cc\u0646\u062f \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0637\u0628\u06cc\u0639\u06cc<\/strong>: \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0628\u0647 \u0634\u0645\u0627\u0631 \u0645\u06cc\u200c\u0631\u0648\u062f. \u0647\u0631 \u0642\u062f\u0645 \u0628\u0631 \u0631\u0648\u06cc \u0634\u06cc\u0628\u200c\u0647\u0627 \u0648 \u0635\u0639\u0648\u062f \u0627\u0632 \u0633\u0637\u0648\u062d \u062f\u0634\u0648\u0627\u0631 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0645\u06a9\u0631\u0631 \u0639\u0636\u0644\u0627\u0646\u06cc \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0634\u0627\u0628\u0647 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u0647\u0633\u062a\u0646\u062f \u0648 \u0628\u0647 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u062a\u0648\u0644\u06cc\u062f \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9<\/strong>: \u062f\u0631 \u062d\u06cc\u0646 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc\u060c \u0628\u062f\u0646 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u062a\u0648\u0644\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u06a9\u0647 \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0641\u0631\u0622\u06cc\u0646\u062f \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u062a\u0648\u0644\u06cc\u062f \u0644\u0627\u06a9\u062a\u0627\u062a<\/strong>: \u062f\u0631 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0628\u062f\u0646\u06cc \u0634\u062f\u06cc\u062f\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc\u060c \u062a\u0648\u0644\u06cc\u062f \u0644\u0627\u06a9\u062a\u0627\u062a \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u06cc\u0627\u0628\u062f. \u0644\u0627\u06a9\u062a\u0627\u062a \u0628\u0647 \u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9 \u0633\u06cc\u06af\u0646\u0627\u0644 \u0628\u0647 \u0628\u062f\u0646 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0641\u0631\u0622\u06cc\u0646\u062f\u0647\u0627\u06cc \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3\u066b \u062a\u0623\u062b\u06cc\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0631 \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0639 \u0648 \u06a9\u0646\u062f \u0627\u0646\u0642\u0628\u0627\u0636<\/h3>\n\n\n\n<p>\u062f\u0648 \u0646\u0648\u0639 \u0627\u0635\u0644\u06cc \u0641\u06cc\u0628\u0631\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0648\u062c\u0648\u062f \u062f\u0627\u0631\u0646\u062f: \u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0639 \u0627\u0646\u0642\u0628\u0627\u0636 (Fast-twitch fibers) \u0648 \u0639\u0636\u0644\u0627\u062a \u06a9\u0646\u062f \u0627\u0646\u0642\u0628\u0627\u0636 (Slow-twitch fibers). \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0647\u0631 \u062f\u0648 \u0646\u0648\u0639 \u0627\u06cc\u0646 \u0641\u06cc\u0628\u0631\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0686\u0627\u0644\u0634 \u0628\u06a9\u0634\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u0633\u0631\u06cc\u0639 \u0627\u0646\u0642\u0628\u0627\u0636<\/strong>: \u0627\u06cc\u0646 \u0646\u0648\u0639 \u0641\u06cc\u0628\u0631\u0647\u0627 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0648 \u0633\u0631\u06cc\u0639 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u062f\u0631 \u0635\u0639\u0648\u062f\u0647\u0627\u06cc \u062f\u0634\u0648\u0627\u0631\u062a\u0631 \u0648 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0627\u0632 \u06cc\u06a9 \u0634\u06cc\u0628 \u062a\u0646\u062f \u0628\u0627\u0644\u0627 \u0628\u0631\u0648\u06cc\u062f\u060c \u0627\u06cc\u0646 \u0641\u06cc\u0628\u0631\u0647\u0627 \u0641\u0639\u0627\u0644 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u062f\u0631 \u0646\u062a\u06cc\u062c\u0647 \u0642\u062f\u0631\u062a \u0648 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0639\u0636\u0644\u0627\u062a \u06a9\u0646\u062f \u0627\u0646\u0642\u0628\u0627\u0636<\/strong>: \u0627\u06cc\u0646 \u0641\u06cc\u0628\u0631\u0647\u0627 \u0628\u0631\u0627\u06cc \u062d\u0631\u06a9\u0627\u062a \u067e\u0627\u06cc\u062f\u0627\u0631 \u0648 \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0645\u0646\u0627\u0633\u0628 \u0647\u0633\u062a\u0646\u062f. \u062f\u0631 \u0645\u0633\u06cc\u0631\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0648 \u0628\u0627 \u0634\u06cc\u0628 \u06a9\u0645\u062a\u0631\u060c \u0639\u0636\u0644\u0627\u062a \u06a9\u0646\u062f \u0627\u0646\u0642\u0628\u0627\u0636 \u0628\u0647 \u06a9\u0627\u0631 \u06af\u0631\u0641\u062a\u0647 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4\u066b \u062f\u0627\u062f\u0647\u200c\u0647\u0627 \u0648 \u0622\u0645\u0627\u0631\u0647\u0627\u06cc \u0639\u0644\u0645\u06cc \u0645\u0631\u062a\u0628\u0637 \u0628\u0627 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc<\/h3>\n\n\n\n<p>\u0645\u0637\u0627\u0644\u0639\u0627\u062a \u0639\u0644\u0645\u06cc \u0645\u062a\u0639\u062f\u062f\u06cc \u0628\u0647 \u062a\u0623\u062b\u06cc\u0631 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0631\u062f\u0627\u062e\u062a\u0647\u200c\u0627\u0646\u062f. \u0627\u06cc\u0646 \u0622\u0645\u0627\u0631 \u0648 \u062f\u0627\u062f\u0647\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u062f\u0631\u06a9 \u0628\u0647\u062a\u0631 \u0627\u0632 \u0646\u0642\u0634 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u062f\u0631 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0648 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc<\/strong>: \u0628\u0631 \u0627\u0633\u0627\u0633 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 \u0698\u0648\u0631\u0646\u0627\u0644 <em>Journal of Applied Physiology<\/em> \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0647 \u0637\u0648\u0631 \u0645\u062a\u0648\u0633\u0637 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u06cc\u0646 \u06f4\u06f0\u06f0 \u062a\u0627 \u06f8\u06f0\u06f0 \u06a9\u0627\u0644\u0631\u06cc \u062f\u0631 \u0633\u0627\u0639\u062a \u0628\u0633\u0648\u0632\u0627\u0646\u062f. \u0627\u06cc\u0646 \u0645\u06cc\u0632\u0627\u0646 \u06a9\u0627\u0644\u0631\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0633\u062a\u0647 \u0628\u0647 \u0634\u062f\u062a \u0648 \u0648\u0632\u0646 \u0628\u062f\u0646 \u0641\u0631\u062f \u0645\u062a\u0641\u0627\u0648\u062a \u0627\u0633\u062a. \u0628\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u060c \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0645\u0635\u0631\u0641 \u0627\u0646\u0631\u0698\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0628\u062f\u0646 \u0627\u0632 \u0630\u062e\u0627\u06cc\u0631 \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0648 \u0686\u0631\u0628\u06cc \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0641\u0631\u0622\u06cc\u0646\u062f \u0628\u0647 \u0645\u0631\u0648\u0631 \u0632\u0645\u0627\u0646 \u0628\u0647 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0632\u06cc\u0631\u0627 \u0628\u062f\u0646 \u0633\u0639\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0648\u0627\u0631\u062f\u0647 \u062a\u0637\u0628\u06cc\u0642 \u062f\u0647\u062f.<\/li>\n\n\n\n<li><strong>\u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u067e\u0627<\/strong>: \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062a\u0648\u0633\u0637 <em>American College of Sports Medicine<\/em> \u0627\u0646\u062c\u0627\u0645 \u0634\u062f\u0647 \u0627\u0633\u062a \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u06a9\u0647 \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0628\u0647 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u0646\u062f\u060c \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645 \u0639\u0636\u0644\u0627\u062a \u067e\u0627 \u0648 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u06af\u0644\u0648\u062a\u0626\u0627\u0644 \u0648 \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0628\u0647 \u0648\u06cc\u0698\u0647 \u062f\u0631 \u0632\u0645\u0627\u0646 \u0628\u0627\u0644\u0627 \u0631\u0641\u062a\u0646 \u0627\u0632 \u0634\u06cc\u0628\u200c\u0647\u0627 \u0628\u06cc\u0634\u062a\u0631 \u0645\u0634\u0647\u0648\u062f \u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a<\/strong>: \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u06a9\u0647 \u062f\u0631 <em>European Journal of Sport Science<\/em> \u0645\u0646\u062a\u0634\u0631 \u0634\u062f\u0647 \u0627\u0633\u062a\u060c \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u06a9\u0647 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u0645\u062f\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0628\u0647\u0628\u0648\u062f \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u062f\u0631 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0627\u0646\u062c\u0627\u0645 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0637\u0648\u0644\u0627\u0646\u06cc \u0645\u062f\u062a \u062a\u062c\u0631\u0628\u0647 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5\u066b \u0645\u0632\u0627\u06cc\u0627\u06cc \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u062f\u0631 \u0645\u0642\u0627\u06cc\u0633\u0647 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0633\u0646\u062a\u06cc<\/h3>\n\n\n\n<p>\u0627\u06af\u0631\u0686\u0647 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc \u06cc\u0627 \u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u0628\u0647\u200c\u0637\u0648\u0631 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\u0628\u0627 \u0631\u0639\u0627\u06cc\u062a \u0627\u06cc\u0646 \u0645\u0648\u0627\u0631\u062f\u060c \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u06a9\u0646\u062f\u060c \u0627\u0645\u0627 \u062f\u0631 \u0635\u0648\u0631\u062a \u0639\u062f\u0645 \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u063a\u0630\u06cc\u0647 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0628\u0647 \u0627\u0632 \u062f\u0633\u062a \u062f\u0627\u062f\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0646\u062c\u0631 \u0634\u0648\u062f.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/mojclub.com\/mountaineering-equipment-list-with-picture\/\">\u0644\u06cc\u0633\u062a \u0648\u0633\u0627\u06cc\u0644 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0627 \u0639\u06a9\u0633 \u0648 \u062a\u0648\u0636\u06cc\u062d\u0627\u062a \u062c\u0627\u0645\u0639<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mojclub.com\/small-backpack-hiking-tips\/\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u062e\u0631\u06cc\u062f \u06a9\u0648\u0644\u0647 \u067e\u0634\u062a\u06cc \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u06a9\u0648\u0686\u06a9 \u06cc\u06a9 \u0631\u0648\u0632\u0647<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/mojclub.com\/how-to-increase-mountaineering-speed\/\">\u0686\u06af\u0648\u0646\u0647 \u0633\u0631\u0639\u062a \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u062e\u0648\u062f \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062f\u0647\u06cc\u0645\u061f<\/a><\/li>\n<\/ul>\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;2948&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;\u0622\u06cc\u0627 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0627\u0639\u062b \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0645\u06cc \u0634\u0648\u062f\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>\u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc\u060c \u0628\u0647\u200c\u0639\u0646\u0648\u0627\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u062d\u0628\u0648\u0628\u200c\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u062e\u0627\u0631\u062c \u0627\u0632 \u0645\u0646\u0632\u0644\u060c \u062a\u0623\u062b\u06cc\u0631\u0627\u062a \u0641\u0631\u0627\u0648\u0627\u0646\u06cc \u0628\u0631 \u0633\u0644\u0627\u0645\u062a \u0639\u0645\u0648\u0645\u06cc\u060c \u0628\u0647\u0628\u0648\u062f \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0648 \u062d\u062a\u06cc \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc \u062f\u0627\u0631\u062f. \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 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&hellip;<\/p>\n","protected":false},"author":1,"featured_media":2949,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[221],"tags":[],"class_list":["post-2948","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mountaineering-tips"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v19.5 (Yoast SEO v23.8) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0622\u06cc\u0627 \u06a9\u0648\u0647\u0646\u0648\u0631\u062f\u06cc \u0628\u0627\u0639\u062b \u0639\u0636\u0644\u0647 \u0633\u0627\u0632\u06cc \u0645\u06cc \u0634\u0648\u062f\u061f - \u0628\u0627\u0634\u06af\u0627\u0647 \u0648\u0631\u0632\u0634\u06cc \u0645\u0648\u062c<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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