{"id":3094,"date":"2025-03-30T14:22:35","date_gmt":"2025-03-30T14:22:35","guid":{"rendered":"https:\/\/mojclub.com\/?p=3094"},"modified":"2025-03-30T14:22:37","modified_gmt":"2025-03-30T14:22:37","slug":"hamstrings-the-best-exercises-and-ways-to-prevent-injury","status":"publish","type":"post","link":"https:\/\/mojclub.com\/hamstrings-the-best-exercises-and-ways-to-prevent-injury\/","title":{"rendered":"\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u067e\u0627: \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648 \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628"},"content":{"rendered":"\n<p>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627\u060c \u0645\u062c\u0645\u0648\u0639\u0647\u200c\u0627\u06cc \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u062f\u0631 \u067e\u0634\u062a \u0631\u0627\u0646\u060c \u062f\u0631 \u062f\u0646\u06cc\u0627\u06cc \u0648\u0631\u0632\u0634 \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u06a9\u0647 \u0627\u0632 \u0633\u0647 \u0628\u062e\u0634 \u0627\u0635\u0644\u06cc \u062a\u0634\u06a9\u06cc\u0644 \u0634\u062f\u0647\u200c\u0627\u0646\u062f: <strong>\u0628\u06cc\u0686 \u0631\u0627\u0646<\/strong>\u060c <strong>\u0633\u0645\u0646\u062a\u0648\u0633<\/strong>\u060c \u0648 <strong>\u0645\u0645\u06cc\u0628\u0631\u0648\u0633<\/strong>\u060c \u0645\u0633\u0626\u0648\u0644 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u0642\u062f\u0631\u062a\u06cc \u062f\u0631 \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f. \u0627\u0632 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648 \u06af\u0631\u0641\u062a\u0647 \u062a\u0627 \u062d\u0631\u06a9\u062a\u200c\u0647\u0627\u06cc \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u062f\u0631 \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u0631\u0634\u060c \u0648 \u062d\u062a\u06cc \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc\u060c \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u062c\u0633\u0645\u06cc \u0645\u0648\u0631\u062f \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u06af\u06cc\u0631\u0646\u062f. \u0627\u0645\u0627 \u062f\u0631 \u0639\u06cc\u0646 \u062d\u0627\u0644\u060c \u0622\u0633\u06cc\u0628\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u0627\u0644\u0627\u06cc \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0639\u062b \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062f\u0631 \u0645\u0639\u0631\u0636 \u0645\u0634\u06a9\u0644\u0627\u062a \u062c\u062f\u06cc \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647\u060c \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u0646\u0642\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u062f\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u062f\u0646\u060c \u062f\u0644\u0627\u06cc\u0644 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc\u060c \u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0648 \u062f\u0631\u0645\u0627\u0646 \u0622\u0646 \u062e\u0648\u0627\u0647\u06cc\u0645 \u067e\u0631\u062f\u0627\u062e\u062a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af: \u0633\u0627\u062e\u062a\u0627\u0631 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f<\/h2>\n\n\n\n<p>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u062f\u0631 \u067e\u0634\u062a \u0631\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0639\u0636\u0644\u0627\u062a \u062f\u06cc\u06af\u0631 \u0645\u0627\u0646\u0646\u062f \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0628\u0647 \u062a\u0646\u0638\u06cc\u0645 \u062d\u0631\u06a9\u062a\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0634\u0627\u0645\u0644 \u0633\u0647 \u0628\u062e\u0634 \u0627\u0635\u0644\u06cc \u0647\u0633\u062a\u0646\u062f:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0628\u06cc\u0686 \u0631\u0627\u0646 (Biceps Femoris)<\/strong>: \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06a9\u0647 \u0628\u0647 \u062e\u0645 \u0634\u062f\u0646 \u0632\u0627\u0646\u0648 \u0648 \u0686\u0631\u062e\u0634 \u067e\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0633\u0645\u0646\u062a\u0648\u0633 (Semitendinosus)<\/strong>: \u0627\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0628\u0647 \u0637\u0648\u0631 \u062e\u0627\u0635 \u062f\u0631 \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u062a\u200c\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u062f\u0631 \u062d\u0631\u06a9\u062a\u200c\u0647\u0627\u06cc \u06a9\u0634\u0634\u06cc \u0646\u0642\u0634 \u062f\u0627\u0631\u062f.<\/li>\n\n\n\n<li><strong>\u0645\u0645\u06cc\u0628\u0631\u0648\u0633 (Semimembranosus)<\/strong>: \u0627\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u062f\u0631 \u062d\u0645\u0627\u06cc\u062a \u0627\u0632 \u062e\u0645 \u0634\u062f\u0646 \u0648 \u0686\u0631\u062e\u0634 \u062f\u0627\u062e\u0644\u06cc \u067e\u0627 \u0627\u0647\u0645\u06cc\u062a \u062f\u0627\u0631\u062f.<\/li>\n<\/ul>\n\n\n\n<p>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u062f\u0631 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u0628\u062f\u0646 \u0645\u0627\u0646\u0646\u062f \u062f\u0648\u06cc\u062f\u0646\u060c \u067e\u0631\u06cc\u062f\u0646\u060c \u0648\u0632\u0646\u0647\u200c\u0628\u0631\u062f\u0627\u0631\u06cc\u060c \u0648 \u062d\u062a\u06cc \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc \u0631\u0648\u0632\u0645\u0631\u0647 \u0647\u0645\u0686\u0648\u0646 \u0631\u0627\u0647 \u0631\u0641\u062a\u0646 \u0648 \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u0633\u0648\u0627\u0631\u06cc \u0646\u0642\u0634 \u062d\u06cc\u0627\u062a\u06cc \u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0646\u0647 \u062a\u0646\u0647\u0627 \u062f\u0631 \u062d\u0641\u0638 \u062a\u0639\u0627\u062f\u0644 \u0628\u062f\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0641\u0639\u0627\u0644\u06cc\u062a\u200c\u0647\u0627\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0645\u0648\u062b\u0631\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u067e\u06cc\u0686\u06cc\u062f\u0647 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0634\u062f\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"481\" height=\"345\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/\u0622\u0646\u0627\u062a\u0648\u0645\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af-\u0648-\u067e\u0634\u062a-\u067e\u0627.webp\" alt=\"\" class=\"wp-image-3096\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/\u0622\u0646\u0627\u062a\u0648\u0645\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af-\u0648-\u067e\u0634\u062a-\u067e\u0627.webp 481w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/\u0622\u0646\u0627\u062a\u0648\u0645\u06cc-\u0639\u0636\u0644\u0627\u062a-\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af-\u0648-\u067e\u0634\u062a-\u067e\u0627-300x215.webp 300w\" sizes=\"(max-width: 481px) 100vw, 481px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">\u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af: \u0686\u0631\u0627 \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0622\u0633\u06cc\u0628\u200c\u067e\u0630\u06cc\u0631\u0646\u062f\u061f<\/h2>\n\n\n\n<p>\u0627\u06af\u0631\u0686\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0639\u0636\u0644\u0627\u062a\u06cc \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0647\u0633\u062a\u0646\u062f\u060c \u0628\u0647 \u062f\u0644\u0627\u06cc\u0644 \u0645\u062e\u062a\u0644\u0641 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0686\u0627\u0631 \u0622\u0633\u06cc\u0628 \u0634\u0648\u0646\u062f. \u062f\u0631 \u062d\u0642\u06cc\u0642\u062a\u060c \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0634\u0627\u06cc\u0639\u200c\u062a\u0631\u06cc\u0646 \u0645\u0634\u06a9\u0644\u0627\u062a \u062f\u0631 \u0628\u06cc\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0633\u062a. \u062f\u0631\u06a9 \u0639\u0644\u0644 \u0627\u06cc\u0646 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0648 \u062f\u0631\u0645\u0627\u0646 \u0645\u0624\u062b\u0631\u062a\u0631 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f1\u066b <strong>\u0639\u062f\u0645 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0627\u0641\u06cc<\/strong><\/h4>\n\n\n\n<p>\u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631\u0633\u062a \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a. \u0627\u06af\u0631 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \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 \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u0633\u0631\u06cc\u0639 \u06cc\u0627 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\u06cc\u0627 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/strong><\/h4>\n\n\n\n<p>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0634\u062f\u06cc\u062f\u06cc \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0627\u06af\u0631 \u0632\u0645\u0627\u0646 \u06a9\u0627\u0641\u06cc \u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u0646\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u062f\u0686\u0627\u0631 \u0622\u0633\u06cc\u0628 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0634\u0648\u0646\u062f. \u0641\u0634\u0627\u0631 \u0645\u062f\u0627\u0648\u0645 \u0628\u0631 \u0631\u0648\u06cc \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 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\u06a9\u0631\u062f\u0647 \u0648 \u0627\u0632 \u06a9\u0634\u06cc\u062f\u06af\u06cc\u200c\u0647\u0627\u06cc \u0634\u062f\u06cc\u062f \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u062f. \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0632 \u06a9\u0634\u0634 \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062a\u0646\u0634 \u0648 \u0627\u0633\u062a\u0631\u0633 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f2\u066b <strong>\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong><\/h4>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627\u060c \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u0627\u0646\u0646\u062f <strong>\u0647\u0627\u0644\u062a\u0631 <a href=\"https:\/\/mojclub.com\/%d8%a7%d9%86%d9%88%d8%a7%d8%b9-%d8%af%d8%af%d9%84%db%8c%d9%81%d8%aa\/\">\u062f\u062f\u0644\u06cc\u0641\u062a<\/a><\/strong>\u060c <strong>\u0644\u06af \u06a9\u0631\u0644<\/strong>\u060c \u0648 <strong>\u0644\u0627\u0646\u0686<\/strong> \u0628\u0633\u06cc\u0627\u0631 \u0645\u0641\u06cc\u062f \u0647\u0633\u062a\u0646\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0642\u0627\u062f\u0631 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f \u062a\u0627 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631\u06cc \u0631\u0627 \u062a\u062d\u0645\u0644 \u06a9\u0646\u0646\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f3\u066b <strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0646\u0627\u0633\u0628<\/strong><\/h4>\n\n\n\n<p>\u0628\u062f\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u062f\u0627\u0631\u062f. \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0627\u0646\u062c\u0627\u0645 \u0634\u0648\u0646\u062f\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u0647 \u062d\u0627\u0644\u062a \u0641\u0631\u0633\u0648\u062f\u06af\u06cc \u0645\u06cc\u200c\u0631\u0648\u0646\u062f \u0648 \u0622\u0633\u06cc\u0628\u200c\u067e\u0630\u06cc\u0631\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0645\u06cc\u0627\u0646 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0633\u0644\u0627\u0645\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f4\u066b <strong>\u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u062f\u0646 \u067e\u06cc\u0634 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646<\/strong><\/h4>\n\n\n\n<p>\u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0627\u062d\u062a\u0645\u0627\u0644 \u0622\u0633\u06cc\u0628\u060c \u0628\u062f\u0646 \u0628\u0627\u06cc\u062f \u067e\u06cc\u0634 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647\u200c\u0637\u0648\u0631 \u06a9\u0627\u0645\u0644 \u06af\u0631\u0645 \u0634\u0648\u062f. \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u0633\u0628\u06a9 \u0628\u0647 \u0645\u062f\u062a \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0622\u0645\u0627\u062f\u0647 \u06a9\u0646\u062f \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0646\u0645\u0627\u06cc\u062f.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">\u06f5\u066b <strong>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0635\u062d\u06cc\u062d<\/strong><\/h4>\n\n\n\n<p>\u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0632 \u0627\u0647\u0645\u06cc\u062a \u0632\u06cc\u0627\u062f\u06cc \u062f\u0627\u0631\u062f. \u062d\u0631\u06a9\u0627\u062a \u0646\u0627\u062f\u0631\u0633\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0631\u062f \u06a9\u0646\u0646\u062f \u0648 \u0645\u0646\u062c\u0631 \u0628\u0647 \u0622\u0633\u06cc\u0628 \u0634\u0648\u0646\u062f. \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u062f\u0631\u0633\u062a \u0648 \u0627\u0635\u0644\u0627\u062d \u0627\u0634\u062a\u0628\u0627\u0647\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u062f\u0631\u0645\u0627\u0646 \u0622\u0633\u06cc\u0628 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/h2>\n\n\n\n<p>\u0627\u06af\u0631\u0686\u0647 \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u0628\u0647\u062a\u0631 \u0627\u0632 \u062f\u0631\u0645\u0627\u0646 \u0622\u0646 \u0627\u0633\u062a\u060c \u0627\u0645\u0627 \u062f\u0631 \u0635\u0648\u0631\u062a\u06cc \u06a9\u0647 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0631\u062e \u062f\u0647\u062f\u060c \u0628\u0627\u06cc\u062f \u0647\u0631 \u0686\u0647 \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u0627\u0642\u062f\u0627\u0645 \u0628\u0647 \u062f\u0631\u0645\u0627\u0646 \u06a9\u0631\u062f. \u062f\u0631\u0645\u0627\u0646\u200c\u0647\u0627\u06cc \u0645\u0639\u0645\u0648\u0644 \u0628\u0631\u0627\u06cc \u0622\u0633\u06cc\u0628 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0639\u0628\u0627\u0631\u062a\u0646\u062f \u0627\u0632:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u06cc\u062e\u200c\u062f\u0631\u0645\u0627\u0646\u06cc<\/strong>: \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06cc\u062e \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0648\u0631\u0645 \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0646\u06cc\u0632 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628\u06cc<\/strong>: \u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628 \u0645\u0627\u0646\u0646\u062f \u0627\u06cc\u0628\u0648\u067e\u0631\u0648\u0641\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u062f\u0631\u062f \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u062f\u0647\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc<\/strong>: \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0647 \u0648 \u062a\u0642\u0648\u06cc\u062a \u0622\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0631\u0648\u0634 \u0634\u0627\u0645\u0644 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0627\u0635 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06af\u0631\u062f\u0627\u0646\u062f\u0646 \u0642\u062f\u0631\u062a \u0628\u0647 \u0639\u0636\u0644\u0647 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u0647 \u0627\u0633\u062a.<\/li>\n\n\n\n<li><strong>\u062c\u0631\u0627\u062d\u06cc<\/strong>: \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0634\u062f\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0631\u06af\u06cc \u06a9\u0627\u0645\u0644 \u0639\u0636\u0644\u0647 \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062c\u0631\u0627\u062d\u06cc \u0628\u0631\u0627\u06cc \u062a\u0631\u0645\u06cc\u0645 \u0639\u0636\u0644\u0647 \u0628\u0627\u0634\u062f.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u067e\u0627<\/h2>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u0628\u0631\u062e\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u067e\u0627 \u06a9\u0647 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f \u0622\u0648\u0631\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1\u066b <strong>\u062f\u062f\u0644\u06cc\u0641\u062a (Deadlift)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"980\" height=\"828\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/deadlift-1651142430.avif\" alt=\"\" class=\"wp-image-3097\"\/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u0628\u0627 \u067e\u0627\u0647\u0627\u06cc \u06a9\u0645\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f \u0648 \u06cc\u06a9 \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0627 \u062f\u0648 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0647 \u0648 \u0628\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627 \u0648 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0639\u0642\u0628\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0642\u062f\u0631\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0648 \u067e\u0634\u062a \u067e\u0627\u060c \u0647\u0627\u0644\u062a\u0631 \u0631\u0627 \u0628\u0647 \u0628\u0627\u0644\u0627 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0647\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647\u060c \u0648 \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u06a9\u0645\u0631 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u0628\u0631\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0648 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0639\u0636\u0644\u0627\u062a \u0645\u0641\u0635\u0644 \u0631\u0627\u0646 \u0645\u0641\u06cc\u062f \u0627\u0633\u062a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2\u066b <strong>\u0644\u06af \u06a9\u0631\u0644 (Leg Curl)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"350\" height=\"221\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/1255.jpg\" alt=\"\" class=\"wp-image-3098\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/1255.jpg 350w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/1255-300x189.jpg 300w\" sizes=\"(max-width: 350px) 100vw, 350px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u0628\u0647 \u062f\u0633\u062a\u06af\u0627\u0647 \u0644\u06af \u06a9\u0631\u0644 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0631\u0648\u06cc\u062f \u0648 \u0631\u0648\u06cc \u0622\u0646 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f. \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631\u0648\u0646 \u067e\u062f\u0627\u0644\u200c\u0647\u0627\u06cc \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u067e\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0633\u0646 \u0628\u06a9\u0634\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u0627\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0645\u062e\u0635\u0648\u0635\u0627\u064b \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0642\u062f\u0631\u062a \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0648\u06cc\u0698\u0647 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0647\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3\u066b <strong>\u0644\u0627\u0646\u0686 (Lunges)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"900\" height=\"600\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Lunges-movment_d958998d-2a9f-430e-bdea-06f1e2bcc835_900x.webp\" alt=\"\" class=\"wp-image-3104\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Lunges-movment_d958998d-2a9f-430e-bdea-06f1e2bcc835_900x.webp 900w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Lunges-movment_d958998d-2a9f-430e-bdea-06f1e2bcc835_900x-300x200.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Lunges-movment_d958998d-2a9f-430e-bdea-06f1e2bcc835_900x-768x512.webp 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0632\u0631\u06af \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f \u0648 \u0632\u0627\u0646\u0648\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0632\u0627\u0646\u0648\u06cc \u0639\u0642\u0628 \u0628\u0627\u06cc\u062f \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u0647 \u0632\u0645\u06cc\u0646 \u0628\u0631\u0633\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f \u0648 \u0647\u0645\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0627 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u0648 \u06af\u0644\u0648\u062a\u0647\u200c\u0647\u0627 (\u0628\u0627\u0633\u0646) \u0639\u0627\u0644\u06cc \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062f\u0631 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0628\u062f\u0646 \u062a\u0623\u062b\u06cc\u0631\u06af\u0630\u0627\u0631 \u0627\u0633\u062a.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4\u066b <strong>\u06af\u0644\u0627\u0628\u0631 \u062f\u0627\u0633\u062a (Glute-Ham Raise)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"480\" height=\"319\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/31931101-Glute-Ham-Raise_Thighs_small.jpg\" alt=\"\" class=\"wp-image-3099\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/31931101-Glute-Ham-Raise_Thighs_small.jpg 480w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/31931101-Glute-Ham-Raise_Thighs_small-300x199.jpg 300w\" sizes=\"(max-width: 480px) 100vw, 480px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u0628\u0631\u0627\u06cc \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u06cc\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u06af\u0644\u0627\u0628\u0631 \u062f\u0627\u0633\u062a \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u06cc\u062f. \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u067e\u062f \u062f\u0633\u062a\u06af\u0627\u0647 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0627\u0641\u0642\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648 \u06af\u0644\u0648\u062a\u0647\u060c \u0628\u0627\u0644\u0627\u062a\u0646\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u0639\u06a9\u0648\u0633 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u062f\u0631 \u0628\u062e\u0634 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u062f\u0646 \u0634\u062f\u06cc\u062f\u0627\u064b \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u067e\u0634\u062a\u06cc \u0631\u0627\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0622\u0646\u200c\u0647\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5\u066b <strong>\u067e\u0644 \u0628\u0627\u0633\u0646 (Hip Thrust)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1030\" height=\"541\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-hip-thrust-1030x541.webp\" alt=\"\" class=\"wp-image-3100\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-hip-thrust-1030x541.webp 1030w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-hip-thrust-300x158.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-hip-thrust-768x403.webp 768w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-hip-thrust.webp 1200w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u06cc\u06a9 \u0647\u0627\u0644\u062a\u0631 \u06cc\u0627 \u0648\u0632\u0646 \u0627\u0636\u0627\u0641\u0647 \u0628\u0631 \u0631\u0648\u06cc \u0642\u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646\u06cc \u0634\u06a9\u0645 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u062d\u0631\u06a9\u062a \u062f\u0647\u06cc\u062f \u062a\u0627 \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0635\u0627\u0641 \u062f\u0631\u0622\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a \u0648 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6\u066b <strong>\u0627\u0633\u06a9\u0648\u0627\u062a (Squat)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"596\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/high-bar-squat-1024x596-1.png\" alt=\"\" class=\"wp-image-3101\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/high-bar-squat-1024x596-1.png 1024w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/high-bar-squat-1024x596-1-300x175.png 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/high-bar-squat-1024x596-1-768x447.png 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u0628\u0627 \u067e\u0627\u0647\u0627\u06cc \u0628\u0627\u0632\u062a\u0631 \u0627\u0632 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u06cc\u0633\u062a\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0627\u0637\u0645\u06cc\u0646\u0627\u0646 \u062d\u0627\u0635\u0644 \u06a9\u0646\u06cc\u062f \u06a9\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0627\u0632 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u0639\u0628\u0648\u0631 \u0646\u06a9\u0646\u0646\u062f \u0648 \u067e\u0634\u062a \u0634\u0645\u0627 \u0635\u0627\u0641 \u0628\u0627\u0634\u062f. \u0633\u067e\u0633 \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u0633\u06a9\u0648\u0627\u062a\u200c\u0647\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627\u060c \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646\u060c \u06af\u0644\u0648\u062a\u0647\u200c\u0647\u0627 \u0648 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f7\u066b <strong>\u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af (Hamstring Stretch)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1030\" height=\"577\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Seated-Hamstring-Stretch-endomondo-1030x577.jpg\" alt=\"\" class=\"wp-image-3102\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Seated-Hamstring-Stretch-endomondo-1030x577.jpg 1030w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Seated-Hamstring-Stretch-endomondo-300x168.jpg 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Seated-Hamstring-Stretch-endomondo-768x430.jpg 768w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/Seated-Hamstring-Stretch-endomondo.jpg 1250w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u0628\u0631\u0627\u06cc \u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f \u0648 \u06cc\u06a9\u06cc \u0627\u0632 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u062c\u0644\u0648 \u0628\u06a9\u0634\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u062f\u0631 \u062d\u0627\u0644\u062a \u062e\u0645\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f. \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u0627 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627\u06cc \u06a9\u0634\u06cc\u062f\u0647 \u0634\u062f\u0647 \u0628\u0631\u0633\u06cc\u062f \u062a\u0627 \u06a9\u0634\u0634 \u0631\u0627 \u062f\u0631 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0627\u062d\u0633\u0627\u0633 \u06a9\u0646\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f8\u066b <strong>\u0627\u0633\u062a\u067e \u0628\u0627 \u062f\u0645\u0628\u0644 (Dumbbell Step-up)<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1030\" height=\"541\" src=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-single-leg-step-up-1030x541.webp\" alt=\"\" class=\"wp-image-3103\" srcset=\"https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-single-leg-step-up-1030x541.webp 1030w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-single-leg-step-up-300x158.webp 300w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-single-leg-step-up-768x403.webp 768w, https:\/\/mojclub.com\/wp-content\/uploads\/2025\/03\/dumbbell-single-leg-step-up.webp 1200w\" sizes=\"(max-width: 1030px) 100vw, 1030px\" \/><\/figure>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0646\u062d\u0648\u0647 \u0627\u0646\u062c\u0627\u0645<\/strong>: \u06cc\u06a9 \u062c\u0639\u0628\u0647 \u06cc\u0627 \u0633\u0637\u062d \u0628\u0644\u0646\u062f \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u062f\u0631 \u0647\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u06cc\u06a9 \u0642\u062f\u0645 \u0628\u0644\u0646\u062f \u0631\u0648\u06cc \u0633\u0637\u062d \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f\u060c \u0633\u067e\u0633 \u067e\u0627\u06cc \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0622\u0646 \u0628\u0627\u0644\u0627 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u0648\u0636\u0639\u06cc\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0627\u0632\u06af\u0631\u062f\u06cc\u062f.<\/li>\n\n\n\n<li><strong>\u0641\u0648\u0627\u06cc\u062f<\/strong>: \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0648 \u0639\u0636\u0644\u0627\u062a \u0686\u0647\u0627\u0631\u0633\u0631 \u0631\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0642\u062f\u0631\u062a \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/li>\n<\/ul>\n\n\n\n<p>\u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f \u062a\u0627 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u0647 \u0648 \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0646\u06cc\u062f. \u067e\u06cc\u0634\u0646\u0647\u0627\u062f \u0645\u06cc\u200c\u0634\u0648\u062f \u06a9\u0647 \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0631\u0627 \u0628\u0627 \u062a\u06a9\u0646\u06cc\u06a9 \u0635\u062d\u06cc\u062d \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0648 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0646\u0638\u0645 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u062a\u06cc\u062c\u0647\u200c\u06af\u06cc\u0631\u06cc<\/h2>\n\n\n\n<p>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0627\u0632 \u0639\u0636\u0644\u0627\u062a \u062d\u06cc\u0627\u062a\u06cc \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0646\u0642\u0634 \u0627\u0633\u0627\u0633\u06cc \u062f\u0631 \u0628\u0633\u06cc\u0627\u0631\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0628\u062f\u0646 \u0627\u06cc\u0641\u0627 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0622\u0633\u06cc\u0628\u200c\u067e\u0630\u06cc\u0631\u06cc \u0628\u0627\u0644\u0627\u06cc \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0634\u06a9\u0644\u0627\u062a \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0647 \u0648\u062c\u0648\u062f \u0622\u0648\u0631\u062f. \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0627\u0632 \u0637\u0631\u06cc\u0642 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc\u060c \u062a\u0642\u0648\u06cc\u062a\u06cc\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0645\u0646\u0627\u0633\u0628\u060c \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0635\u062d\u06cc\u062d \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u062f\u0631 \u0635\u0648\u0631\u062a \u0648\u0642\u0648\u0639 \u0622\u0633\u06cc\u0628\u060c \u062f\u0631\u0645\u0627\u0646 \u0633\u0631\u06cc\u0639 \u0648 \u0645\u0646\u0627\u0633\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0627\u0632\u06cc\u0627\u0628\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u06a9\u0645\u06a9 \u06a9\u0646\u062f \u0648 \u0627\u0632 \u0628\u0631\u0648\u0632 \u0645\u0634\u06a9\u0644\u0627\u062a \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0646\u0645\u0627\u06cc\u062f.<\/p>\n\n\n\n<p>\u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u062c\u062f\u0648\u0644 \u06a9\u0627\u0645\u0644 \u0648 \u062f\u0642\u06cc\u0642 \u062f\u0631\u0628\u0627\u0631\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u067e\u0627:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th><strong>\u0645\u0648\u0636\u0648\u0639<\/strong><\/th><th><strong>\u062a\u0648\u0636\u06cc\u062d\u0627\u062a<\/strong><\/th><\/tr><\/thead><tbody><tr><td><strong>\u0633\u0627\u062e\u062a\u0627\u0631 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong><\/td><td>\u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627 \u0634\u0627\u0645\u0644 \u0633\u0647 \u0639\u0636\u0644\u0647 \u0627\u0635\u0644\u06cc \u0647\u0633\u062a\u0646\u062f: \u06f1\u066b <strong>\u0628\u06cc\u0686 \u0631\u0627\u0646 (Biceps Femoris)<\/strong>\u060c \u06f2\u066b <strong>\u0633\u0645\u0646\u062a\u0648\u0633 (Semitendinosus)<\/strong>\u060c \u06f3\u066b <strong>\u0645\u0645\u06cc\u0628\u0631\u0648\u0633 (Semimembranosus)<\/strong> \u06a9\u0647 \u0647\u0645\u06af\u06cc \u062f\u0631 \u067e\u0634\u062a \u0631\u0627\u0646 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u0646\u062f \u0648 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0647\u0645 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\u062f\u0627\u0631\u0646\u062f. \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0631\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644 \u062d\u0631\u06a9\u0627\u062a \u0648 \u062a\u0633\u0647\u06cc\u0644 \u0641\u0631\u0622\u06cc\u0646\u062f\u0647\u0627\u06cc \u062f\u06cc\u0646\u0627\u0645\u06cc\u06a9\u06cc \u0628\u062f\u0646 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0647\u0633\u062a\u0646\u062f.<\/td><\/tr><tr><td><strong>\u0639\u0644\u0644 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong><\/td><td>\u06f1\u066b <strong>\u0639\u062f\u0645 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0627\u0641\u06cc<\/strong>: \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06a9\u0647 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0646\u062f\u0627\u0631\u0646\u062f\u060c \u062f\u0631 \u062d\u06cc\u0646 \u06a9\u0634\u0634 \u0648 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f \u0622\u0633\u06cc\u0628\u200c\u067e\u0630\u06cc\u0631 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f. \u06f2\u066b <strong>\u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0632\u06cc\u0627\u062f \u06cc\u0627 \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a<\/strong>: \u0641\u0634\u0627\u0631 \u0645\u062f\u0627\u0648\u0645 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0648\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u06a9\u0627\u0641\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u0634\u0648\u062f. \u06f3\u066b <strong>\u062d\u0631\u06a9\u0627\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc<\/strong>: \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u06a9\u0647 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0633\u0631\u0639\u062a \u0648 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u062c\u0647\u062a \u062f\u0627\u0631\u0646\u062f\u060c \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0648\u0627\u0631\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u06f4\u066b <strong>\u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u0646\u06cc<\/strong>: \u0636\u0639\u0641 \u062f\u0631 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0639\u062f\u0645 \u062a\u0639\u0627\u062f\u0644 \u0648 \u0622\u0633\u06cc\u0628 \u0634\u0648\u062f. \u06f5\u066b <strong>\u0639\u062f\u0645 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0635\u062d\u06cc\u062d<\/strong>: \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0627\u0634\u062a\u0628\u0627\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a 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\u062e\u0648\u0646\u0631\u06cc\u0632\u06cc \u0632\u06cc\u0631 \u067e\u0648\u0633\u062a\u06cc. \u06f3\u066b <strong>\u06a9\u0627\u0647\u0634 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062d\u0631\u06a9\u062a<\/strong>: \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0634\u062f\u06cc\u062f\u062a\u0631\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0642\u0627\u062f\u0631 \u0628\u0647 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u067e\u0627\u06cc \u062e\u0648\u062f \u0646\u062e\u0648\u0627\u0647\u062f \u0628\u0648\u062f. \u06f4\u066b <strong>\u0633\u0641\u062a\u06cc \u0648 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a<\/strong>: \u0627\u062d\u0633\u0627\u0633 \u0633\u0641\u062a\u06cc \u0648 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0627\u0632 \u062f\u06cc\u06af\u0631 \u0639\u0644\u0627\u0626\u0645 \u0631\u0627\u06cc\u062c \u0627\u0633\u062a.<\/td><\/tr><tr><td><strong>\u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628<\/strong><\/td><td>\u06f1\u066b <strong>\u06a9\u0634\u0634 \u0645\u0646\u0638\u0645 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong>: \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u06cc\u0634 \u0627\u0632 \u0647\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a. \u06f2\u066b <strong>\u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong>: \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u062f\u062f\u0644\u06cc\u0641\u062a \u0648 \u0644\u0627\u0646\u0686 \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u200c\u0647\u0627. \u06f3\u066b <strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0646\u0627\u0633\u0628<\/strong>: \u0628\u062f\u0646 \u0646\u06cc\u0627\u0632 \u0628\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0632\u0645\u0627\u0646 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0639\u0636\u0644\u0627\u062a \u062f\u0627\u0631\u062f. \u06f4\u066b <strong>\u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u062f\u0646<\/strong>: \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc \u067e\u06cc\u0634 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0642\u062f\u0631\u062a\u06cc \u0628\u0631\u0627\u06cc \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0639\u0636\u0644\u0627\u062a. \u06f5\u066b <strong>\u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0635\u062d\u06cc\u062d<\/strong>: \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0648 \u0631\u0639\u0627\u06cc\u062a \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0635\u062d\u06cc\u062d \u062f\u0631 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628.<\/td><\/tr><tr><td><strong>\u0631\u0648\u0634\u200c\u0647\u0627\u06cc \u062f\u0631\u0645\u0627\u0646 \u0622\u0633\u06cc\u0628 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af<\/strong><\/td><td>\u06f1\u066b <strong>\u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u06cc\u062e\u200c\u062f\u0631\u0645\u0627\u0646\u06cc<\/strong>: \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u06cc\u062e \u0628\u0631\u0627\u06cc \u06a9\u0627\u0647\u0634 \u0648\u0631\u0645 \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0645\u0644 \u0628\u0631\u0627\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0628\u06cc\u0634\u062a\u0631. \u06f2\u066b <strong>\u062f\u0627\u0631\u0648\u0647\u0627\u06cc \u0636\u062f\u0627\u0644\u062a\u0647\u0627\u0628\u06cc<\/strong>: \u062f\u0627\u0631\u0648\u0647\u0627\u06cc\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u06cc\u0628\u0648\u067e\u0631\u0648\u0641\u0646 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0647 \u06a9\u0627\u0647\u0634 \u062f\u0631\u062f \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u06a9\u0645\u06a9 \u06a9\u0646\u0646\u062f. \u06f3\u066b <strong>\u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc<\/strong>: \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0627\u0635 \u0641\u06cc\u0632\u06cc\u0648\u062a\u0631\u0627\u067e\u06cc \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u0648 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0647 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u0647. \u06f4\u066b <strong>\u062c\u0631\u0627\u062d\u06cc<\/strong>: \u062f\u0631 \u0645\u0648\u0627\u0631\u062f \u0634\u062f\u06cc\u062f \u06a9\u0647 \u067e\u0627\u0631\u06af\u06cc \u06a9\u0627\u0645\u0644 \u0639\u0636\u0644\u0647 \u0631\u062e \u062f\u0647\u062f\u060c \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0646\u06cc\u0627\u0632 \u0628\u0647 \u062c\u0631\u0627\u062d\u06cc \u0628\u0631\u0627\u06cc \u062a\u0631\u0645\u06cc\u0645 \u0639\u0636\u0644\u0647 \u0628\u0627\u0634\u062f.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u0627\u06cc\u0646 \u062c\u062f\u0648\u0644 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u06a9\u0627\u0645\u0644\u06cc \u062f\u0631\u0628\u0627\u0631\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u067e\u0627 \u0627\u0631\u0627\u0626\u0647 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0633\u0648\u0627\u0644\u0627\u062a \u0631\u0627\u06cc\u062c<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f1\u066b <strong>\u0686\u0647 \u0639\u0648\u0627\u0645\u0644\u06cc \u0628\u0627\u0639\u062b \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0645\u06cc\u200c\u0634\u0648\u0646\u062f\u061f<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0627\u0633\u062e<\/strong>: \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0628\u0647 \u062f\u0644\u06cc\u0644 \u0639\u062f\u0645 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a\u060c \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f \u0646\u0627\u0634\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u062f\u0648\u0646 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc\u060c \u062d\u0631\u06a9\u0627\u062a \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0648 \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u062c\u0647\u062a\u060c \u0636\u0639\u0641 \u0639\u0636\u0644\u0627\u0646\u06cc\u060c \u0648 \u0639\u062f\u0645 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0635\u062d\u06cc\u062d \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0641\u0634\u0627\u0631 \u0645\u062f\u0627\u0648\u0645 \u0628\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0648\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0646\u0627\u0633\u0628 \u0646\u06cc\u0632 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0645\u0646\u062c\u0631 \u0628\u0647 \u0622\u0633\u06cc\u0628 \u0634\u0648\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f2\u066b <strong>\u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u06a9\u0631\u062f\u061f<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0627\u0633\u062e<\/strong>: \u0628\u0631\u0627\u06cc \u067e\u06cc\u0634\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u06a9\u0634\u0634\u06cc \u0645\u0646\u0638\u0645\u060c \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af\u060c \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0645\u0646\u0627\u0633\u0628\u060c \u0622\u0645\u0627\u062f\u0647\u200c\u0633\u0627\u0632\u06cc \u0628\u062f\u0646 \u0628\u0627 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0647\u0648\u0627\u0632\u06cc\u060c \u0648 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0635\u062d\u06cc\u062d \u062f\u0631 \u0647\u0646\u06af\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0627\u06cc\u062f \u0627\u0632 \u0634\u062f\u062a \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u062e\u0648\u062f \u0622\u06af\u0627\u0647 \u0628\u0627\u0634\u0646\u062f \u0648 \u0627\u0632 \u0641\u0634\u0627\u0631 \u0632\u06cc\u0627\u062f \u062f\u0631 \u0645\u0648\u0627\u0642\u0639\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0622\u0645\u0627\u062f\u0647 \u0646\u06cc\u0633\u062a\u060c \u0627\u062c\u062a\u0646\u0627\u0628 \u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f3\u066b <strong>\u0639\u0644\u0627\u0626\u0645 \u0622\u0633\u06cc\u0628 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0686\u06cc\u0633\u062a\u061f<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0627\u0633\u062e<\/strong>: \u0639\u0644\u0627\u0626\u0645 \u0622\u0633\u06cc\u0628 \u0628\u0647 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0634\u0627\u0645\u0644 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u067e\u0634\u062a \u0631\u0627\u0646\u060c \u06a9\u0628\u0648\u062f\u06cc \u0648 \u0648\u0631\u0645 \u062f\u0631 \u0646\u0627\u062d\u06cc\u0647 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u0647\u060c \u06a9\u0627\u0647\u0634 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062d\u0631\u06a9\u062a \u062f\u0631 \u067e\u0627\u060c \u0648 \u0627\u062d\u0633\u0627\u0633 \u0633\u0641\u062a\u06cc \u06cc\u0627 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0627\u0633\u062a. \u062f\u0631 \u0635\u0648\u0631\u062a \u0622\u0633\u06cc\u0628 \u0634\u062f\u06cc\u062f\u062a\u0631\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0645\u06a9\u0646 \u0627\u0633\u062a \u0642\u0627\u062f\u0631 \u0628\u0647 \u062d\u0631\u06a9\u062a \u062f\u0627\u062f\u0646 \u067e\u0627\u06cc \u062e\u0648\u062f \u0646\u0628\u0627\u0634\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f4\u066b <strong>\u0622\u06cc\u0627 \u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a\u061f<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0627\u0633\u062e<\/strong>: \u0628\u0644\u0647\u060c \u06a9\u0634\u0634 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0633\u06cc\u0627\u0631 \u0636\u0631\u0648\u0631\u06cc \u0627\u0633\u062a. \u06a9\u0634\u0634 \u0628\u0647 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0639\u0636\u0644\u0627\u062a \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0627\u0632 \u06a9\u0634\u06cc\u062f\u06af\u06cc \u0648 \u0622\u0633\u06cc\u0628\u200c\u0647\u0627\u06cc \u0627\u062d\u062a\u0645\u0627\u0644\u06cc \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646\u060c \u0627\u0646\u062c\u0627\u0645 \u06a9\u0634\u0634 \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0646\u06cc\u0632 \u0628\u0647 \u06a9\u0627\u0647\u0634 \u0633\u0641\u062a\u06cc \u0648 \u062a\u0646\u0634 \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f5\u066b <strong>\u0686\u06af\u0648\u0646\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0631\u062f\u061f<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0627\u0633\u062e<\/strong>: \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0627 \u0627\u0646\u062c\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0642\u0627\u0648\u0645\u062a\u06cc \u0645\u0627\u0646\u0646\u062f <strong>\u0647\u0627\u0644\u062a\u0631 \u062f\u062f\u0644\u06cc\u0641\u062a<\/strong>\u060c <strong>\u0644\u0627\u0646\u0686<\/strong>\u060c \u0648 <strong>\u0644\u06af \u06a9\u0631\u0644<\/strong> \u0635\u0648\u0631\u062a \u06af\u06cc\u0631\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0642\u062f\u0631\u062a \u0639\u0636\u0644\u0627\u062a \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u06a9\u0645\u06a9 \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0642\u0627\u062f\u0631 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f \u062a\u0627 \u0641\u0634\u0627\u0631\u0647\u0627\u06cc \u0632\u06cc\u0627\u062f \u0631\u0627 \u062a\u062d\u0645\u0644 \u06a9\u0646\u0646\u062f.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">\u06f6\u066b <strong>\u0686\u0647 \u0632\u0645\u0627\u0646\u06cc \u0628\u0627\u06cc\u062f \u0628\u0647 \u067e\u0632\u0634\u06a9 \u0645\u0631\u0627\u062c\u0639\u0647 \u06a9\u0631\u062f \u0627\u06af\u0631 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0622\u0633\u06cc\u0628 \u062f\u06cc\u062f\u0647 \u0628\u0627\u0634\u062f\u061f<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0627\u0633\u062e<\/strong>: \u0627\u06af\u0631 \u062f\u0631\u062f \u0634\u062f\u06cc\u062f \u0648 \u0648\u0631\u0645 \u062f\u0631 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