{"id":10909,"date":"2025-03-16T00:00:20","date_gmt":"2025-03-16T00:00:20","guid":{"rendered":"https:\/\/fitolympia.com\/?p=10909"},"modified":"2025-03-16T16:13:42","modified_gmt":"2025-03-16T16:13:42","slug":"7-incredible-health-benefits-of-jogging","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/7-incredible-health-benefits-of-jogging\/","title":{"rendered":"7 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0644\u0627 \u062a\u0635\u062f\u0642 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636"},"content":{"rendered":"<\/p>\n<div class=\"post-item-wrap\">\n<div class=\"entry-content\">\n<p>\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u0631\u0643\u0636 \u0645\u0647\u0645 \u062c\u062f\u0627\u064b \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643\u061f \u062d\u0633\u0646\u0627\u060c \u0627\u0646\u0647\u0627 \u0623\u0628\u0633\u0637 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0642\u0648\u064a 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\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0647\u0648 \u0645\u0627 \u0647\u0630\u0647 \u0627\u0644\u0645\u0627\u062f\u0629 \u0633\u0648\u0641 \u0646\u0646\u0638\u0631 \u0641\u064a.<\/p>\n<figure class=\"wp-block-image\"><img decoding=\"async\" class=\"wp-image-147197\" src=\"https:\/\/www.medlife.com\/blog\/wp-content\/uploads\/2020\/07\/Jogging.jpg\" alt=\"Jogging\" \/><\/figure>\n<h2>\u062d\u0642\u0627\u0626\u0642 \u0645\u062b\u064a\u0631\u0629 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u062d\u0648\u0644 \u0627\u0644\u0631\u0643\u0636<\/h2>\n<p>\u0642\u0628\u0644 \u0623\u0646 \u0646\u062f\u062e\u0644 \u0641\u064a \u0628\u0639\u0636 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636\u060c \u062f\u0639\u0648\u0646\u0627 \u0646\u0644\u0642\u064a \u0646\u0638\u0631\u0629 \u062e\u0627\u0637\u0641\u0629 \u0639\u0644\u0649 \u062a\u0627\u0631\u064a\u062e\u0647\u0627 \u0648\u0643\u064a\u0641 \u062a\u0628\u064a\u0646 \u0623\u0646 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a \u0627\u0644\u0628\u0633\u064a\u0637 \u0647\u0648 \u062c\u062f\u0648\u0644 \u064a\u0648\u0645\u064a \u0645\u0639\u062a\u0631\u0641 \u0628\u0647 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0644\u062c\u0645\u0627\u0647\u064a\u0631.<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td>\u0643\u0644\u0645\u0629 &#8220;\u0647\u0631\u0648\u0644&#8221; \u0646\u0634\u0623\u062a \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u0631\u0646 \u0627\u0644\u0640 16 \u0641\u064a \u0625\u0646\u062c\u0644\u062a\u0631\u0627<\/td>\n<\/tr>\n<tr>\n<td>\u0648\u0642\u062f \u0627\u0633\u062a\u0634\u0647\u062f \u0644\u0623\u0648\u0644 \u0645\u0631\u0629 \u0641\u064a \u0639\u0627\u0645 1593 \u0645\u0646 \u0642\u0628\u0644 \u0648\u0644\u064a\u0627\u0645 \u0634\u0643\u0633\u0628\u064a\u0631 \u0641\u064a (&#8216;\u062a\u0631\u0648\u064a\u0636 \u0627\u0644\u0632\u0628\u0627\u0628\u0629&#8217;)<\/td>\n<\/tr>\n<tr>\n<td>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0643\u0627\u0646 \u0627\u0644\u0631\u0643\u0636 \u064a\u0633\u0645\u0649 &#8220;\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0637\u0631\u0642&#8221; \u0641\u064a \u0627\u0644\u0648\u0644\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u062d\u062f\u0629 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0641\u064a \u0627\u0634\u0627\u0631\u0629 \u0627\u0644\u0649 \u0627\u0644\u0645\u0644\u0627\u0643\u0645\u064a\u0646 \u0648\u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u062a\u0634\u063a\u064a\u0644 \u0639\u062f\u0629 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645.<\/td>\n<\/tr>\n<tr>\n<td>\u0622\u0631\u062b\u0631 \u0644\u064a\u062f\u064a\u0627\u0631\u062f\u060c \u0645\u062f\u0631\u0628 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a \u0645\u0646 \u0646\u064a\u0648\u0632\u064a\u0644\u0646\u062f\u0627\u060c \u0634\u0627\u0639 \u0643\u0644\u0645\u0629 \u0627\u0644\u0631\u0643\u0636 \u0639\u0646\u062f\u0645\u0627 \u0628\u062f\u0623 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u0633\u0645\u0649 \u0646\u0627\u062f\u064a \u0623\u0648\u0643\u0644\u0627\u0646\u062f \u0644\u0644\u0647\u0631\u0648\u0644\u0629 \u0641\u064a \u0639\u0627\u0645 1962.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>10 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0644\u0627 \u062a\u0635\u062f\u0642 \u0644\u0644\u0631\u0643\u0636<\/h2>\n<p>\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0647\u0645\u0627 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062a\u0637\u0627\u0628\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u062c\u064a\u062f\u0629 \u0644\u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0627\u0645\u0629. \u0623\u0641\u0636\u0644 \u062c\u0632\u0621 \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0647\u0648 \u0623\u0646\u0647 \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0630\u0644\u0643 \u0641\u064a \u0623\u064a \u0648\u0642\u062a. \u0647\u0646\u0627 7 \u0641\u0648\u0627\u0626\u062f \u0635\u062d\u064a\u0629 \u0644\u0627 \u062a\u0635\u062f\u0642 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647.<\/p>\n<h3>1. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.runtastic.com\/blog\/wp-content\/uploads\/2018\/04\/01_thumbnail_burn-fat-while-running_1200x800-1024x683.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0631\u0643\u0636 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u062a\u064a \u0627\u0642\u062a\u0631\u062d\u0647\u0627 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0623\u062e\u0635\u0627\u0626\u064a\u064a \u0627\u0644\u062a\u063a\u0630\u064a\u0629. \u0641\u0647\u0648 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u064a\u0643\u0628\u062d \u0634\u0647\u064a\u062a\u0643. \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0641\u0647\u0645 \u0623\u0646\u0647 \u062f\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u0635\u0628\u062d \u0628\u062f\u064a\u0646\u0629 \u0648\u0647\u0630\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0646\u064a \u0645\u0634\u0643\u0644\u0629 \u0623\u0643\u0628\u0631. 30 \u062f\u0642\u064a\u0642\u0629 \u0647\u0631\u0648\u0644\u0629 \u0628\u0637\u064a\u0626\u0629 \u0643\u0644 \u064a\u0648\u0645 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0648\u0642\u0641 \u0647\u0630\u0627 \u0627\u0644\u0628\u0637\u0646 \u0645\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0646 \u0627\u0644\u0638\u0647\u0648\u0631.<\/p>\n<h3>2. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0644\u0644\u062f\u0645\u0627\u063a<\/h3>\n<p>\u0627\u0644\u0631\u0643\u0636 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0644\u0642 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645\u0627\u063a 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\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u064a\u0631\u0633\u0644 \u0627\u0644\u062f\u0645 \u0627\u0644\u0645\u063a\u0630\u064a \u0625\u0644\u0649 \u0627\u0644\u0639\u0642\u0648\u0644 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0641\u064a \u0627\u0644\u062e\u0644\u064a\u062c.<\/p>\n<h3>3. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0644\u0644\u0628\u0634\u0631\u0629<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/static-bebeautiful-in.unileverservices.com\/Beauty-benefits-of-jogging_04.jpg\" alt=\"\" \/><\/figure>\n<p>\u064a\u0632\u064a\u062f \u0627\u0644\u0631\u0643\u0636 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u063a\u0630\u064a \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062c\u0644\u062f. \u064a\u062d\u0645\u0644 \u0627\u0644\u062f\u0645 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u062a\u0635\u0647\u0627 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0648\u0647\u0630\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0634\u0631\u0629 \u0646\u0627\u0628\u0636\u0629 \u0628\u0627\u0644\u062d\u064a\u0627\u0629. \u0643\u0645\u0627 \u0623\u0646\u0647 \u064a\u0637\u0631\u062f \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0633\u064a\u0626\u0629 \u0648\u0646\u0641\u0627\u064a\u0627\u062a \u0627\u0644\u0645\u0646\u062a\u062c\u0627\u062a \u0645\u0646 \u062c\u0633\u0645\u0643. \u064a\u0646\u062a\u062c \u062c\u0633\u0645\u0643 \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0625\u062c\u0647\u0627\u062f \u062a\u0633\u0645\u0649 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0628\u0634\u0631\u062a\u0643 \u062a\u0628\u062f\u0648 \u0623\u0643\u0628\u0631 \u0633\u0646\u0627\u064b. \u0627\u0644\u0631\u0643\u0636 \u064a\u062d\u0633\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u0642\u062a\u0627\u0644 \u0627\u0644\u0643\u0648\u0631\u062a\u064a\u0632\u0648\u0644.<\/p>\n<h3>4. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u064a\u0648\u0645\u064a<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/8H7RBguJ8Uk\/maxresdefault.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0631\u0643\u0636 \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0637\u0627\u0641 \u0644\u0639\u062f\u062f \u0645\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628. \u0625\u0644\u064a\u0643 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646\u0647 \u0641\u064a \u0647\u0631\u0648\u0644\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0643\u0644 \u064a\u0648\u0645.<\/p>\n<ul>\n<li>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u062e\u0631\u0649.<\/li>\n<li>\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u0643\u0627\u0641\u062d\u0629 \u0627\u0644\u0633\u0645\u0646\u0629<\/li>\n<li>\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u062a\u0642\u0644\u064a\u0645 \u0648\u062a\u0646\u0627\u0633\u0628<\/li>\n<li>\u0627\u0644\u0625\u064a\u062f\u0632 \u0641\u064a \u0635\u0646\u0639 \u0627\u0644\u0642\u0631\u0627\u0631 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/li>\n<li>\u064a\u062d\u0627\u0631\u0628 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/li>\n<li>\u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a<\/li>\n<li>\u062a\u062c\u0639\u0644\u0643 \u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062a\u0647\u0628 \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0633\u064a\u0626\u0629 \u0645\u0646 \u062c\u0633\u0645\u0643<\/li>\n<li>\u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/li>\n<li>\u0627\u0644\u0625\u064a\u062f\u0632 \u0641\u064a \u0635\u062d\u0629 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0648\u0627\u0644\u062a\u0646\u0641\u0633<\/li>\n<li>\u0627\u0644\u0625\u064a\u062f\u0632 \u0641\u064a \u0627\u0644\u0647\u0636\u0645 \u0627\u0644\u062c\u064a\u062f<\/li>\n<li>\u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/li>\n<li>\u064a\u062d\u0633\u0646 \u0645\u0646 \u0645\u0646\u0627\u0639\u0629 \u0627\u0644\u062c\u0633\u0645<\/li>\n<\/ul>\n<h3>5. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 20 \u062f\u0642\u064a\u0642\u0629<\/h3>\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u060c \u062b\u0645 \u0628\u0633\u064a\u0637\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0644\u0643 \u062c\u064a\u062f\u0629. \u0645\u0627 \u0647\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645\u0647\u0627 \u0644\u0643 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0629\u061f \u0625\u0644\u064a\u0643 \u0645\u0627 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0639\u0631\u0641\u062a\u0647.<\/p>\n<ul>\n<li>\u062d\u0631\u0648\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/li>\n<li>\u064a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646<\/li>\n<li>\u064a\u0646\u0639\u0634 \u062a\u0641\u0643\u064a\u0631\u0643<\/li>\n<li>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0642\u0644\u064a<\/li>\n<li>\u064a\u0639\u0632\u0632 \u0627\u0644\u062d\u0635\u0627\u0646\u0629<\/li>\n<li>\u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0641\u0633<\/li>\n<li>\u064a\u0645\u0646\u0639 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628<\/li>\n<\/ul>\n<h3>6. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.lifeline24.co.uk\/wp-content\/uploads\/2018\/05\/7-Benefits-of-Running-in-the-Morning.jpg\" alt=\"\" \/><\/figure>\n<p>\u062d\u0633\u0646\u0627\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062a\u062a\u0633\u0627\u0621\u0644 \u0645\u0627 \u0627\u0644\u0641\u0631\u0642 \u0627\u0644\u0630\u064a \u064a\u062d\u062f\u062b\u0647 \u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u0623\u0648 \u0641\u064a \u0648\u0642\u062a \u0645\u062a\u0623\u062e\u0631 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\u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629<\/li>\n<li>\u0627\u0644\u0642\u0641\u0632 \u064a\u0628\u062f\u0623 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/li>\n<li>\u064a\u0642\u0648\u064a \u0639\u0638\u0627\u0645\u0643<\/li>\n<\/ul>\n<p>\u0628\u0639\u0628\u0627\u0631\u0627\u062a \u0628\u0633\u064a\u0637\u0629\u060c \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0641\u064a \u0648\u0642\u062a \u0645\u0628\u0643\u0631 \u064a\u062c\u0639\u0644 \u0627\u0644\u0631\u062c\u0644 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629\u060c \u063a\u0646\u064a\u0629 \u0648\u062d\u0643\u064a\u0645\u0629.<\/p>\n<h3>7. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0631\u0643\u0636 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621<\/h3>\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/content.active.com\/Assets\/Active.com+Content+Site+Digital+Assets\/Article+Image+Update\/2017\/Dec+12\/Silhouette+of+Runner+at+Sunset-Carousel.jpg\" alt=\"\" \/><\/figure>\n<p>\u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0645\u0633\u0627\u0621 \u0647\u064a \u0623\u064a\u0636\u0627 \u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631. \u0643\u0644 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0648\u0647\u0630\u0627 \u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0645\u0633\u0627\u0621.<\/p>\n<ul>\n<li>\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644<\/li>\n<li>\u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u0625\u062c\u0647\u0627\u062f<\/li>\n<li>\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0644\u064a\u0644 \u0647\u0648 \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0623\u0645\u0644 \u0645\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0634\u0627\u0642\u0629.<\/li>\n<\/ul>\n<h2>\u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u064a\u0647\u0631\u0648\u0644 \u0623\u0648 \u064a\u0647\u0631\u0648\u0644 \u0645\u0633\u0627\u0621\u061f \u0623\u064a\u0647\u0645\u0627 \u0623\u0641\u0636\u0644\u061f<\/h2>\n<p>\u0635\u0628\u0627\u062d \u0627\u0644\u0628\u0627\u0643\u0631 \u064a\u0647\u0631\u0648\u0644 \u0623\u0648 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0644\u064a\u0644\u0627 \u0639\u0644\u0649 \u062d\u062f \u0633\u0648\u0627\u0621 \u0645\u0641\u064a\u062f\u0629 \u0648\u0644\u0647\u0627 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