{"id":6931,"date":"2021-11-03T16:55:11","date_gmt":"2021-11-03T16:55:11","guid":{"rendered":"https:\/\/fitolympia.com\/?p=6931"},"modified":"2021-11-03T17:07:04","modified_gmt":"2021-11-03T17:07:04","slug":"10-aerobic-exercise-examples-how-to-benefits-and-more","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/ar\/10-aerobic-exercise-examples-how-to-benefits-and-more\/","title":{"rendered":"10 \u0623\u0645\u062b\u0644\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629: \u0643\u064a\u0641\u064a\u0629, \u0641\u0648\u0627\u0626\u062f, \u0648\u0623\u0643\u062b\u0631"},"content":{"rendered":"<h2 class=\"wp-block-heading\">\u0646\u0638\u0631\u0647 \u0639\u0627\u0645\u0647<\/h2> <p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0647\u064a \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0627\u0644\u062c\u0631\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a. \u0631\u0628\u0645\u0627 \u062a\u0639\u0631\u0641\u0647\u0627 \u0643&#8221;\u0642\u0644\u0628&#8221;.<\/p> <p>\u0628\u062d\u0643\u0645 \u0627\u0644\u062a\u0639\u0631\u064a\u0641\u060c \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u062a\u0639\u0646\u064a &#8220;\u0645\u0639 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646&#8221;. \u0633\u0648\u0641 \u064a\u0632\u064a\u062f \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0648\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062f\u0645\u0648\u064a.<\/p> <p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u062a\u062e\u062a\u0644\u0641 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629. \u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636\u060c \u0631\u0634\u0642\u0627\u062a \u0646\u0627\u0631\u064a\u0629 \u0633\u0631\u064a\u0639\u0629 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629. \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630\u0647\u0627 \u0641\u064a \u0623\u0642\u0635\u0649 \u062c\u0647\u062f \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629. \u0647\u0630\u0627 \u0639\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u064a\u0645\u0643\u0646\u0643 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0644\u0641\u062a\u0631\u0629 \u0645\u062a\u0648\u0627\u0635\u0644\u0629 \u0645\u0646 \u0627\u0644\u0632\u0645\u0646.<\/p> <p>\u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0648\u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0648\u062a\u0630\u0643\u0631\u060c \u062a\u062d\u062f\u062b \u062f\u0627\u0626\u0645\u0627 \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u062c\u062f\u064a\u062f \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/p> <h2 class=\"wp-block-heading\">\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h2> <p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0645\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0644\u0627\u060c \u0623\u064a\u0636\u0627. \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u062f\u0627\u0626\u0645\u0627 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0628\u062f\u0621 \u0623\u064a \u0645\u0645\u0627\u0631\u0633\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0642\u0641\u0632 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644<\/h3> <p><strong>\u0627\u0644\u0645\u0639\u062f\u0627\u062a:&nbsp;<\/strong>\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629 (\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629)\u060c \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>\u0648nbsp\u061b \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u062d\u0628\u0644 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0623\u0641\u0636\u0644 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0628\u064a\u0646 \u0627\u0644\u064a\u062f \u0648\u0627\u0644\u0642\u062f\u0645\u060c \u0648\u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u064a\u062c\u0628 \u062a\u0639\u062f\u064a\u0644 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0644\u0627\u0631\u062a\u0641\u0627\u0639\u0643. \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0639 \u0643\u0644\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u062d\u0628\u0644 \u0648\u062a\u0648\u0633\u064a\u0639 \u0645\u0642\u0627\u0628\u0636 \u0644\u0625\u0628\u0637\u064a\u0643. \u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0630\u064a \u0633\u062a\u0630\u0647\u0628\u064a\u0646 \u0644\u0647 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0637\u0648\u064a\u0644\u0627 \u062c\u062f\u0627\u060c \u0648\u0642\u0637\u0639 \u0623\u0648 \u0631\u0628\u0637\u0647 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0639\u062b\u0631 \u0639\u0644\u0649 \u0627\u0644\u062d\u0628\u0644.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:&nbsp;<\/strong>15 \u0625\u0644\u0649 25 \u062f\u0642\u064a\u0642\u0629\u060c 3 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0628\u0639\u062f \u062f\u0627\u0626\u0631\u0629 \u062d\u0628\u0644 \u0627\u0644\u0642\u0641\u0632 \u0647\u0648 \u0646\u0634\u0627\u0637 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0623\u0648 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0643 \u0633\u0648\u0641 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0644\u062f\u064a\u0643 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0641\u0636\u0627\u0621. \u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u062a\u063a\u0631\u0642 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0645\u0646 15 \u0625\u0644\u0649 25 \u062f\u0642\u064a\u0642\u0629 \u0644\u0625\u0643\u0645\u0627\u0644\u0647.<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627:<\/p> <ol class=\"wp-block-list\"><li>Start by\u00a0jogging forward\u00a0as you swing the jump rope over your head and under your feet. Do this move for 15 seconds.<\/li><li>Next, reverse your direction and jog backward as you continue to swing the jump rope. Do this move for 15 seconds.<\/li><li>Finish your set by doing a\u00a0hopscotch jump\u00a0for 15 seconds. To do this move, jump rope in place, and as you jump, alternate between jumping your feet out to the sides and then back to the center, similar to how you\u2019d move them while doing jumping jacks. Do this move for 15 seconds.<\/li><li>Rest for 15 seconds between sets.<\/li><li>Repeat 18 times.<\/li><\/ol> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0641\u064a\u0630 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a. \u064a\u062c\u0628 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0645\u062f\u0629 60 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u060c \u062a\u0644\u064a\u0647\u0627 60 \u062b\u0627\u0646\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629.<\/p> <h3 class=\"wp-block-heading\">\u062f\u0627\u0626\u0631\u0629 \u0642\u0648\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629) \u060c \u0643\u0631\u0633\u064a \u0642\u0648\u064a \u0623\u0648 \u0623\u0631\u064a\u0643\u0629 \u0644\u0644\u063a\u0637\u0633<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629, \u064a\u0628\u0646\u064a \u0642\u0648\u0629, \u0648\u0646\u063a\u0645\u0627\u062a \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0645\u0639 \u0643\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0639\u0646\u062f \u0645\u0633\u062a\u0648\u0649 \u0645\u0639\u062a\u062f\u0644 \u0637\u0648\u0627\u0644 \u0627\u0644\u0648\u0642\u062a. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0641\u064a \u0645\u062d\u0627\u062f\u062b\u0629 \u0642\u0635\u064a\u0631\u0629 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 15 \u0625\u0644\u0649 25 \u062f\u0642\u064a\u0642\u0629\u060c 3 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628. \u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629:<\/p> <ul class=\"wp-block-list\"><li>squats<\/li><li>lunges<\/li><li>pushups<\/li><li>dips<\/li><li>torso twist<\/li><\/ul> <p>\u062b\u0645 \u0647\u0631\u0648\u0644 \u0623\u0648 \u0645\u0627\u0631\u0633 \u0641\u064a \u0645\u0643\u0627\u0646 \u0644\u0645\u062f\u0629 1 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0646\u0634\u0637\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643. \u0647\u0630\u0647 \u062f\u0627\u0626\u0631\u0629 \u0648\u0627\u062d\u062f\u0629 \u0643\u0631\u0631 \u0627\u0644\u062f\u0627\u0626\u0631\u0629 2 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 5 \u062f\u0642\u0627\u0626\u0642 \u0628\u064a\u0646 \u0627\u0644\u062f\u0648\u0627\u0626\u0631. \u062a\u0647\u062f\u0626\u0629 \u0628\u0639\u062f \u0630\u0644\u0643 \u0645\u0639 \u0628\u0639\u0636 \u0627\u0644\u0636\u0648\u0621 \u062a\u0645\u062a\u062f.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>\u00a0\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u062c\u0631\u064a<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u0627\u0644\u062c\u0631\u064a \u0647\u0648 \u0648\u0627\u062d\u062f \u0645\u0646 \u0623\u0643\u062b\u0631 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u0639\u0627\u0644\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644 \u0644\u0627 \u0627\u0644\u062d\u0635\u0631.<\/p> <p><strong>\u0645\u062e\u0627\u0648\u0641 \u0627\u0644\u0633\u0644\u0627\u0645\u0629:<\/strong>&#038; \u0627\u062e\u062a\u0631 \u0637\u0631\u0642 \u062a\u0634\u063a\u064a\u0644 \u0645\u0636\u0627\u0621\u0629 \u062c\u064a\u062f\u0627 \u0648\u0645\u0645\u0647\u0648\u0644\u0629 \u0628\u0627\u0644\u0633\u0643\u0627\u0646. \u062f\u0639 \u0634\u062e\u0635 \u0645\u0627 \u064a\u0639\u0631\u0641 \u0623\u064a\u0646 \u0633\u062a\u0643\u0648\u0646<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629\u060c 2 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u0627\u060c \u0641\u0631\u0643\u0636 \u0644\u0645\u062f\u0629 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0631\u062a\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0648\u062a\u064a\u0631\u062a\u0643 \u0645\u062d\u0627\u062f\u062b\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0643\u0636. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 5 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0648\u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0644\u0644\u0628\u062f\u0621. \u0644\u0644\u0628\u0642\u0627\u0621 \u062e\u0627\u0644\u064a\u0627 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0627\u062a\u0645\u062f\u062f \u062f\u0627\u0626\u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0631\u0643\u0636.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0645\u0634\u064a<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629)<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>\u00a0\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0642\u0644\u0644 \u0627\u0644\u0645\u0634\u064a \u064a\u0648\u0645\u064a\u0627 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0645\u0636\u0627\u0621\u0629 \u062c\u064a\u062f\u0627 \u0648\u0627\u0644\u0645\u0643\u062a\u0638\u0629 \u0628\u0627\u0644\u0633\u0643\u0627\u0646. \u0627\u062e\u062a\u0631 \u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u062f\u0639\u0645\u0627 \u062c\u064a\u062f\u0627 \u0644\u0644\u0643\u0627\u062d\u0644 \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0623\u0648 30 \u062f\u0642\u064a\u0642\u0629 5 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0645\u0634\u064a \u0647\u0648 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0641\u0647\u062f\u0641 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0648\u064a\u0645\u0643\u0646 \u062a\u0642\u0633\u064a\u0645 \u0647\u0630\u0627 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a 5 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0623\u0648\u060c \u0627\u0644\u0645\u0634\u064a \u0628\u0633\u0631\u0639\u0629 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f\u060c 3 \u0645\u0631\u0627\u062a \u0643\u0644 \u064a\u0648\u0645.<\/p> <p>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062c\u0647\u0627\u0632 \u062a\u0639\u0642\u0628 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0645\u0631\u0627\u0642\u0628\u0629 \u0639\u062f\u062f \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062a\u062e\u0630\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645. \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0627\u0644\u0645\u0634\u064a 10000 \u062e\u0637\u0648\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0642\u0627\u0639\u062f\u0629 (\u0627\u0644\u0645\u0628\u0644\u063a \u0627\u0644\u062d\u0627\u0644\u064a \u0627\u0644\u0630\u064a \u062a\u0645\u0634\u064a \u0639\u0644\u064a\u0647) \u0648\u0628\u0628\u0637\u0621 \u0639\u062f\u062f \u062e\u0637\u0648\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0645\u0642\u062f\u0627\u0631 500 \u0625\u0644\u0649 1000 \u062e\u0637\u0648\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u064a\u0648\u0645\u064a\u0627 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0625\u0644\u0649 \u0623\u0633\u0628\u0648\u0639\u064a\u0646.<\/p> <p>\u0644\u0630\u0644\u0643\u060c \u0628\u0645\u062c\u0631\u062f \u062a\u062d\u062f\u064a\u062f \u0642\u0627\u0639\u062f\u062a\u0643\u060c \u0623\u0636\u0641 500 \u0625\u0644\u0649 1000 \u062e\u0637\u0648\u0629 \u0625\u0636\u0627\u0641\u064a\u0629. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0628\u0639\u062f \u0623\u0633\u0628\u0648\u0639 \u0625\u0644\u0649 \u0623\u0633\u0628\u0648\u0639\u064a\u0646\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u062e\u0637\u0648\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0628\u0645\u0642\u062f\u0627\u0631 500 \u0625\u0644\u0649 1000 \u062e\u0637\u0648\u0629 \u0625\u0636\u0627\u0641\u064a\u0629.<\/p> <h2 class=\"wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/h2> <p>\u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u062d\u0644\u064a\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0647\u0648 \u0645\u0643\u0627\u0646 \u0639\u0638\u064a\u0645 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0631\u0628\u0645\u0627 \u0644\u062f\u064a\u0647\u0645 \u0645\u0639\u062f\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0645\u0637\u0627\u062d\u0646 \u0648\u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0648\u0627\u0644\u0622\u0644\u0627\u062a \u0627\u0644\u0628\u064a\u0636\u0627\u0648\u064a\u0629. \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0628\u0631\u0643\u0629 \u0644\u0644\u0633\u0628\u0627\u062d\u0629 \u0641\u064a \u0644\u0641\u0627\u062a\u060c \u0623\u064a\u0636\u0627.<\/p> <p>\u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u062a\u0623\u0643\u062f\u0627 \u0645\u0646 \u0643\u064a\u0641\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0648\u0639 \u0645\u0646 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0627\u0637\u0644\u0628 \u062f\u0627\u0626\u0645\u0627 \u0645\u0646 \u0623\u062d\u062f \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0623\u0648 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0627\u0644\u0633\u0628\u0627\u062d\u0647<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u062d\u0645\u0627\u0645 \u0633\u0628\u0627\u062d\u0629\u060c \u0645\u0644\u0627\u0628\u0633 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0646\u0638\u0627\u0631\u0627\u062a \u0648\u0627\u0642\u064a\u0629 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u060c \u0644\u0630\u0644\u0643 \u0641\u0647\u064a \u062c\u064a\u062f\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0623\u0648 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0639\u0627\u0641\u0648\u0646 \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u064a\u0634\u0648\u0646 \u0645\u0639 \u0642\u062f\u0631\u0629 \u0645\u062d\u062f\u0648\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0644\u0647\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u062d\u062f\u0647\u0627\u060c \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0645\u0645\u0643\u0646\u0627\u060c \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u062d\u0645\u0627\u0645 \u0633\u0628\u0627\u062d\u0629 \u0645\u0639 \u0645\u0646\u0642\u0630 \u0641\u064a \u0627\u0644\u062e\u062f\u0645\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0641\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0633\u062c\u064a\u0644 \u0641\u064a \u062f\u0631\u0648\u0633 \u0627\u0644\u0633\u0628\u0627\u062d\u0629.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>10 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u0646 2 \u0625\u0644\u0649 5 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639. \u0623\u0636\u0641 5 \u062f\u0642\u0627\u0626\u0642 \u0625\u0644\u0649 \u0648\u0642\u062a \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0629 \u0627\u0644\u0633\u0628\u0627\u062d\u0629.<\/p> <p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u062c\u064a\u0645 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u062d\u0645\u0627\u0645 \u0633\u0628\u0627\u062d\u0629\u060c \u062d\u0627\u0648\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0643\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u063a\u064a\u0631 \u0645\u0628\u0633\u060c \u0644\u0630\u0627 \u0641\u0647\u0648 \u062e\u064a\u0627\u0631 \u062c\u064a\u062f \u0625\u0630\u0627 \u0643\u0646\u062a \u0639\u0631\u0636\u0629 \u0644\u0644\u0625\u0635\u0627\u0628\u0629. \u0643\u0645\u0627 \u0623\u0646\u0643 \u062a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u062a\u0646\u063a\u064a\u0645 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u2014 \u0643\u0644 \u0630\u0644\u0643 \u062f\u0648\u0646 \u0625\u0636\u0627\u0641\u0629 \u0625\u062c\u0647\u0627\u062f \u0625\u0636\u0627\u0641\u064a \u0625\u0644\u0649 \u062c\u0633\u0645\u0643.<\/p> <p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0636\u0631\u0628\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u062d\u0631\u0629. \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0623\u0643\u062b\u0631\u060c \u0625\u0636\u0627\u0641\u0629 \u0636\u0631\u0628\u0627\u062a \u0625\u0636\u0627\u0641\u064a\u0629. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628 1 \u0625\u0644\u0649 4 \u0644\u0641\u0627\u062a \u0645\u0646 \u0627\u0644\u0641\u0631\u064a \u0633\u062a\u0627\u064a\u0644 \u062a\u0644\u064a\u0647\u0627 1 \u0625\u0644\u0649 4 \u0644\u0641\u0627\u062a \u0645\u0646 \u0627\u0644\u0635\u062f\u0631 \u0623\u0648 \u0627\u0644\u0638\u0647\u0631.<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0628\u062a\u060c \u0648\u0627\u0644\u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628 \u062d\u0645\u0627\u0645 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u064a\u0646 \u0644\u0641\u0627\u062a. \u0627\u062a\u0628\u0639 \u062f\u0627\u0626\u0645\u0627 \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0627\u0644\u0645\u0633\u0628\u062d \u062d\u064a\u062b \u062a\u0633\u0628\u062d.<\/p> <h3 class=\"wp-block-heading\">\u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0642\u0648\u0629 \u0627\u0644\u0633\u0627\u0642.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0627\u0637\u0644\u0628 \u0645\u0646 \u0645\u062f\u0631\u0628 \u0641\u064a \u0635\u0627\u0644\u0629 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\u062b\u0627\u0628\u062a\u0629.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 35 \u0625\u0644\u0649 45 \u062f\u0642\u064a\u0642\u0629\u060c 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0647\u0648 \u062e\u064a\u0627\u0631 \u0622\u062e\u0631 \u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631. \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0647\u064a \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062c\u064a\u062f\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 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\u0623\u062e\u0630 \u0641\u0626\u0629.<\/p> <p>\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u0633\u0647\u0644 \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u062a\u0643 \u0625\u0644\u0649 15 \u0645\u064a\u0644\u0627 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0648\u062a\u0647\u062f\u0641 \u0625\u0644\u0649 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0627\u0644\u0645\u0637\u0631\u062f. \u064a\u0628\u0631\u062f \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642. \u062a\u0645\u062a\u062f \u062d\u062a\u0649 \u0627\u0644\u0646\u0647\u0627\u064a\u0629.<\/p> <h3 class=\"wp-block-heading\">\u0625\u0647\u0644\u064a\u0644\u062c\u064a<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038;\u0622\u0644\u0629 \u0628\u064a\u0636\u0627\u0648\u064a\u0629<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u0622\u0644\u0627\u062a \u0628\u064a\u0636\u0627\u0648\u064a \u0627\u0644\u0634\u0643\u0644 \u062a\u0648\u0641\u064a\u0631 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062c\u064a\u062f\u0629 \u0648\u0647\u0630\u0627 \u0623\u0642\u0644 \u0625\u0631\u0647\u0627\u0642\u0627 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646\u060c \u0648\u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u062d\u0644\u0642\u0629 \u0645\u0641\u0631\u063a\u0629 \u0623\u0648 \u062a\u0634\u063a\u064a\u0644 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642 \u0623\u0648 \u0645\u0633\u0627\u0631\u0627\u062a.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0646\u0628\u0633\u0628\u061b \u0646\u062a\u0637\u0644\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645\u060c \u0648\u0644\u064a\u0633 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644. \u0627\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0642\u0648\u062f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0643 \u063a\u064a\u0631 \u0645\u0633\u062a\u0642\u0631 \u0623\u0648 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u0644\u062f\u062e\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u062c\u0647\u0627\u0632 \u0648\u0625\u064a\u0642\u0627\u0641 \u062a\u0634\u063a\u064a\u0644\u0647.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629\u060c 2 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0642\u062f \u062a\u0628\u062f\u0648 \u0627\u0644\u0622\u0644\u0629 \u0627\u0644\u0628\u064a\u0636\u0627\u0648\u064a\u0629 \u0645\u062e\u064a\u0641\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0648\u0644\u0643\u0646 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0628\u0645\u062c\u0631\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062a\u0639\u0644\u064a\u0642 \u0645\u0646\u0647\u0627. \u0628\u0639\u062f \u0627\u0644\u0627\u062d\u0645\u0627\u0621\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0648\u0642\u0641 \u0627\u0644\u062e\u0627\u0635 \u062a\u0633\u062a\u0642\u064a\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0633\u0627\u0642\u064a\u0643 \u0641\u064a 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class=\"wp-block-heading\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0641\u0626\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629<\/h2> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u0644\u0627 \u062a\u062d\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0646\u0641\u0633\u0643\u060c \u064a\u0645\u0643\u0646 \u0644\u0644\u0641\u0626\u0629 \u062a\u0648\u0641\u064a\u0631 \u0628\u064a\u0626\u0629 \u062f\u0627\u0639\u0645\u0629 \u0648\u0645\u0634\u062c\u0639\u0629. \u0627\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0633 \u0623\u0646 \u064a\u0638\u0647\u0631 \u0644\u0643 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0639\u062f\u064a\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0630\u0627 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\u0627\u0644\u0642\u0644\u0628<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629)<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a \u0647\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u064a \u062a\u0628\u0646\u064a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0642\u062f \u064a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u064a\u062d\u0633\u0646 \u0631\u062f\u0648\u062f \u0627\u0644\u0641\u0639\u0644 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u0635\u0641. \u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062f\u0648\u0627\u0631.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 60 \u062f\u0642\u064a\u0642\u0629\u060c 1 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0643\u064a\u0643 \u0628\u0648\u0643\u0633\u064a\u0646\u063a \u0627\u0644\u0642\u0644\u0628 \u0647\u0648 \u0645\u0632\u064a\u062c \u0645\u0646 \u0641\u0646\u0648\u0646 \u0627\u0644\u062f\u0641\u0627\u0639 \u0639\u0646 \u0627\u0644\u0646\u0641\u0633\u060c \u0648\u0627\u0644\u0645\u0644\u0627\u0643\u0645\u0629\u060c \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0642\u062f \u062a\u0628\u062f\u0623 \u0635\u0641\u0643 \u0645\u0639 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636\u060c \u0648\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a\u060c \u0623\u0648 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0645\u062b\u0644 pushups. \u062b\u0645 \u0646\u062a\u0648\u0642\u0639 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u0644\u0643\u0645\u0627\u062a \u0648\u0627\u0644\u0631\u0643\u0644\u0627\u062a \u0648\u0627\u0644\u0636\u0631\u0628\u0627\u062a \u0627\u0644\u064a\u062f\u0648\u064a\u0629 \u0644\u0644\u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a.<\/p> <p>\u0642\u062f \u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0627\u0633\u064a\u0629 \u0623\u0648 \u062a\u0642\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629. \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u062f\u0627\u0626\u0645\u0627 \u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0645\u0639 \u062a\u0647\u062f\u0626\u0629 \u0648\u062a\u0645\u062a\u062f. \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0637\u0648\u0627\u0644 \u0627\u0644\u0635\u0641.<\/p> <h3 class=\"wp-block-heading\">\u0632\u0648\u0645\u0628\u0627<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u0623\u062d\u0630\u064a\u0629 \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 (\u0623\u062d\u0630\u064a\u0629 \u0631\u064a\u0627\u0636\u064a\u0629)<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>\u0648nbsp;Zumba \u0645\u0641\u064a\u062f \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628, \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642, \u0646\u063a\u0645\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0643\u0644\u0647, \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u062e\u0644\u0627\u0644 \u0627\u0644\u0635\u0641. \u062e\u0630 \u0642\u0633\u0637\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u062f\u0648\u0627\u0631. \u0642\u062f \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0631\u062a\u062f\u0627\u0621 \u0623\u062d\u0630\u064a\u0629 \u062a\u0648\u0641\u0631 \u062f\u0639\u0645\u0627 \u062c\u064a\u062f\u0627 \u0644\u0644\u0643\u0627\u062d\u0644 \u0625\u0630\u0627 \u0643\u0646\u062a \u0639\u0631\u0636\u0629 \u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0643\u0627\u062d\u0644.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 60 \u062f\u0642\u064a\u0642\u0629\u060c 1 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0631\u0642\u0635\u060c \u0632\u0648\u0645\u0628\u0627 \u0647\u0648 \u062e\u064a\u0627\u0631 \u0645\u062a\u0639\u0629 \u0644\u062a\u062c\u0631\u064a\u0628 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629. \u0628\u0639\u062f \u0627\u0644\u0627\u062d\u0645\u0627\u0621\u060c \u0633\u0648\u0641 \u064a\u0631\u0634\u062f \u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0635\u0641 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0631\u0642\u0635 \u0633\u0647\u0644\u0629 \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u064a \u062a\u0645 \u062a\u0639\u064a\u064a\u0646\u0647\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0627\u0644\u0645\u062a\u0641\u0627\u0626\u0644\u0629. \u0633\u0648\u0641 \u062a\u0646\u062a\u0647\u064a \u0645\u0639 \u062a\u0647\u062f\u0626\u0629 \u0648\u062a\u0645\u062a\u062f.<\/p> <p>\u0627\u0644\u0623\u062d\u0630\u064a\u0629 \u0645\u0637\u0644\u0648\u0628\u0629. \u0634\u0631\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0637\u0648\u0627\u0644 \u0627\u0644\u0635\u0641. \u064a\u0645\u0643\u0646\u0643 \u062f\u0627\u0626\u0645\u0627 \u0623\u062e\u0630 \u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0627\u0646\u0636\u0645\u0627\u0645 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0628\u062a.<\/p> <h3 class=\"wp-block-heading\">\u0641\u0626\u0629 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629<\/h3> <p><strong>\u0645\u0639\u062f\u0627\u062a:<\/strong>&#038; \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629\u060c \u0623\u062d\u0630\u064a\u0629 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)\u060c \u0645\u0628\u0637\u0646 \u062f\u0631\u0627\u062c\u0629 \u0642\u0635\u064a\u0631\u0629 \u0623\u0648 \u0627\u0644\u0633\u0631\u0627\u0648\u064a\u0644 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a)<\/p> <p><strong>\u0641\u0648\u0627\u0626\u062f:<\/strong>&#038; \u062f\u0631\u0648\u0633 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p> <p><strong>\u0623\u0645\u0627\u0646:<\/strong>&#038; \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u062c\u062f\u064a\u062f \u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0623\u0648 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u062a\u062c\u062f\u064a\u062f\u060c \u0627\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0625\u0639\u062f\u0627\u062f \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629. \u062e\u0641\u0636 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0628\u062a\u060c \u0623\u0648 \u0623\u062e\u0630 \u0642\u0633\u0637 \u0645\u0646 \u0627\u0644\u0631\u0627\u062d\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0634\u0639\u0631 lightheaded.<\/p> <p><strong>\u0627\u0644\u0645\u062f\u0629 \u0648\u0627\u0644\u062a\u0631\u062f\u062f:<\/strong>&#038; 45 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629\u060c 1 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639<\/p> <p>\u0639\u0644\u0649 \u0639\u0643\u0633 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0639\u0644\u0649 \u0645\u0647\u0644\u060c \u0633\u0648\u0641 \u0641\u0626\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643. \u0642\u062f \u062a\u0634\u0645\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u062a\u0633\u0644\u0642 (\u0627\u0644\u0645\u0646\u062d\u062f\u0631) \u0623\u062c\u0632\u0627\u0621 \u0644\u0623\u0642\u0635\u0649 \u0642\u062f\u0631 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u062f\u0631\u064a\u0628. \u0648\u0647\u0630\u0627 \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u0644\u0647\u062c\u0629 \u0639\u0636\u0644\u0627\u062a\u0643. \u062a\u062a\u0637\u0644\u0628 \u0628\u0639\u0636 \u0627\u0644\u0637\u0628\u0642\u0627\u062a \u0623\u062d\u0630\u064a\u0629 \u062f\u0648\u0631\u0629 \u0627\u0644\u062a\u064a \u0643\u0646\u062a &#8220;\u0645\u0642\u0637\u0639&#8221; \u0641\u064a \u0627\u0644\u062f\u0631\u0627\u062c\u0629. \u064a\u0645\u0643\u0646\u0643 \u0639\u0627\u062f\u0629 \u0627\u0633\u062a\u0626\u062c\u0627\u0631 \u0647\u0630\u0647 \u0641\u064a \u0645\u0646\u0634\u0623\u0629 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643.<\/p> <p>\u0645\u0639\u0638\u0645 \u0627\u0644\u0641\u0635\u0648\u0644 \u0627\u0644\u062f\u0631\u0627\u0633\u064a\u0629 \u0647\u064a 45 \u0625\u0644\u0649 60 \u062f\u0642\u064a\u0642\u0629 \u0637\u0648\u064a\u0644\u0629 \u0648\u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\u060c \u062a\u0647\u062f\u0626\u0629\u060c \u0648\u062a\u0645\u062a\u062f. \u0623\u062d\u0636\u0631 \u0627\u0644\u0645\u0627\u0621 \u0645\u0639\u0643 \u0625\u0644\u0649 \u0627\u0644\u0635\u0641. \u0625\u0630\u0627 \u0643\u0646\u062a \u062c\u062f\u064a\u062f\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0648\u0627\u0644\u062a\u062c\u0648\u0644 \u0628\u062e\u0641\u0629 \u0644\u0641\u062a\u0631\u0629 \u0627\u0646\u0642\u0637\u0627\u0639 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0628\u062a.<\/p> <h2 class=\"wp-block-heading\">\u0643\u0645 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u062a\u062d\u062a\u0627\u062c\u061f<\/h2> <p>\u0648&#038; nbsp;<a href=\"http:\/\/www.heart.org\/HEARTORG\/HealthyLiving\/PhysicalActivity\/FitnessBasics\/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.Wtz7kdPwauU\" target=\"_blank\" rel=\"noreferrer noopener\">American Heart Association<\/a>&#038; \u062a\u0648\u0635\u064a 30 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0646\u0641\u0635\u0644 \u0630\u0644\u0643\u060c \u0645\u0639 \u0630\u0644\u0643. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0623\u0648 \u0639\u0634\u0631 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\u0635\u062d\u062a\u0643 \u0648\u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0622\u0645\u0646 \u0648\u0627\u0644\u0641\u0639\u0627\u0644 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0643.<\/p> ","protected":false},"excerpt":{"rendered":"<p>\u0646\u0638\u0631\u0647 \u0639\u0627\u0645\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0647\u064a \u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u062a\u0643\u064a\u064a\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0627\u0644\u0633\u0628\u0627\u062d\u0629 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":16769,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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