{"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\/hi\/7-incredible-health-benefits-of-jogging\/","title":{"rendered":"\u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 7 \u0905\u0924\u0941\u0932\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d"},"content":{"rendered":"<\/p>\n<p>\u091c\u0949\u0917\u093f\u0902\u0917 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0907\u0924\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u094d\u092f\u094b\u0902 \u0939\u0948? \u0916\u0948\u0930, \u092f\u0939 \u0938\u092c\u0938\u0947 \u0938\u0930\u0932 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 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\u0905\u0928\u0941\u0938\u0942\u091a\u0940 \u0964<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td>&#8216;\u091c\u094b\u0917&#8217; \u0936\u092c\u094d\u0926 \u0915\u0940 \u0909\u0924\u094d\u092a\u0924\u094d\u0924\u093f \u0907\u0902\u0917\u094d\u0932\u0948\u0902\u0921 \u092e\u0947\u0902 16 \u0936\u0924\u0915 \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0939\u0941\u0908 \u0925\u0940<\/td>\n<\/tr>\n<tr>\n<td>\u092f\u0939 \u092a\u0939\u0932\u0940 \u092c\u093e\u0930 1593 \u092e\u0947\u0902 \u0935\u093f\u0932\u093f\u092f\u092e \u0936\u0947\u0915\u094d\u0938\u092a\u093f\u092f\u0930 \u0926\u094d\u0935\u093e\u0930\u093e \u0909\u0926\u094d\u0927\u0943\u0924 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0925\u093e (&#8216;Shrew \u0915\u0947 Taming&#8217;)<\/td>\n<\/tr>\n<tr>\n<td>\u0936\u0941\u0930\u0942 \u092e\u0947\u0902, \u091c\u0949\u0917\u093f\u0902\u0917 \u0938\u0902\u092f\u0941\u0915\u094d\u0924 \u0930\u093e\u091c\u094d\u092f \u0905\u092e\u0947\u0930\u093f\u0915\u093e \u092e\u0947\u0902 &#8220;\u0930\u094b\u0921\u0935\u0930\u094d\u0915&#8221; \u0905\u0915\u094d\u0938\u0930 \u092e\u0941\u0915\u094d\u0915\u0947\u092c\u093e\u091c\u094b\u0902 \u0914\u0930 \u090f\u0925\u0932\u0940\u091f\u094b\u0902 \u0939\u0930 \u0926\u093f\u0928 \u0915\u0908 \u0915\u093f\u0932\u094b\u092e\u0940\u091f\u0930 \u091a\u0932\u0928\u0947 \u0915\u093e \u091c\u093f\u0915\u094d\u0930 \u0915\u093f\u092f\u093e \u0917\u092f\u093e \u0925\u093e \u0964<\/td>\n<\/tr>\n<tr>\n<td>\u0928\u094d\u092f\u0942\u091c\u0940\u0932\u0948\u0902\u0921 \u0915\u0947 \u090f\u0915 \u0913\u0932\u093f\u0902\u092a\u093f\u0915 \u091f\u094d\u0930\u0948\u0915 \u0915\u094b\u091a \u0906\u0930\u094d\u0925\u0930 \u0932\u093e\u0926\u093f\u0930\u094d\u0921 \u0928\u0947 \u091c\u0949\u0917\u093f\u0902\u0917 \u0936\u092c\u094d\u0926 \u0915\u094b \u0932\u094b\u0915\u092a\u094d\u0930\u093f\u092f \u092c\u0928\u093e\u092f\u093e \u091c\u092c \u0909\u0928\u094d\u0939\u094b\u0902\u0928\u0947 \u0967\u096f\u096c\u0968 \u092e\u0947\u0902 \u0911\u0915\u0932\u0948\u0902\u0921 \u091c\u0949\u0917\u0930\u094d\u0938 \u0915\u094d\u0932\u092c \u0928\u093e\u092e\u0915 \u090f\u0915 \u0938\u092e\u0942\u0939 \u0936\u0941\u0930\u0942 \u0915\u093f\u092f\u093e \u0964<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h2>\u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 10 \u0905\u0924\u0941\u0932\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d<\/h2>\n<p>\u0930\u0928\u093f\u0902\u0917 \u0914\u0930 \u091c\u0949\u0917\u093f\u0902\u0917 \u0926\u094b \u0938\u092e\u093e\u0928 \u090f\u0930\u094b\u092c\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0947 \u0938\u092e\u0917\u094d\u0930 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092c\u0939\u0941\u0924 \u0905\u091a\u094d\u091b\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u090f\u0930\u094b\u092c\u093f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u092c\u093e\u0930\u0947 \u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u0940 \u092c\u093e\u0924 \u092f\u0939 \u0939\u0948 \u0915\u093f \u0906\u092a \u0907\u0938\u0947 \u0915\u092d\u0940 \u092d\u0940 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0902 \u0926\u094c\u0921\u093c\u0928\u093e \u0914\u0930 \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 7 \u0905\u0935\u093f\u0936\u094d\u0935\u0938\u0928\u0940\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0906\u092a\u0915\u094b \u091c\u093e\u0928\u0928\u093e \u091c\u0930\u0942\u0930\u0940 \u0939\u0948 \u0964<\/p>\n<h3>1. \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u091c\u0949\u0917\u093f\u0902\u0917 \u0932\u093e\u092d<\/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>\u091c\u0949\u0917\u093f\u0902\u0917 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0935\u091c\u0928 \u0918\u091f\u093e\u0928\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u0915\u093f \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0915\u094b\u0902 \u0914\u0930 \u0906\u0939\u093e\u0930 \u0935\u093f\u0936\u0947\u0937\u091c\u094d\u091e\u094b\u0902 \u0926\u094d\u0935\u093e\u0930\u093e \u0938\u0941\u091d\u093e\u0935 \u0926\u093f\u092f\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u094b \u092c\u0939\u0941\u0924 \u0938\u093e\u0930\u0940 \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u092d\u0942\u0916 \u0915\u094b \u0930\u094b\u0915\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u094b \u092f\u0939 \u0938\u092e\u091d\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0915\u093f \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u092c\u093f\u0928\u093e \u0906\u092a \u092e\u094b\u091f\u093e\u092a\u0947 \u0938\u0947 \u0917\u094d\u0930\u0938\u094d\u0924 \u0939\u094b \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092c\u0921\u093c\u0940 \u092a\u0930\u0947\u0936\u093e\u0928\u0940 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948\u0964 \u090f\u0915 30 \u092e\u093f\u0928\u091f \u0915\u0940 \u0927\u0940\u092e\u0940 \u0938\u0948\u0930 \u0939\u0930 \u0926\u093f\u0928 \u092c\u093e\u0939\u0930 popping \u0938\u0947 \u0924\u0941\u092e\u094d\u0939\u093e\u0930\u093e \u0939\u0948 \u0915\u093f \u092a\u0947\u091f \u092c\u0902\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<h3>2. \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0947 \u0932\u093f\u090f \u091c\u0949\u0917\u093f\u0902\u0917 \u0932\u093e\u092d<\/h3>\n<p>\u091c\u0949\u0917\u093f\u0902\u0917 \u0938\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0915\u0940 \u0928\u0908 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932 \u0938\u0915\u0924\u0940 \u0939\u0948 \u091c\u093f\u0938\u0915\u0947 \u092a\u0930\u093f\u0923\u093e\u092e\u0938\u094d\u0935\u0930\u0942\u092a \u0938\u092e\u0917\u094d\u0930 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0935\u093f\u0915\u093e\u0938 \u0914\u0930 \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u090f\u0915 \u0939\u0930 \u0930\u094b\u091c 30 \u092e\u093f\u0928\u091f \u0915\u0940 \u0926\u094c\u0921\u093c \u092f\u093e \u0938\u0948\u0930 \u0906\u092a\u0915\u0947 \u092e\u0938\u094d\u0924\u093f\u0937\u094d\u0915 \u0926\u094d\u0935\u093e\u0930\u093e \u0909\u0924\u094d\u092a\u0928\u094d\u0928 \u0936\u0930\u0940\u0930 \u092a\u094d\u0930\u094b\u091f\u0940\u0928 \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0939\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u092c\u0947\u0939\u0924\u0930 \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0928\u0947 \u0914\u0930 \u0924\u0940\u0916\u093e\u092a\u0928 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u0948\u0938\u0947 \u0939\u094b\u0924\u093e \u0939\u0948? \u0916\u0948\u0930, \u092f\u0939 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0917\u0924\u093f\u0935\u093f\u0927\u093f \u0926\u093f\u092e\u093e\u0917 \u0915\u094b \u092a\u094b\u0937\u093f\u0924 \u0930\u0915\u094d\u0924 \u092d\u0947\u091c\u0924\u0940 \u0939\u0948 \u091c\u094b \u092c\u0947\u0939\u0924\u0930 \u0938\u094b\u091a \u0914\u0930 \u0938\u0902\u0924\u0941\u0932\u0928 \u092e\u0942\u0921 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0924\u0928\u093e\u0935 \u0915\u094b \u0916\u093e\u0921\u093c\u0940 \u092e\u0947\u0902 \u0930\u0916\u0924\u0947 \u0939\u0941\u090f\u0964<\/p>\n<h3>3. \u0924\u094d\u0935\u091a\u093e \u0915\u0947 \u0932\u093f\u090f \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 \u0932\u093e\u092d<\/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>\u091c\u0949\u0917\u093f\u0902\u0917 \u0938\u0947 \u0930\u0915\u094d\u0924 \u092a\u094d\u0930\u0935\u093e\u0939 \u092c\u0922\u093c\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0915\u094b \u092a\u094b\u0937\u0923 \u092e\u093f\u0932\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u0947 \u0930\u0915\u094d\u0924 \u092e\u0947\u0902 \u0911\u0915\u094d\u0938\u0940\u091c\u0928 \u0914\u0930 \u092a\u094b\u0937\u0915 \u0924\u0924\u094d\u0935 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u0940 \u0915\u094b\u0936\u093f\u0915\u093e\u0913\u0902 \u0926\u094d\u0935\u093e\u0930\u093e \u0905\u0935\u0936\u094b\u0937\u093f\u0924 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u092f\u0939 \u0906\u092a\u0915\u094b \u091c\u0940\u0935\u0902\u0924 \u0924\u094d\u0935\u091a\u093e \u0930\u0916\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 \u0916\u0930\u093e\u092c \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u0914\u0930 \u0905\u092a\u0936\u093f\u0937\u094d\u091f \u0909\u0924\u094d\u092a\u093e\u0926\u094b\u0902 \u0915\u094b \u092d\u0940 \u092c\u093e\u0939\u0930 \u0928\u093f\u0915\u093e\u0932\u0924\u093e \u0939\u0948\u0964 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0928\u093e\u092e\u0915 \u0938\u094d\u091f\u094d\u0930\u0947\u0938 \u0939\u093e\u0930\u094d\u092e\u094b\u0928 \u092a\u0948\u0926\u093e \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u0924\u094d\u0935\u091a\u093e \u0915\u094b \u092c\u0921\u093c\u0940 \u0926\u093f\u0916 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u091c\u0949\u0917\u093f\u0902\u0917 \u0930\u0915\u094d\u0924 \u092a\u0930\u093f\u0938\u0902\u091a\u0930\u0923 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u0940 \u0939\u0948 \u091c\u093f\u0938\u0938\u0947 \u0915\u094b\u0930\u094d\u091f\u093f\u0938\u094b\u0932 \u0938\u0947 \u0932\u0921\u093c\u0928\u093e \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>4. \u0930\u094b\u091c\u093e\u0928\u093e \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 \u092b\u093e\u092f\u0926\u0947<\/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>\u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0908 \u0915\u093e\u0930\u0923\u094b\u0902 \u0938\u0947 \u0905\u0902\u0924\u093f\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0964 \u092f\u0939\u093e\u0902 \u0906\u092a \u0939\u0930 \u0926\u093f\u0928 30 \u092e\u093f\u0928\u091f \u0915\u0947 \u0938\u0948\u0930 \u0938\u0947 \u0915\u094d\u092f\u093e \u092b\u093e\u092f\u0926\u093e \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<ul>\n<li>\u0926\u093f\u0932 \u0915\u093e \u0926\u094c\u0930\u093e \u092a\u0921\u093c\u0928\u0947 \u0914\u0930 \u0926\u093f\u0932 \u0915\u0940 \u0905\u0928\u094d\u092f \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948\u0964<\/li>\n<li>\u092e\u094b\u091f\u093e\u092a\u0947 \u0938\u0947 \u0932\u0921\u093c\u0928\u0947 \u092e\u0947\u0902 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0930\u0947\u0902<\/li>\n<li>\u0906\u092a \u091f\u094d\u0930\u093f\u092e \u0914\u0930 \u092b\u093f\u091f \u0930\u0939\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u092c\u0947\u0939\u0924\u0930 \u0928\u093f\u0930\u094d\u0923\u092f \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u090f\u0921\u094d\u0938<\/li>\n<li>\u0924\u0928\u093e\u0935 \u0938\u0947 \u0932\u0921\u093c\u0924\u093e \u0939\u0948<\/li>\n<li>\u0906\u092a\u0915\u094b \u092e\u0927\u0941\u092e\u0947\u0939 \u0938\u0947 \u092c\u091a\u093e\u0924\u093e \u0939\u0948<\/li>\n<li>\u0906\u092a \u0915\u0948\u0932\u094b\u0930\u0940 \u091c\u0932\u093e \u0914\u0930 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0938\u0947 \u092c\u0941\u0930\u093e \u0935\u093f\u0937\u093e\u0915\u094d\u0924 \u092a\u0926\u093e\u0930\u094d\u0925\u094b\u0902 \u092b\u094d\u0932\u0936 \u092c\u0928\u093e\u0913<\/li>\n<li>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u092c\u0947\u0939\u0924\u0930 \u0936\u094d\u0935\u0938\u0928 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0914\u0930 \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u090f\u0921\u094d\u0938<\/li>\n<li>\u0905\u091a\u094d\u091b\u0947 \u092a\u093e\u091a\u0928 \u092e\u0947\u0902 \u090f\u0921\u094d\u0938<\/li>\n<li>\u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u0906\u092a\u0915\u0947 \u0936\u0930\u0940\u0930 \u0915\u0940 \u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n<h3>5. 20 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 \u0932\u093e\u092d<\/h3>\n<p>\u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u0924\u094b \u090f\u0915 \u0938\u093e\u0927\u093e\u0930\u0923 20 \u092e\u093f\u0928\u091f \u0906\u092a \u0905\u091a\u094d\u091b\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0938 \u0905\u0932\u094d\u092a\u093e\u0935\u0927\u093f \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0915\u094d\u092f\u093e \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u092a\u094d\u0930\u0926\u093e\u0928 \u0915\u0930\u0928\u093e \u0939\u0948? \u092f\u0939\u093e\u0902 \u0906\u092a\u0915\u094b \u0915\u094d\u092f\u093e \u091c\u093e\u0928\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<ul>\n<li>\u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0938\u094b\u091a \u0915\u094b \u0924\u0930\u094b\u0924\u093e\u091c\u093e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u092e\u093e\u0928\u0938\u093f\u0915 \u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u092a\u094d\u0930\u0924\u093f\u0930\u0915\u094d\u0937\u093e \u0915\u094b \u092c\u0922\u093c\u093e \u0926\u0947\u0924\u093e \u0939\u0948<\/li>\n<li>\u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u0926\u093f\u0932 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e \u0915\u094b \u0930\u094b\u0915\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n<h3>6. \u0938\u0941\u092c\u0939 \u091f\u0939\u0932\u0928\u093e \u0915\u0947 \u0932\u093e\u092d<\/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>\u0916\u0948\u0930, \u0906\u092a \u0938\u094b\u091a \u0930\u0939\u0947 \u0939\u094b\u0902\u0917\u0947 \u0915\u093f \u0938\u0941\u092c\u0939 \u092f\u093e \u0926\u0947\u0930 \u0936\u093e\u092e \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 \u092c\u0940\u091a \u0915\u094d\u092f\u093e \u092b\u0930\u094d\u0915 \u092a\u0921\u093c\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u092c\u0939 \u091c\u0949\u0917\u094d\u0938 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0915\u093e \u0905\u092a\u0928\u093e \u0938\u0947\u091f \u0939\u0948 \u0914\u0930 \u092f\u0939\u093e\u0902 \u0939\u0948 \u0915\u093f \u0935\u0947 \u0915\u094d\u092f\u093e \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0964<\/p>\n<ul>\n<li>\u0906\u092a\u0915\u0940 \u0909\u0924\u094d\u092a\u093e\u0926\u0915\u0924\u093e \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0905\u092a\u0928\u0947 \u092a\u0942\u0930\u0947 \u0926\u093f\u0928 \u0938\u0915\u094d\u0930\u093f\u092f \u0930\u0916\u0924\u093e \u0939\u0948\u0964<\/li>\n<li>\u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0936\u093e\u0902\u0924 \u0930\u0916\u0924\u093e \u0939\u0948<\/li>\n<li>\u0915\u0948\u0932\u094b\u0930\u0940 \u092c\u0930\u094d\u0928 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u0915\u0942\u0926-\u0905\u092a\u0928\u0947 \u091a\u092f\u093e\u092a\u091a\u092f \u0936\u0941\u0930\u0942 \u0939\u094b\u0924\u093e \u0939\u0948<\/li>\n<li>\u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<\/ul>\n<p>\u0938\u0930\u0932 \u0936\u092c\u094d\u0926\u094b\u0902 \u092e\u0947\u0902, \u091c\u0932\u094d\u0926\u0940 \u091c\u093e\u0917\u0928\u0947 \u0938\u0947 \u092e\u0928\u0941\u0937\u094d\u092f \u0938\u094d\u0935\u0938\u094d\u0925, \u0927\u0928\u0935\u093e\u0928 \u0914\u0930 \u092c\u0941\u0926\u094d\u0927\u093f\u092e\u093e\u0928 \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<h3>7. \u0936\u093e\u092e \u0915\u094b \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0947 \u0932\u093e\u092d<\/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>\u0936\u093e\u092e \u0915\u0947 \u091c\u094b\u0917\u094b\u0902 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u092d\u0940 \u0938\u0941\u092c\u0939 \u0938\u0948\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0938\u094d\u0935\u0938\u094d\u0925 \u0939\u0948\u0902 \u0964 \u092a\u094d\u0930\u0924\u094d\u092f\u0947\u0915 \u0915\u0947 \u0905\u092a\u0928\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0932\u093e\u092d \u0939\u0948\u0902 \u0914\u0930 \u092f\u0939 \u0906\u092a \u0936\u093e\u092e \u0915\u0947 \u091c\u0949\u0917\u094d\u0938 \u0938\u0947 \u0915\u094d\u092f\u093e \u0932\u093e\u092d \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<ul>\n<li>\u0906\u092a\u0915\u094b \u092c\u0947\u0939\u0924\u0930 \u0928\u0940\u0902\u0926 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u0924\u0928\u093e\u0935 \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948<\/li>\n<li>\u0930\u093e\u0924 \u091a\u0932 \u0930\u0939\u093e \u0939\u0948 \u0905\u092a\u0928\u0947 \u0915\u093e\u092e \u0915\u0947 \u0915\u0920\u093f\u0928 \u0926\u093f\u0928\u094b\u0902 \u0938\u0947 \u0927\u094d\u092f\u093e\u0928 \u0915\u093e \u090f\u0915 \u0930\u0942\u092a \u0939\u0948\u0964<\/li>\n<\/ul>\n<h2>\u0938\u0941\u092c\u0939 \u0938\u0948\u0930 \u092f\u093e \u0936\u093e\u092e \u0938\u0948\u0930? \u0915\u094c\u0928 \u0938\u093e \u092c\u0947\u0939\u0924\u0930 \u0939\u0948?<\/h2>\n<p>\u0938\u0941\u092c\u0939 \u091c\u0949\u0917\u094d\u0938 \u092f\u093e \u0930\u093e\u0924 \u0915\u0947 \u091c\u0949\u0917\u094d\u0938 \u0926\u094b\u0928\u094b\u0902 \u092b\u093e\u092f\u0926\u0947\u092e\u0902\u0926 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0909\u0928\u0915\u0947 \u0905\u092a\u0928\u0947 \u092b\u093e\u092f\u0926\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0964 \u092b\u0930\u094d\u0915 \u0938\u093f\u0930\u094d\u092b \u0907\u0924\u0928\u093e \u0939\u0948 \u0915\u093f \u0938\u0941\u092c\u0939 \u091c\u0932\u094d\u0926\u0940 \u0938\u0941\u092c\u0939 \u0915\u092e \u0924\u093e\u092a\u092e\u093e\u0928 \u0915\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0915\u0942\u0926\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0936\u0941\u0930\u0942 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092e\u092f \u0932\u0917 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u0907\u0938\u0915\u0947 \u0935\u093f\u092a\u0930\u0940\u0924, \u0936\u093e\u092e \u0915\u0947 \u091c\u0949\u0917\u094d\u0938 \u092b\u0947\u092b\u0921\u093c\u094b\u0902 \u0915\u0947 \u0915\u093e\u0930\u094d\u092f \u0915\u094b \u092c\u0922\u093c\u093e\u0935\u093e \u0926\u0947 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u094b \u0926\u0942\u0930\u0940 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u092c\u0928\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2>\u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u092c\u0930\u0924\u0947\u0902 \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902<\/h2>\n<p>\u0905\u0924\u094d\u092f\u0927\u093f\u0915 \u091c\u0949\u0917\u093f\u0902\u0917 \u0918\u093e\u0924\u0915 \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948, \u0916\u093e\u0938\u0915\u0930 \u091c\u092c \u0906\u092a\u0915\u094b \u0938\u093e\u0902\u0938 \u0932\u0947\u0928\u0947 \u092e\u0947\u0902 \u0915\u0920\u093f\u0928\u093e\u0908 \u0935\u093f\u0915\u0938\u093f\u0924 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0938\u0932\u093e\u0939 \u0926\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u092f\u0926\u093f \u0906\u092a \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0939\u0930 15 \u092e\u093f\u0928\u091f \u092e\u0947\u0902 \u092c\u094d\u0930\u0947\u0915 \u0932\u0947\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u0939\u093e\u0902 \u0915\u0941\u091b \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902 \u0926\u0940 \u0917\u0908 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0930\u0924\u0947 \u0938\u092e\u092f \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u0964<\/p>\n<figure class=\"wp-block-table\">\n<table>\n<tbody>\n<tr>\n<td><strong>\u091c\u0949\u0917\u093f\u0902\u0917 \u0938\u093e\u0935\u0927\u093e\u0928\u093f\u092f\u093e\u0902<\/strong><\/td>\n<\/tr>\n<tr>\n<td>\u0916\u0942\u092c \u092a\u093e\u0928\u0940 \u092a\u0940\u090f\u0902<\/td>\n<\/tr>\n<tr>\n<td>\u0938\u0948\u0930 \u0915\u0947 \u0924\u0941\u0930\u0902\u0924 \u092c\u093e\u0926 \u0928 \u0916\u093e\u090f\u0902<\/td>\n<\/tr>\n<tr>\n<td>\u0938\u0948\u0930 \u0915\u0947 \u0932\u093f\u090f \u092c\u093e\u0939\u0930 \u091c\u093e\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0947 \u0915\u093f\u0938\u0940 \u0938\u0926\u0938\u094d\u092f \u092f\u093e \u0926\u094b\u0938\u094d\u0924 \u0915\u094b \u092c\u0924\u093e\u090f\u0902\u0964<\/td>\n<\/tr>\n<tr>\n<td>\u092a\u0942\u0930\u094d\u0923 \u092e\u093e\u0924\u094d\u0930\u093e \u092e\u0947\u0902 \u0938\u0902\u0917\u0940\u0924 \u0928 \u092c\u091c\u093e\u090f\u0902\u0964 \u0917\u0921\u094d\u0922\u094b\u0902 \u092f\u093e \u0916\u093e\u0908 \u0938\u0947 \u092c\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0921\u093c\u0915 \u092a\u0930 \u0905\u092a\u0928\u0940 \u090f\u0915\u093e\u0917\u094d\u0930\u0924\u093e \u092c\u0928\u093e\u090f \u0930\u0916\u0947\u0902\u0964<\/td>\n<\/tr>\n<tr>\n<td>\u0905\u092a\u0928\u0947 \u0938\u093e\u0925 \u0905\u092a\u0928\u093e \u092e\u094b\u092c\u093e\u0907\u0932 \u092b\u094b\u0928 \u0932\u0947 \u091c\u093e\u090f\u0902\u0964<\/td>\n<\/tr>\n<tr>\n<td>\u090f\u0915 \u092b\u093f\u091f \u092c\u0948\u0902\u0921 \u092a\u0930 \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0926\u092e \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e \u091f\u094d\u0930\u0948\u0915<\/td>\n<\/tr>\n<tr>\n<td>\u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0916\u093e\u090f\u0902<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<h3>Faq<\/h3>\n<p>\u091c\u0949\u0917\u093f\u0902\u0917 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947, \u0926\u093f\u0932 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0928\u0947, \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0914\u0930 \u0938\u092e\u0917\u094d\u0930 \u092e\u093e\u0928\u0938\u093f\u0915 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0938\u0930\u0932 \u0905\u092d\u0940 \u0924\u0915 \u0905\u0902\u0924\u093f\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948\u0964 \u092f\u0939\u093e\u0902 \u0915\u0941\u091b \u092c\u093e\u0930 \u092a\u0942\u091b\u0947 \u091c\u093e\u0928\u0947 \u0935\u093e\u0932\u0947 \u092a\u094d\u0930\u0936\u094d\u0928 \u0926\u093f\u090f \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u0906\u092a\u0915\u094b \u0907\u0938\u0915\u0947 \u0915\u0941\u091b \u0905\u0928\u094d\u092f \u092a\u0939\u0932\u0941\u0913\u0902 \u092e\u0947\u0902 \u0905\u0902\u0924\u0930\u094d\u0926\u0943\u0937\u094d\u091f\u093f \u0926\u0947\u0902\u0917\u0947\u0964<\/p>\n<p><strong>1. 30 \u092e\u093f\u0928\u091f \u0915\u0940 \u0928\u094c\u0915\u0930\u0940 \u0906\u092a\u0915\u0940 \u092e\u0926\u0926 \u0915\u0948\u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u0940 \u0939\u0948?<\/strong><\/p>\n<p>\u0939\u0930 \u0926\u093f\u0928 30 \u092e\u093f\u0928\u091f \u0915\u093e \u091c\u0949\u0917 \u0906\u092a\u0915\u094b \u0924\u0928\u093e\u0935 \u0915\u094b \u092e\u093e\u0924 \u0926\u0947\u0928\u0947, \u0905\u092a\u0928\u0947 \u092e\u0947\u091f\u093e\u092c\u0949\u0932\u093f\u091c\u094d\u092e \u0915\u094b \u092c\u0922\u093c\u093e\u0928\u0947, \u092c\u094d\u0932\u0921 \u0938\u0930\u094d\u0915\u0941\u0932\u0947\u0936\u0928 \u092e\u0947\u0902 \u0938\u0941\u0927\u093e\u0930 \u0915\u0930\u0928\u0947, \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u092c\u0922\u093c\u093e\u0928\u0947, \u0926\u093f\u0932 \u0915\u0940 \u092c\u0940\u092e\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u091c\u094b\u0916\u093f\u092e\u094b\u0902 \u0915\u094b \u0930\u094b\u0915\u0928\u0947 \u0914\u0930 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u091c\u0932\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948 \u0964 \u092f\u0926\u093f \u0906\u092a \u090f\u0915 \u0936\u0941\u0930\u0941\u0906\u0924 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902, \u090f\u0915 15 \u092e\u093f\u0928\u091f \u0938\u0948\u0930 \u0939\u0930 \u0926\u093f\u0928 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0947\u0902 \u0914\u0930 \u092f\u0939 \u0906\u092a \u0905\u091a\u094d\u091b\u093e \u0939\u094b\u0917\u093e \u0964<\/p>\n<p><strong>2. \u091c\u093f\u092e\u093f\u0902\u0917 \u0938\u0947 \u092c\u0947\u0939\u0924\u0930 \u091a\u0932 \u0930\u0939\u093e \u0939\u0948?<\/strong><\/p>\n<p>\u0930\u0928\u093f\u0902\u0917 \u091f\u094b\u0928 \u092e\u0947\u0902 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0930\u0939\u0924\u093e \u0939\u0948, \u091c\u092c\u0915\u093f \u091c\u093f\u092e\u093f\u0902\u0917 \u092d\u093e\u0930 \u0909\u0920\u093e\u0928\u0947 \u0915\u093f \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0947 \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0939\u0948 \u0964 \u0930\u0928\u093f\u0902\u0917 \u0906\u092a\u0915\u094b \u0935\u091c\u0928 \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u0924\u0941\u0932\u0928\u093e \u092e\u0947\u0902 \u092c\u0939\u0941\u0924 \u0924\u0947\u091c\u0940 \u0938\u0947 \u0915\u0948\u0932\u094b\u0930\u0940 \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0940 \u0939\u0948\u0964 \u092f\u0939 \u0905\u0928\u0941\u0936\u0902\u0938\u093e \u0915\u0940 \u091c\u093e\u0924\u0940 \u0939\u0948 \u0915\u093f \u0906\u092a \u0939\u0930 \u0926\u093f\u0928 \u0915\u092e \u0938\u0947 \u0915\u092e 30 \u092e\u093f\u0928\u091f \u0924\u0915 \u0926\u094c\u0921\u093c\u0947\u0902 \u092f\u093e \u0938\u0948\u0930 \u0915\u0930\u0947\u0902\u0964<\/p>\n<p><strong>3. \u0915\u094d\u092f\u093e \u091a\u0932\u0928\u0947 \u0938\u0947 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u092e \u0939\u094b \u0938\u0915\u0924\u0940 \u0939\u0948?<\/strong><\/p>\n<p>\u0939\u093e\u0902, \u091a\u0932\u0928\u0947 \u0914\u0930 \u0905\u0928\u094d\u092f \u090f\u0930\u094b\u092c\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091c\u0948\u0938\u0947 \u0930\u0928\u093f\u0902\u0917 \u0914\u0930 \u091c\u0949\u0917\u093f\u0902\u0917 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u093e\u0926 \u0930\u0916\u0947\u0902 \u0915\u093f \u0906\u092a \u0907\u0938\u0947 \u091c\u093f\u0924\u0928\u093e \u0905\u0927\u093f\u0915 \u092a\u0938\u0940\u0928\u093e \u092c\u0939\u093e\u0924\u0947 \u0939\u0948\u0902 \u0909\u0924\u0928\u093e \u0939\u0940 \u0906\u092a \u0935\u0938\u093e \u091c\u0932\u093e\u0924\u0947 \u0939\u0948\u0902\u0964 \u091a\u0932\u0928\u093e \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0915\u092e \u0915\u0930\u0928\u0947 \u0915\u0940 \u0927\u0940\u092e\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u0939\u0948\u0964 \u092f\u0926\u093f \u0906\u092a \u0915\u093f\u0938\u0940 \u092a\u0941\u0930\u093e\u0928\u0940 \u092c\u0940\u092e\u093e\u0930\u0940 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0928\u0939\u0940\u0902 \u0939\u0948\u0902 \u0924\u094b \u0906\u092a \u0926\u094c\u0921\u093c\u0928\u0947 \u092f\u093e \u091c\u0949\u0917\u093f\u0902\u0917 \u0915\u0930\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p><strong>4. \u0915\u094d\u092f\u093e \u0906\u092a 7 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0915\u092e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902?<\/strong><\/p>\n<p>\u091a\u093f\u0915\u093f\u0924\u094d\u0938\u0915\u0940\u092f \u0930\u0942\u092a \u0938\u0947 \u092c\u094b\u0932\u0947, \u0928\u0939\u0940\u0902 \u0906\u092a 7 \u0926\u093f\u0928\u094b\u0902 \u092e\u0947\u0902 \u092a\u0947\u091f \u0915\u0940 \u091a\u0930\u094d\u092c\u0940 \u0915\u094b \u0915\u092e \u0928\u0939\u0940\u0902 \u0915\u0930 \u0938\u0915\u0924\u0947\u0964 \u0939\u093e\u0932\u093e\u0902\u0915\u093f, \u0906\u092a \u0915\u094d\u092f\u093e \u0915\u0930\u0928\u0947 \u092a\u0930 \u0935\u093f\u091a\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948 \u090f\u0915 \u0938\u0916\u094d\u0924 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0947\u0902 \u0914\u0930 \u090f\u0915 30 \u092e\u093f\u0928\u091f \u091a\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e 1 \u092e\u0939\u0940\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0948\u0930 \u0915\u0947 \u0932\u093f\u090f \u091c\u093e\u0928\u093e \u0939\u0948 \u0914\u0930 \u0906\u092a \u092a\u0930\u093f\u0923\u093e\u092e \u0926\u0947\u0916\u0947\u0902\u0917\u0947 \u0964<\/p>\n<p><strong>5 \u0926\u093f\u0932 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0938\u0947 \u092a\u0940\u0921\u093c\u093f\u0924 \u0935\u094d\u092f\u0915\u094d\u0924\u093f \u091a\u0932\u093e \u0938\u0915\u0924\u093e \u0939\u0948 \u092f\u093e \u0938\u0948\u0930 \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948?<\/strong><\/p>\n<p>\u0939\u093e\u0902, \u0926\u093f\u0932 \u0915\u0947 \u0930\u094b\u0917\u093f\u092f\u094b\u0902 \u0938\u0948\u0930, \u091a\u0932\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092f\u093e \u0939\u0930 \u0926\u093f\u0928 30 \u092e\u093f\u0928\u091f \u0915\u0947 \u0932\u093f\u090f \u091a\u0932 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u091c\u094b \u0932\u094b\u0917 \u0936\u093e\u0930\u0940\u0930\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0938\u0915\u094d\u0930\u093f\u092f \u0928\u0939\u0940\u0902 \u0939\u0948\u0902, \u0909\u0928\u094d\u0939\u0947\u0902 \u0926\u093f\u0932 \u0915\u0940 \u0938\u092e\u0938\u094d\u092f\u093e\u0913\u0902 \u0915\u0947 \u0935\u093f\u0915\u093e\u0938 \u0915\u093e \u0909\u091a\u094d\u091a \u091c\u094b\u0916\u093f\u092e \u0939\u094b\u0924\u093e \u0939\u0948\u0964<\/p>\n<p>\u0907\u0938 \u0924\u0930\u0939 \u0915\u0947 \u091a\u0932 \u0930\u0939\u093e \u0939\u0948, \u091f\u0939\u0932\u0928\u093e, \u0924\u0948\u0930\u093e\u0915\u0940, \u0938\u093e\u0907\u0915\u093f\u0932 \u091a\u093e\u0932\u0928 \u0914\u0930 \u091a\u0932\u0928\u0947 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0930\u094b\u092c\u093f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0930\u0942\u092a \u092e\u0947\u0902 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u092e\u093e\u0928\u0938\u093f\u0915\u0924\u093e, \u0905\u091a\u094d\u091b\u0947 \u0926\u093f\u0932 \u0915\u0947 \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f, \u092e\u091c\u092c\u0942\u0924 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u0938\u0939\u0928\u0936\u0915\u094d\u0924\u093f \u0915\u0947 \u092c\u0947\u0939\u0924\u0930 \u0938\u094d\u0924\u0930 \u092e\u0947\u0902 \u0938\u0939\u093e\u092f\u0924\u093e \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0926\u093f\u0928 \u092e\u0947\u0902 24 \u0918\u0902\u091f\u0947 \u0939\u094b\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u0907\u0928 \u0917\u0924\u093f\u0935\u093f\u0927\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 30 \u092e\u093f\u0928\u091f \u0938\u092e\u0930\u094d\u092a\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e, \u0927\u094d\u092f\u093e\u0928 \u0930\u0916\u0947\u0902 \u0915\u093f \u0906\u092a\u0915\u094b \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0915\u093e \u092a\u093e\u0932\u0928 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0914\u0930 \u0928\u093e\u0936\u094d\u0924\u093e \u0928 \u091b\u094b\u0921\u093c\u0947\u0902\u0964 \u0938\u0930\u0932 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0938\u093e\u0925-\u0938\u093e\u0925 \u090f\u0915 \u0938\u094d\u0935\u0938\u094d\u0925 \u0906\u0939\u093e\u0930 \u0906\u092a\u0915\u094b \u0905\u091a\u094d\u091b\u093e \u0915\u0930 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u0938\u0941\u0930\u0915\u094d\u0937\u093f\u0924 \u0930\u0939\u0947\u0902, \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0939\u0947\u0902\u0964<\/p>\n<p>\n","protected":false},"excerpt":{"rendered":"<p>\u091c\u0949\u0917\u093f\u0902\u0917 \u0906\u092a\u0915\u0947 \u0932\u093f\u090f \u0907\u0924\u0928\u093e \u092e\u0939\u0924\u094d\u0935\u092a\u0942\u0930\u094d\u0923 \u0915\u094d\u092f\u094b\u0902 \u0939\u0948? \u0916\u0948\u0930, \u092f\u0939 \u0938\u092c\u0938\u0947 \u0938\u0930\u0932 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0939\u0948 \u091c\u094b \u0906\u092a\u0915\u0940 \u0939\u0921\u094d\u0921\u093f\u092f\u094b\u0902 \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":10910,"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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