{"id":13596,"date":"2024-06-17T00:00:57","date_gmt":"2024-06-17T00:00:57","guid":{"rendered":"https:\/\/fitolympia.com\/?p=13596"},"modified":"2024-06-17T16:12:51","modified_gmt":"2024-06-17T16:12:51","slug":"beginners-guide-to-sets-repetitions-and-rest-intervals","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/hi\/beginners-guide-to-sets-repetitions-and-rest-intervals\/","title":{"rendered":"\u0936\u0941\u0930\u0941\u0906\u0924\u0940 \u0938\u0947\u091f, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u092c\u093e\u0915\u0940 \u0905\u0902\u0924\u0930\u093e\u0932 \u0915\u0947 \u0932\u093f\u090f \u0917\u093e\u0907\u0921"},"content":{"rendered":"<\/p>\n<p id=\"mntl-sc-block_1-0\">\u0938\u0947\u091f, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f, \u0914\u0930 \u092c\u093e\u0915\u0940 \u0905\u0902\u0924\u0930\u093e\u0932 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e\u094b\u0902 \u0915\u093e \u0906\u0927\u093e\u0930 \u0939\u0948\u0902\u0964 \u0906\u092a\u0915\u094b \u092f\u0939 \u091c\u093e\u0928\u0928\u0947 \u0915\u0940 \u0906\u0935\u0936\u094d\u092f\u0915\u0924\u093e \u0939\u0948 \u0915\u093f \u0909\u0928\u0915\u093e \u0915\u094d\u092f\u093e \u092e\u0924\u0932\u092c \u0939\u0948 \u0914\u0930 \u0905\u092a\u0928\u0947 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0924\u0915 \u092a\u0939\u0941\u0902\u091a\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0930\u094d\u0935\u094b\u0924\u094d\u0924\u092e \u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0947 \u0932\u093f\u090f \u0909\u0928\u094d\u0939\u0947\u0902 \u0915\u0948\u0938\u0947 \u092e\u093f\u0932\u093e\u090f\u0902 \u0914\u0930 \u092e\u0948\u091a \u0915\u0930\u0947\u0902\u0964 \u0906\u092a\u0915\u093e \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0909\u092a\u092f\u094b\u0917 \u0915\u093f\u090f \u0917\u090f \u0935\u091c\u0928, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0914\u0930 \u0938\u0947\u091f\u094b\u0902 \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e, \u092c\u093e\u0915\u0940 \u0905\u0902\u0924\u0930\u093e\u0932 \u0914\u0930 \u0928\u093f\u0937\u094d\u092a\u093e\u0926\u0928 \u0915\u0940 \u0917\u0924\u093f \u092e\u0947\u0902 \u092d\u093f\u0928\u094d\u0928 \u0939\u094b\u0917\u093e, \u0907\u0938 \u092a\u0930 \u0928\u093f\u0930\u094d\u092d\u0930 \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u093f \u0906\u092a \u092b\u093f\u091f\u0928\u0947\u0938, \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0940 \u0905\u0924\u093f\u091f\u094d\u0930\u0949\u092b\u0940, \u0936\u0915\u094d\u0924\u093f, \u0936\u0915\u094d\u0924\u093f \u092f\u093e \u0927\u0940\u0930\u091c \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0926\u0947 \u0930\u0939\u0947 \u0939\u0948\u0902 \u092f\u093e \u0928\u0939\u0940\u0902\u0964<\/p>\n<h2 id=\"mntl-sc-block_1-0-2\">\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f, \u0938\u0947\u091f, \u0906\u0930\u093e\u092e, \u0914\u0930 \u0917\u0924\u093f<\/h2>\n<p id=\"mntl-sc-block_1-0-3\">\u092a\u0939\u0932\u093e \u0915\u0926\u092e \u0907\u0928 \u0936\u0930\u094d\u0924\u094b\u0902 \u0915\u094b \u0938\u092e\u091d\u0928\u093e \u0939\u0948 \u0914\u0930 \u0935\u0947 \u0906\u092a\u0915\u0947 \u0915\u0938\u0930\u0924 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u093e \u0935\u0930\u094d\u0923\u0928 \u0915\u0948\u0938\u0947 \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h3 id=\"mntl-sc-block_1-0-6\">\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/h3>\n<p id=\"mntl-sc-block_1-0-7\">\u090f\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f (\u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f) \u090f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093e \u092a\u0942\u0930\u093e \u0939\u094b\u0928\u093e \u0939\u0948, \u091c\u0948\u0938\u0947 \u0915\u093f \u090f\u0915 \u0921\u0947\u0921\u0932\u093f\u092b\u094d\u091f, \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938, \u092f\u093e \u090f\u0915 \u0906\u0930\u094d\u092e \u0915\u0930\u094d\u0932\u0964 \u090f\u0915 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0905\u0927\u093f\u0915\u0924\u092e (1RM) \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0939\u0948, \u092f\u093e \u0938\u092c\u0938\u0947 \u0906\u092a \u090f\u0915 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0940 \u090f\u0915 \u0939\u0940 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u092e\u0947\u0902 \u090f\u0915 \u092c\u093e\u0930 \u0909\u0920\u093e \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u0907\u0938\u0932\u093f\u090f, \u090f\u0915 12RM \u0938\u092c\u0938\u0947 \u0906\u092a \u0932\u093f\u092b\u094d\u091f \u0914\u0930 \u0938\u092b\u0932\u0924\u093e\u092a\u0942\u0930\u094d\u0935\u0915 \u0909\u091a\u093f\u0924 \u0930\u0942\u092a \u0915\u0947 \u0938\u093e\u0925 12 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u092a\u094d\u0930\u0926\u0930\u094d\u0936\u0928 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948 \u0964<\/p>\n<h3 id=\"mntl-sc-block_1-0-10\">\u0938\u0947\u091f<\/h3>\n<p id=\"mntl-sc-block_1-0-11\">\u090f\u0915 \u0938\u0947\u091f\u093f\u0938 \u0915\u094d\u0930\u092e\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u093f\u090f \u0917\u090f \u0926\u094b\u0939\u0930\u093e\u0935 \u0915\u0940 \u090f\u0915 \u0936\u094d\u0930\u0943\u0902\u0916\u0932\u093e \u0939\u0948\u0964 \u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u0906\u0920 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0915\u093e \u090f\u0915 \u0938\u0947\u091f \u0939\u094b \u0938\u0915\u0924\u093e \u0939\u0948 \u0964<\/p>\n<h3 id=\"mntl-sc-block_1-0-14\">\u0935\u093f\u0936\u094d\u0930\u093e\u092e<\/h3>\n<p id=\"mntl-sc-block_1-0-15\">\u092c\u093e\u0915\u0940 \u0905\u0902\u0924\u0930\u093e\u0932 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092c\u093f\u0924\u093e\u092f\u093e \u0917\u092f\u093e \u0938\u092e\u092f \u0939\u0948 \u091c\u094b \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u094b \u0920\u0940\u0915 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0905\u0928\u0941\u092e\u0924\u093f \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u092c\u093e\u0915\u0940 \u0905\u0935\u0927\u093f \u0906\u092e\u0924\u094c\u0930 \u092a\u0930 30 \u0938\u0947\u0915\u0902\u0921 \u0938\u0947 \u0926\u094b \u092e\u093f\u0928\u091f \u0915\u0940 \u0938\u0940\u092e\u093e \u092e\u0947\u0902 \u0939\u094b\u0924\u0940 \u0939\u0948\u0964 \u0915\u0941\u091b \u0905\u092d\u094d\u092f\u093e\u0938 \u092d\u0940 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u092c\u0940\u091a \u0915\u092e \u091f\u093f\u0915\u0940 \u0939\u0941\u0908 \u0939\u0948\u0964<\/p>\n<p id=\"mntl-sc-block_1-0-17\">\u0906\u092e \u0924\u094c\u0930 \u092a\u0930, \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0906\u0930\u093e\u092e \u0935\u093f\u092d\u093f\u0928\u094d\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f \u0907\u0928 \u0936\u094d\u0930\u0947\u0923\u093f\u092f\u094b\u0902 \u0915\u0947 \u092d\u0940\u0924\u0930 \u0906\u0924\u093e \u0939\u0948\u0964<\/p>\n<ul id=\"mntl-sc-block_1-0-19\">\n<li><strong>\u0924\u093e\u0915\u0924-<\/strong>2 \u0938\u0947 5 \u092e\u093f\u0928\u091f<\/li>\n<li><strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u0940 \u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940:<\/strong>30 \u0938\u0947 60 \u0938\u0947\u0915\u0902\u0921<\/li>\n<li><strong>\u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0927\u0940\u0930\u091c:<\/strong>30 \u0938\u0947 60 \u0938\u0947\u0915\u0902\u0921<\/li>\n<li><strong>\u092a\u093e\u0935\u0930:<\/strong>1 \u0938\u0947 2 \u092e\u093f\u0928\u091f<\/li>\n<\/ul>\n<h3 id=\"mntl-sc-block-callout-heading_1-0\">\u0909\u0926\u093e\u0939\u0930\u0923:<\/h3>\n<p><strong>\u092c\u093e\u0930\u092c\u0947\u0932 \u0913\u0935\u0930\u0939\u0947\u0921 \u092a\u094d\u0930\u0947\u0938:<\/strong>50 \u092a\u093e\u0909\u0902\u0921 3 X 10 \u0906\u0930\u090f\u092e, 60 \u0938\u0947\u0915\u0902\u0921<\/p>\n<p>\u0907\u0938\u0915\u093e \u092e\u0924\u0932\u092c \u092f\u0939 \u0939\u094b\u0917\u093e \u0915\u093f 10 (\u0905\u0927\u093f\u0915\u0924\u092e) \u096b\u0966 \u092a\u093e\u0909\u0902\u0921 \u0915\u0947 \u0935\u091c\u0928 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u092a\u094d\u0930\u0947\u0938 \u0915\u0947 \u0924\u0940\u0928 \u0938\u0947\u091f, \u096c\u0966 \u0915\u0947 \u0938\u093e\u0925 \u0926\u0942\u0938\u0930\u0947 \u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u091f\u093f\u0915\u0940 \u0939\u0941\u0908 \u0939\u0948 \u0964<\/p>\n<h3 id=\"mntl-sc-block_1-0-24\">\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u093f\u0937\u094d\u092a\u093e\u0926\u0928 \u0915\u0940 \u0917\u0924\u093f<\/h3>\n<p id=\"mntl-sc-block_1-0-25\">\u0938\u0902\u0915\u0941\u091a\u0928 \u0935\u0947\u0917 \u0935\u0939 \u0917\u0924\u093f \u0939\u0948 \u091c\u093f\u0938 \u092a\u0930 \u090f\u0915 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0914\u0930 \u092a\u0930\u093f\u0923\u093e\u092e\u094b\u0902 \u092a\u0930 \u090f\u0915 \u092a\u094d\u0930\u092d\u093e\u0935 \u092a\u0921\u093c\u0924\u093e \u0939\u0948 \u0964<\/p>\n<ul id=\"mntl-sc-block_1-0-27\">\n<li><strong>\u0924\u093e\u0915\u0924:<\/strong>1 \u0938\u0947 2 \u0938\u0947\u0915\u0902\u0921 \u0917\u093e\u0922\u093c\u093e \u0914\u0930 \u0938\u0928\u0915\u0940<\/li>\n<li><strong>\u0939\u093e\u0907\u092a\u0930\u091f\u094d\u0930\u0949\u092b\u0940:<\/strong>2 \u0938\u0947 5 \u0938\u0947\u0915\u0902\u0921 \u0917\u093e\u0922\u093c\u093e \u0914\u0930 \u0938\u0928\u0915\u0940<\/li>\n<li><strong>\u0927\u0940\u0930\u091c:<\/strong>1 \u0938\u0947 2 \u0938\u0947\u0915\u0902\u0921 \u0917\u093e\u0922\u093c\u093e \u0914\u0930 \u0938\u0928\u0915\u0940<\/li>\n<li><strong>\u092a\u093e\u0935\u0930:<\/strong>1 \u0938\u0947\u0915\u0902\u0921 \u0938\u0947 \u0915\u092e \u0917\u093e\u0922\u093c\u093e, 1 \u0938\u0947 2 \u0938\u0947\u0915\u0902\u0921 \u0938\u0928\u0915\u0940<\/li>\n<\/ul>\n<h2 id=\"mntl-sc-block_1-0-29\">\u0935\u091c\u0928 \u0915\u0948\u0938\u0947 \u091a\u0941\u0928\u0947\u0902<\/h2>\n<p id=\"mntl-sc-block_1-0-30\">\u0905\u092e\u0947\u0930\u093f\u0915\u093e \u0915\u0947 \u0930\u093e\u0937\u094d\u091f\u094d\u0930\u0940\u092f \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u090f\u0938\u094b\u0938\u093f\u090f\u0936\u0928 \u0915\u0947 \u0905\u0928\u0941\u0938\u093e\u0930, 1RM (\u0905\u092a\u0928\u0940 \u0905\u0927\u093f\u0915\u0924\u092e \u0932\u093f\u092b\u094d\u091f) \u0915\u0947 \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u0916\u093f\u0932\u093e\u092b \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u0938\u0948\u0926\u094d\u0927\u093e\u0902\u0924\u093f\u0915 \u0935\u093f\u0924\u0930\u0923 \u0907\u0938 \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u0935\u093f\u0924\u0930\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e\u0924\u093e \u0939\u0948 \u0964 \u092f\u0939 \u0909\u0926\u093e\u0939\u0930\u0923 \u090f\u0915 \u092c\u0947\u0902\u091a \u092a\u094d\u0930\u0947\u0938 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u0939\u093e\u0902 \u0906\u092a\u0915\u093e 1RM 160 \u092a\u093e\u0909\u0902\u0921 \u0939\u0948\u0964<\/p>\n<ul id=\"mntl-sc-block_1-0-32\">\n<li>1RM \u0915\u093e 100%: 160 \u092a\u093e\u0909\u0902\u0921, 1 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f<\/li>\n<li>1RM \u0915\u0947 85%: 136 \u092a\u093e\u0909\u0902\u0921, 6 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f<\/li>\n<li>67% of 1RM: 107 pounds, 12 repetitions<\/li>\n<li>65% of 1RM: 104 pounds, 15 repetitions<\/li>\n<li>1RM \u0915\u0947 60%: 96 \u092a\u093e\u0909\u0902\u0921, \u0935\u093e\u0930\u094d\u092e-\u0905\u092a \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f<\/li>\n<\/ul>\n<p id=\"mntl-sc-block_1-0-34\">\u0906\u092a \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u092e\u0947\u0902 \u090f\u0915 \u0932\u093f\u092b\u094d\u091f \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u0938\u0915\u094d\u0937\u092e \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0905\u092a\u0928\u0947 \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0915\u0947 \u096e\u096b% \u092a\u0930 \u091b\u0939 \u0932\u093f\u092b\u094d\u091f\u094b\u0902, \u0914\u0930 \u0905\u092a\u0928\u0947 1RM \u0935\u094d\u092f\u0915\u094d\u0924\u093f\u0917\u0924 \u0938\u0930\u094d\u0935\u0936\u094d\u0930\u0947\u0937\u094d\u0920 \u0915\u0947 \u096c\u096b% \u092a\u0930 15 \u0932\u093f\u092b\u094d\u091f\u094b\u0902, \u092c\u0940\u091a \u092e\u0947\u0902 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0932\u093f\u092b\u094d\u091f \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0924\u093f\u0936\u0924 \u0915\u0947 \u0938\u093e\u0925 \u0964 \u092f\u0939 \u090f\u0915 \u0917\u093e\u0907\u0921 \u0939\u0948 \u091c\u093f\u0938\u0947 \u0906\u092a \u0924\u092c \u0938\u0902\u0926\u0930\u094d\u092d\u093f\u0924 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u092c \u0906\u092a \u0915\u093e\u092e \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0909\u091a\u093f\u0924 \u0935\u091c\u0928 \u091a\u0941\u0928\u0924\u0947 \u0939\u0948\u0902\u0964<\/p>\n<h2 id=\"mntl-sc-block_1-0-36\">\u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092c\u0928\u093e\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0932\u0915\u094d\u0937\u094d\u092f\u094b\u0902 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902<\/h2>\n<p id=\"mntl-sc-block_1-0-37\">\u090f\u0915 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0915\u093e\u0930, \u0906\u0935\u0943\u0924\u094d\u0924\u093f, \u0924\u0940\u0935\u094d\u0930\u0924\u093e, \u0914\u0930 \u092e\u093e\u0924\u094d\u0930\u093e \u0915\u093e \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0939\u0948, \u091a\u093e\u0939\u0947 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u092f\u093e \u0915\u093f\u0938\u0940 \u0905\u0928\u094d\u092f \u092b\u093f\u091f\u0928\u0947\u0938 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u0947 \u0932\u093f\u090f\u0964 \u0906\u092a \u0938\u0947\u091f, \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f, \u0906\u0930\u093e\u092e, \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092a\u094d\u0930\u0915\u093e\u0930 \u0915\u0947 \u0915\u0908 \u0938\u0902\u092f\u094b\u091c\u0928 \u0908\u091c\u093e\u0926 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u094d\u092f\u093e \u0906\u092a \u0915\u0947 \u0932\u093f\u090f \u0938\u092c\u0938\u0947 \u0905\u091a\u094d\u091b\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0916\u094b\u091c\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u0964 \u090f\u0915 \u092f\u094b\u0917\u094d\u092f \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u0915\u0902\u0921\u0940\u0936\u0928\u093f\u0902\u0917 \u091f\u094d\u0930\u0947\u0928\u0930 \u0906\u092a \u090f\u0915 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0915\u0940 \u092f\u094b\u091c\u0928\u093e \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0928 \u091a\u0930 \u0915\u093f\u0938\u0940 \u092d\u0940 \u0935\u091c\u0928 \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u092e\u0947\u0902 \u0938\u092e\u093e\u092f\u094b\u091c\u093f\u0924 \u0915\u093f\u092f\u093e \u091c\u093e \u0938\u0915\u0924\u093e \u0939\u0948:<\/p>\n<ul id=\"mntl-sc-block_1-0-39\">\n<li>\u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091a\u092f\u0928<\/li>\n<li>\u0935\u091c\u0928 \u092f\u093e \u092a\u094d\u0930\u0924\u093f\u0930\u094b\u0927<\/li>\n<li>\u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e<\/li>\n<li>\u0938\u0947\u091f \u0915\u0940 \u0938\u0902\u0916\u094d\u092f\u093e<\/li>\n<li>\u0906\u0902\u0926\u094b\u0932\u0928 \u0915\u093e \u0935\u0947\u0917<\/li>\n<li>\u0938\u0947\u091f \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u0938\u092e\u092f<\/li>\n<li>\u0938\u0924\u094d\u0930\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u0938\u092e\u092f (\u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923 \u0926\u093f\u0928\/\u0938\u092a\u094d\u0924\u093e\u0939)<\/li>\n<li>\u092a\u0940\u0930\u093f\u092f\u0921\u0947\u0936\u0928 \u091a\u0915\u094d\u0930 \u0915\u0947 \u092c\u0940\u091a \u0915\u093e \u0938\u092e\u092f<\/li>\n<\/ul>\n<h3 id=\"mntl-sc-block_1-0-42\">\u0938\u093e\u092e\u093e\u0928\u094d\u092f \u0938\u094d\u0935\u093e\u0938\u094d\u0925\u094d\u092f \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3>\n<p id=\"mntl-sc-block_1-0-43\">\u090f\u0915 \u092c\u0941\u0928\u093f\u092f\u093e\u0926\u0940 \u092b\u093f\u091f\u0928\u0947\u0938 \u0915\u093e\u0930\u094d\u092f\u0915\u094d\u0930\u092e \u0926\u094b\u0928\u094b\u0902 \u0936\u0915\u094d\u0924\u093f \u0914\u0930 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u094b \u0932\u0915\u094d\u0937\u093f\u0924 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f \u0964 \u0915\u0939\u0940\u0902 \u0926\u094b \u0938\u0947 \u091a\u093e\u0930 \u0938\u0947\u091f \u0915\u0947 \u0932\u093f\u090f \u0906\u0920 \u0914\u0930 15 \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u092c\u0940\u091a \u0906\u092a \u0926\u094b\u0928\u094b\u0902 \u0915\u094b \u092a\u0942\u0930\u093e \u0915\u0930\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u092e\u093f\u0932\u0947\u0917\u0940 \u0964<\/p>\n<p id=\"mntl-sc-block_1-0-45\">\u0906\u0920 \u0938\u0947 12 \u0905\u092d\u094d\u092f\u093e\u0938 \u091a\u0941\u0928\u0947\u0902, \u0905\u092a\u0928\u0947 \u0928\u093f\u091a\u0932\u0947 \u0914\u0930 \u090a\u092a\u0930\u0940 \u0936\u0930\u0940\u0930 \u0915\u094b \u0939\u093f\u091f \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930 \u0930\u0939\u0940 \u0939\u0948, \u0914\u0930 \u0905\u092a\u0928\u0947 \u092e\u0942\u0932 \u0964 \u0907\u0938 \u0938\u094d\u0924\u0930 \u092a\u0930, \u092c\u0939\u0941\u0924 \u092d\u093e\u0930\u0940 \u092f\u093e \u092c\u0939\u0941\u0924 \u0939\u0932\u094d\u0915\u093e \u092e\u0924 \u0909\u0920\u093e (\u0906\u092a \u092a\u093f\u091b\u0932\u0947 \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0926\u094d\u0935\u093e\u0930\u093e \u0925\u0915\u093e \u0939\u0941\u0906 \u092e\u0939\u0938\u0942\u0938 \u0915\u0930\u0928\u093e \u091a\u093e\u0939\u093f\u090f, \u0932\u0947\u0915\u093f\u0928 \u092f\u0939 \u092a\u0940\u0922\u093c\u0940 \u092e\u0941\u0936\u094d\u0915\u093f\u0932 \u0928\u0939\u0940\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f) \u0905\u0927\u093f\u0915 \u0932\u0915\u094d\u0937\u094d\u092f \u0935\u093f\u0936\u093f\u0937\u094d\u091f \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930\u0928\u0947 \u0938\u0947 \u092a\u0939\u0932\u0947 \u090f\u0915 \u0905\u091a\u094d\u091b\u093e \u0906\u0927\u093e\u0930 \u0938\u0941\u0928\u093f\u0936\u094d\u091a\u093f\u0924 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0964<\/p>\n<h3 id=\"mntl-sc-block_1-0-48\">\u0924\u093e\u0915\u0924 \u0915\u0947 \u0932\u093f\u090f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/h3>\n<p id=\"mntl-sc-block_1-0-49\"><strong>\u0936\u0915\u094d\u0924\u093f \u092a\u094d\u0930\u0936\u093f\u0915\u094d\u0937\u0923<\/strong>\u00a0\u0938\u092c\u0938\u0947 \u0905\u0927\u093f\u0915 \u0935\u091c\u0928, \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0940 \u0915\u092e \u0938\u0902\u0916\u094d\u092f\u093e, \u0914\u0930 \u0938\u092c\u0938\u0947 \u0932\u0902\u092c\u0947 \u0938\u092e\u092f \u0924\u0915 \u0906\u0930\u093e\u092e \u0905\u0935\u0927\u093f \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0924\u093e \u0939\u0948 \u0964 \u091c\u092c \u0906\u092a\u0915\u093e \u0909\u0926\u094d\u0926\u0947\u0936\u094d\u092f \u0924\u093e\u0915\u0924 \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930 \u0930\u0939\u093e \u0939\u0948, \u0924\u094b \u0915\u092e \u092a\u094d\u0930\u0924\u093f\u0928\u093f\u0927\u093f \u0915\u0947 \u0932\u093f\u090f \u092d\u093e\u0930\u0940 \u0909\u0920\u093e\u090f\u0902, \u091c\u092c \u0906\u092a \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0906\u0915\u093e\u0930 \u092f\u093e \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0927\u0940\u0930\u091c \u0915\u093e \u0928\u093f\u0930\u094d\u092e\u093e\u0923 \u0915\u0930\u0928\u0947 \u0915\u0940 \u0915\u094b\u0936\u093f\u0936 \u0915\u0930 \u0930\u0939\u0947 \u0939\u0948\u0902\u0964<\/p>\n<p id=\"mntl-sc-block_1-0-51\">\u0909\u0926\u093e\u0939\u0930\u0923 \u0915\u0947 \u0932\u093f\u090f, \u090f\u0915 \u0936\u0915\u094d\u0924\u093f \u0932\u0915\u094d\u0937\u094d\u092f \u0935\u093e\u0932\u0947 \u0932\u094b\u0917 5\u00d75 \u0938\u093f\u0938\u094d\u091f\u092e \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902\u0964 \u092f\u093e\u0928\u0940 \u092a\u093e\u0902\u091a \u092a\u0941\u0928\u0930\u093e\u0935\u0943\u0924\u094d\u0924\u093f \u0915\u0947 \u092a\u093e\u0902\u091a \u0938\u0947\u091f\u0964 \u0906\u092a \u0905\u092a\u0947\u0915\u094d\u0937\u093e\u0915\u0943\u0924 \u0905\u0927\u093f\u0915 \u092d\u093e\u0930 \u0915\u093e \u0909\u092a\u092f\u094b\u0917 \u0915\u0930\u0947\u0902\u0917\u0947, \u0938\u093e\u0925 \u0939\u0940 \u0938\u0947\u091f (\u0932\u0917\u092d\u0917 \u0924\u0940\u0928 \u0938\u0947 \u092a\u093e\u0902\u091a \u092e\u093f\u0928\u091f) \u0915\u0947 \u092c\u0940\u091a \u0932\u0902\u092c\u093e \u0906\u0930\u093e\u092e \u0915\u0930\u0947\u0902\u0917\u0947\u0964 \u0928\u094d\u092f\u0942\u0930\u094b\u092e\u0938\u094d\u0915\u0941\u0932\u0930 \u0938\u093f\u0938\u094d\u091f\u092e \u0909\u0928 \u092d\u093e\u0930\u0940 \u092d\u093e\u0930 \u0915\u094b \u0909\u0920\u093e\u0928\u0947 \u0915\u0940 \u0906\u092a\u0915\u0940 \u0915\u094d\u0937\u092e\u0924\u093e \u0915\u094b \u092c\u0922\u093c\u093e\u0915\u0930 \u092d\u093e\u0930\u0940 \u0935\u091c\u0928 \u0915\u093e \u091c\u0935\u093e\u092c \u0926\u0947\u0924\u093e \u0939\u0948\u0964 \u092e\u093e\u0902\u0938\u092a\u0947\u0936\u093f\u092f\u094b\u0902 \u0915\u0947 \u0932\u093f\u090f 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