{"id":1980,"date":"2021-06-24T10:23:37","date_gmt":"2021-06-24T07:23:37","guid":{"rendered":"https:\/\/www.justty.net\/blog\/?p=1980"},"modified":"2021-06-24T10:23:37","modified_gmt":"2021-06-24T07:23:37","slug":"%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9","status":"publish","type":"post","link":"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/","title":{"rendered":"\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u0628\u0634\u0631\u0629"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_34 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\">\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0642\u0627\u0644<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" style=\"display: none;\"><label for=\"item\" aria-label=\"Table of Content\"><i class=\"ez-toc-glyphicon ez-toc-icon-toggle\"><\/i><\/label><input type=\"checkbox\" id=\"item\"><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1'><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D9%88%D9%81%D8%A7%D8%A6%D8%AF%D8%AA%D9%87_%D9%84%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\" title=\"\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u0628\u0634\u0631\u0629 \">\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u0628\u0634\u0631\u0629 <\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%AA%D8%AC%D8%AF%D9%8A%D8%AF_%D9%84%D8%AE%D9%84%D8%A7%D9%8A%D8%A7_%D8%A7%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\" title=\"\u062a\u062c\u062f\u064a\u062f \u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0634\u0631\u0629: \">\u062a\u062c\u062f\u064a\u062f \u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0634\u0631\u0629: <\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9_%D9%84%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\" title=\"\u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u0628\u0634\u0631\u0629:\">\u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u0628\u0634\u0631\u0629:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%A5%D8%B9%D8%A7%D8%AF%D8%A9_%D9%84%D9%86%D8%B6%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\" title=\"\u0625\u0639\u0627\u062f\u0629 \u0644\u0646\u0636\u0627\u0631\u0629 \u0627\u0644\u0628\u0634\u0631\u0629:\">\u0625\u0639\u0627\u062f\u0629 \u0644\u0646\u0636\u0627\u0631\u0629 \u0627\u0644\u0628\u0634\u0631\u0629:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%A7%D9%84%D8%AA%D8%B7%D9%87%D9%8A%D8%B1_%D9%84%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\" title=\"\u0627\u0644\u062a\u0637\u0647\u064a\u0631 \u0644\u0644\u0628\u0634\u0631\u0629:\">\u0627\u0644\u062a\u0637\u0647\u064a\u0631 \u0644\u0644\u0628\u0634\u0631\u0629:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D9%8A%D9%83%D8%A7%D9%81%D8%AD_%D8%A7%D9%84%D8%B3%D9%8A%D9%84%D9%88%D9%84%D9%8A%D8%AA\" title=\"\u064a\u0643\u0627\u0641\u062d \u0627\u0644\u0633\u064a\u0644\u0648\u0644\u064a\u062a:\">\u064a\u0643\u0627\u0641\u062d \u0627\u0644\u0633\u064a\u0644\u0648\u0644\u064a\u062a:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D9%8A%D9%82%D8%B6%D9%8A_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D9%81%D9%8A%D8%B1%D9%88%D8%B3%D8%A7%D8%AA\" title=\"\u064a\u0642\u0636\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a: \">\u064a\u0642\u0636\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a: <\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D9%8A%D9%87%D8%AF%D8%A6_%D8%A7%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\" title=\"\u064a\u0647\u062f\u0626 \u0627\u0644\u0628\u0634\u0631\u0629:\">\u064a\u0647\u062f\u0626 \u0627\u0644\u0628\u0634\u0631\u0629:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%B7%D8%B1%D9%82_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D9%84_%D9%81%D8%A7%D8%A6%D8%AF%D8%A9_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D9%84%D8%A8%D8%B4%D8%B1%D8%AA%D9%86%D8%A7\" title=\"\u0637\u0631\u0642 \u0627\u0644\u062d\u0635\u0648\u0644 \u0641\u0627\u0626\u062f\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u0628\u0634\u0631\u062a\u0646\u0627 \">\u0637\u0631\u0642 \u0627\u0644\u062d\u0635\u0648\u0644 \u0641\u0627\u0626\u062f\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u0628\u0634\u0631\u062a\u0646\u0627 <\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D9%88%D8%B5%D9%81%D8%A9_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D9%85%D8%B9_%D9%85%D8%A7%D8%A1_%D8%A7%D9%84%D8%B2%D9%87%D8%B1\" title=\"\u0648\u0635\u0641\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0639 \u0645\u0627\u0621 \u0627\u0644\u0632\u0647\u0631\">\u0648\u0635\u0641\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0639 \u0645\u0627\u0621 \u0627\u0644\u0632\u0647\u0631<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%AA%D8%AD%D8%B6%D9%8A%D8%B1_%D8%A7%D9%84%D9%88%D8%B5%D9%81%D8%A9_%D9%88%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D8%A7%D9%85%D9%87%D8%A7\" title=\"\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \">\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 <\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D9%88%D8%B5%D9%81%D8%A9_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D8%A8%D8%A7%D9%84%D8%B9%D8%B3%D9%84\" title=\" \u0648\u0635\u0641\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0628\u0627\u0644\u0639\u0633\u0644\"> \u0648\u0635\u0641\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0628\u0627\u0644\u0639\u0633\u0644<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%AA%D8%AD%D8%B6%D9%8A%D8%B1_%D8%A7%D9%84%D9%88%D8%B5%D9%81%D8%A9_%D9%88%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D8%A7%D9%85%D9%87%D8%A7-2\" title=\"\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \">\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 <\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D8%A2%D8%AB%D8%A7%D8%B1_%D8%AC%D8%A7%D9%86%D8%A8%D9%8A%D8%A9_%D9%85%D8%AD%D8%AA%D9%85%D9%84%D8%A9_%D8%B9%D9%86%D8%AF_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D8%A7%D9%85_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D8%B9%D9%84%D9%89_%D8%A8%D8%B4%D8%B1%D8%AA%D9%86%D8%A7\" title=\"\u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0645\u062d\u062a\u0645\u0644\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0646\u0627 \">\u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0645\u062d\u062a\u0645\u0644\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0646\u0627 <\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.justty.net\/blog\/2021\/06\/24\/%d8%b2%d9%8a%d8%aa-%d8%a7%d9%84%d9%84%d9%8a%d9%85%d9%88%d9%86-%d9%88%d9%81%d8%a7%d8%a6%d8%af%d8%aa%d9%87-%d9%84%d9%84%d8%a8%d8%b4%d8%b1%d8%a9\/#%D9%86%D8%B5%D8%A7%D8%A6%D8%AD\" title=\"\u0646\u0635\u0627\u0626\u062d\">\u0646\u0635\u0627\u0626\u062d<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><strong>\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u0628\u0634\u0631\u0629 <\/strong><\/p>\n<p>\u0647\u0644 \u0633\u0645\u0639\u062a\u0645 \u0642\u0628\u0644\u0627 \u0628\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0628\u0634\u0631\u0629\u061f \u062a\u0623\u062a\u064a \u0641\u0648\u0627\u0626\u062f \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0641\u0639\u0627\u0644\u0629 \u0627\u0644\u062a\u064a \u064a\u0634\u062a\u0645\u0644 \u0639\u0644\u064a\u0647\u0627\u060c<\/p>\n<p>\u0641\u0645\u0627 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f\u061f \u0648\u0643\u064a\u0641 \u0646\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0642\u064a\u0642 \u0623\u0643\u0628\u0631 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646\u0647\u0627\u061f \u0627\u0644\u062c\u0648\u0627\u0628 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\" lazy size-medium wp-image-1989 aligncenter\" src=\"data:image\/gif;base64,R0lGODlhAQABAAAAACH5BAEKAAEALAAAAAABAAEAAAICTAEAOw==\" data-src=\"https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/06\/lime-998903_960_720.jpg?resize=300%2C212&#038;ssl=1\" alt=\"\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647\" width=\"300\" height=\"212\" data-srcset=\"https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/06\/lime-998903_960_720.jpg?resize=300%2C212&amp;ssl=1 300w, https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/06\/lime-998903_960_720.jpg?resize=768%2C542&amp;ssl=1 768w, https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/06\/lime-998903_960_720.jpg?resize=585%2C413&amp;ssl=1 585w, https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/06\/lime-998903_960_720.jpg?w=960&amp;ssl=1 960w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" data-recalc-dims=\"1\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D9%88%D9%81%D8%A7%D8%A6%D8%AF%D8%AA%D9%87_%D9%84%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\"><\/span><strong><span style=\"color: #000080;\">\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u0628\u0634\u0631\u0629<\/span> <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u062a\u062a\u0636\u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0632\u064a\u062a\u0647 \u0639\u0644\u0649 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D8%AC%D8%AF%D9%8A%D8%AF_%D9%84%D8%AE%D9%84%D8%A7%D9%8A%D8%A7_%D8%A7%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\"><\/span><strong>\u062a\u062c\u062f\u064a\u062f \u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0634\u0631\u0629<\/strong><strong>: <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062d\u064a\u062b \u064a\u0634\u0645\u0644 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0645\u0636\u0627\u062f \u0627\u0644\u0623\u0643\u0633\u062f\u0629\u060c<\/p>\n<p>\u0643\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c \u0627\u0644\u0630\u064a <a href=\"https:\/\/www.hi4best.com\/blog\/%D9%81%D9%84%D8%B3%D9%81%D8%A9-%D8%AA%D9%82%D9%88%D9%8A%D8%A9-%D8%A7%D9%84%D9%85%D9%86%D8%A7%D8%B9%D8%A9-%D8%AE%D9%8A%D8%A7%D8%B1%D8%A7%D9%8B-%D8%B9%D9%84%D8%A7%D8%AC%D9%8A%D8%A7%D9%8B\/\" target=\"_blank\" rel=\"noopener\">\u064a\u062d\u0641\u0632<\/a> \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0628\u0634\u0631\u0629 \u0648\u064a\u0646\u0634\u0637\u0647\u0627\u060c \u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0632\u0627\u0644\u0629 \u0633\u0645\u0648\u0645 \u0627\u0644\u0628\u0634\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0644\u0639\u0644\u0627\u062c \u0628\u0647\u062a\u0627\u0646\u0647\u0627 \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0634\u064a\u062e\u0648\u062e\u0629.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%AA%D8%BA%D8%B0%D9%8A%D8%A9_%D9%84%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\"><\/span><strong>\u062a\u063a\u0630\u064a\u0629 \u0644\u0644\u0628\u0634\u0631\u0629<\/strong><strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0645\u062a\u0627\u0632 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0628\u0635\u0641\u0627\u062a \u062a\u0631\u0637\u064a\u0628 \u0642\u0648\u064a\u0629\u060c \u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u0630\u064a \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u0627 \u0644\u0645\u062f \u0627\u0644\u0628\u0634\u0631\u0629 \u0628\u0645\u0627 \u064a\u0644\u0632\u0645 \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0645\u0648\u0627\u062f \u062a\u063a\u0630\u064a\u062a\u0647\u0627 \u0648\u062a\u062d\u0633\u064a\u0646\u0647\u0627 \u0648\u062a\u0646\u0645\u064a\u0629 \u0625\u0634\u0631\u0627\u0642\u062a\u0647\u0627.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A5%D8%B9%D8%A7%D8%AF%D8%A9_%D9%84%D9%86%D8%B6%D8%A7%D8%B1%D8%A9_%D8%A7%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\"><\/span><strong>\u0625\u0639\u0627\u062f\u0629 \u0644\u0646\u0636\u0627\u0631\u0629 \u0627\u0644\u0628\u0634\u0631\u0629<\/strong><strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 <a href=\"https:\/\/www.justty.net\/blog\/category\/fitness\/\">\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0623\u0635\u0644\u064a \u0644\u0644\u0628\u0634\u0631\u0629<\/a>\u060c \u0648\u0647\u0630\u0627 \u0644\u0647 \u0645\u0647\u0645\u0629 \u062a\u0642\u0644\u064a\u0644 \u0625\u0641\u0631\u0627\u0632 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u064a\u062c\u0639\u0644 \u0627\u0644\u0628\u0634\u0631\u0629 \u0623\u0643\u062b\u0631 \u0646\u0642\u0627\u0621\u064b \u0648\u0628\u0647\u062c\u0629.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%A7%D9%84%D8%AA%D8%B7%D9%87%D9%8A%D8%B1_%D9%84%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\"><\/span><strong>\u0627\u0644\u062a\u0637\u0647\u064a\u0631 \u0644\u0644\u0628\u0634\u0631\u0629<\/strong><strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u0647 \u0635\u0641\u0627\u062a \u0645\u0637\u0647\u0631\u0629 \u062a\u0646\u0647\u064a \u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a \u0627\u0644\u062c\u0644\u062f \u0627\u0644\u0637\u0641\u064a\u0641\u0629 \u0648\u0645\u0646\u0647\u0627 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%8A%D9%83%D8%A7%D9%81%D8%AD_%D8%A7%D9%84%D8%B3%D9%8A%D9%84%D9%88%D9%84%D9%8A%D8%AA\"><\/span><strong>\u064a\u0643\u0627\u0641\u062d \u0627\u0644\u0633\u064a\u0644\u0648\u0644\u064a\u062a<\/strong><strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0645\u0643\u0646 \u0644\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u062a\u062f\u0644\u064a\u0643 \u0627\u0644\u0628\u0634\u0631\u0629 \u0625\u0630\u0627 \u0645\u0632\u062c \u0645\u0639 \u0632\u064a\u062a \u0625\u0643\u0644\u064a\u0644 \u0627\u0644\u062c\u0628\u0644 \u0648\u0632\u064a\u062a \u0627\u0644\u0639\u0631\u0639\u0631<\/p>\n<p>\u0644\u064a\u062e\u0644\u0635 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0645\u0646 \u0633\u0645\u0648\u0645\u0647\u0627 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0648\u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u064a\u0642\u0644\u0644 \u0645\u0646 \u0638\u0647\u0648\u0631 \u0627\u0644\u0633\u064a\u0644\u0648\u0644\u064a\u062a.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%8A%D9%82%D8%B6%D9%8A_%D8%B9%D9%84%D9%89_%D8%A7%D9%84%D9%81%D9%8A%D8%B1%D9%88%D8%B3%D8%A7%D8%AA\"><\/span><strong>\u064a\u0642\u0636\u064a \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a<\/strong><strong>: <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0645\u0631\u0643\u0628\u0627\u062a \u0627\u0644\u0628\u0648\u0644\u064a\u0641\u064a\u0646\u0648\u0644 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u062f\u0627\u062e\u0644 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u062a\u0639\u064a\u0646 \u0641\u064a \u0645\u0647\u0645\u0629 \u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0631\u0648\u0633\u0627\u062a\u060c \u0644\u0630\u0644\u0643 \u0646\u0633\u062a\u0637\u064a\u0639 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u062f\u0648\u0627\u0621 \u0644\u062a\u0642\u0631\u062d\u0627\u062a \u0627\u0644\u0628\u0631\u062f \u0627\u0644\u062a\u064a \u062a\u0638\u0647\u0631 \u0639\u0627\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0634\u0641\u0627\u0647.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%8A%D9%87%D8%AF%D8%A6_%D8%A7%D9%84%D8%A8%D8%B4%D8%B1%D8%A9\"><\/span><strong>\u064a\u0647\u062f\u0626 \u0627\u0644\u0628\u0634\u0631\u0629<\/strong><strong>:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0627\u0644\u0637\u0642\u0633 \u0627\u0644\u062c\u0627\u0641 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062c\u0641\u0627\u0641 \u0641\u064a \u0627\u0644\u062c\u0644\u062f \u0648\u064a\u0638\u0647\u0631 \u0647\u0630\u0627 \u0627\u0644\u062c\u0641\u0627\u0641 \u0648\u0627\u0636\u062d\u0627 \u0641\u064a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u0645\u0631\u0641\u0642\u064a\u0646 \u0648\u0627\u0644\u064a\u062f\u064a\u0646\u060c \u0648\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0627\u0643\u0644.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%B7%D8%B1%D9%82_%D8%A7%D9%84%D8%AD%D8%B5%D9%88%D9%84_%D9%81%D8%A7%D8%A6%D8%AF%D8%A9_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D9%84%D8%A8%D8%B4%D8%B1%D8%AA%D9%86%D8%A7\"><\/span><strong><span style=\"color: #000080;\">\u0637\u0631\u0642 \u0627\u0644\u062d\u0635\u0648\u0644 \u0641\u0627\u0626\u062f\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u0628\u0634\u0631\u062a\u0646\u0627<\/span> <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0627\u0639\u062a\u0645\u0627\u062f \u0625\u062d\u062f\u0649 \u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u0642 \u064a\u0645\u0643\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0639\u062f\u0629 \u0641\u0648\u0627\u0626\u062f \u0644\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u0628\u0634\u0631\u062a\u0646\u0627:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%88%D8%B5%D9%81%D8%A9_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D9%85%D8%B9_%D9%85%D8%A7%D8%A1_%D8%A7%D9%84%D8%B2%D9%87%D8%B1\"><\/span><strong>\u0648\u0635\u0641\u0629<\/strong> <strong>\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0645\u0639 \u0645\u0627\u0621 \u0627\u0644\u0632\u0647\u0631<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u0634\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p><strong>\u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a:<\/strong><\/p>\n<p>\u062e\u0645\u0633\u0648\u0646 \u063a\u0631\u0627\u0645\u0627\u064b \u0645\u0646 \u0645\u0627\u0621 \u0644\u064a\u0645\u0648\u0646<\/p>\n<p>30 \u063a \u0645\u0646 \u0645\u0627\u0621 \u0632\u0647\u0631<\/p>\n<p>15 \u063a \u0645\u0646 \u0646\u0628\u062a\u0629 \u0635\u0628\u0627\u0631 \u0637\u0627\u0632\u062c<\/p>\n<p>4 \u0642\u0637\u0631\u0627\u062a \u0645\u0623\u062e\u0648\u0630\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%AA%D8%AD%D8%B6%D9%8A%D8%B1_%D8%A7%D9%84%D9%88%D8%B5%D9%81%D8%A9_%D9%88%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D8%A7%D9%85%D9%87%D8%A7\"><\/span><strong>\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0646\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n<p>\u0646\u0645\u0632\u062c \u0645\u0627\u0621 \u0644\u064a\u0645\u0648\u0646 \u0645\u0639 \u0645\u0627\u0621 \u0627\u0644\u0632\u0647\u0631 \u0648\u0646\u0645\u0632\u062c \u0646\u0628\u062a\u0629 \u0627\u0644\u0635\u0628\u0627\u0631 \u0645\u0639 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0639\u062f\u0645 \u062a\u0648\u0641\u0631 \u0645\u0627\u0621 \u0644\u064a\u0645\u0648\u0646 \u064a\u062a\u0645 \u062a\u062d\u0636\u064a\u0631\u0647 \u0641\u064a \u0627\u0644\u0628\u064a\u062a\u060c \u062d\u064a\u062b \u0646\u0642\u0637\u0639 \u062d\u0628\u062a\u0627\u0646 \u0645\u0646 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0646\u0636\u0639\u0647\u0645\u0627 \u0641\u064a \u0642\u062f\u0631 \u0645\u0644\u064a\u0621 \u0628\u0627\u0644\u0645\u0627\u0621 \u0648\u0646\u062a\u0631\u0643\u0647\u0627 \u0639\u062f\u0629 \u0633\u0627\u0639\u0627\u062a.<\/p>\n<p>\u0646\u0633\u0643\u0628 \u0627\u0644\u0645\u0632\u064a\u062c \u0641\u064a \u0622\u0646\u064a\u0629 \u0644\u0647\u0627 \u062c\u0647\u0627\u0632 \u0628\u062e\u0627\u062e \u0648\u0646\u0631\u062c\u0647 \u0642\u0644\u064a\u0644\u064b\u0627 \u0643\u064a \u062a\u062e\u062a\u0644\u0637 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a \u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0646\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0645\u062a\u0632\u0627\u062c \u0627\u0644\u0635\u0628\u0627\u0631 \u0645\u0639 \u0628\u0642\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a.<\/p>\n<p>\u0646\u0631\u0634 \u0627\u0644\u062e\u0644\u0637\u0629 \u0639\u0644\u0649 \u0627\u0644\u0648\u062c\u0647 \u0628\u0634\u0643\u0644 \u0645\u062a\u0633\u0627\u0648\u060c \u0645\u0639 \u0627\u062c\u062a\u0646\u0627\u0628 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0639\u064a\u0648\u0646 \u0648\u0627\u0644\u0641\u0645.<\/p>\n<p>\u0646\u062a\u0631\u0643\u0647 \u062e\u0645\u0633\u0629 \u062f\u0642\u0627\u0626\u0642 \u062b\u0645 \u0646\u0631\u0634\u0647 \u0628\u0627\u0644\u0645\u0627\u0621 \u0641\u0642\u0637 \u0644\u0634\u0637\u0641\u0647\u060c \u0641\u064a \u062d\u0627\u0644 \u0634\u0639\u0631\u062a \u0628\u0627\u062d\u0645\u0631\u0627\u0631 \u0623\u0648 \u062d\u0643\u0629 \u0623\u0648 \u062a\u0648\u0631\u0645 \u0623\u0648 \u0644\u0647\u064a\u0628 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u063a\u0633\u064a\u0644 \u0627\u0644\u0628\u0634\u0631\u0629 \u0628\u0627\u0644\u0635\u0627\u0628\u0648\u0646 \u0648\u0627\u0644\u0645\u0627\u0621 \u0648\u062a\u0631\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%88%D8%B5%D9%81%D8%A9_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D8%A8%D8%A7%D9%84%D8%B9%D8%B3%D9%84\"><\/span><strong> \u0648\u0635\u0641\u0629 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0628\u0627\u0644\u0639\u0633\u0644<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u062a\u0634\u0645\u0644 \u0627\u0644\u0648\u0635\u0641\u0629 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n<p><strong>\u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/strong>:<\/p>\n<p>\u062b\u0644\u0627\u062b \u0645\u0644\u0639\u0642\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062d\u062c\u0645 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644.<\/p>\n<p>\u0645\u0644\u0639\u0642\u062a\u0627\u0646 \u0635\u063a\u064a\u0631\u062a\u0627\u0646 \u0645\u0646 \u0644\u0628\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a<\/p>\n<p>\u062e\u0645\u0633 \u0642\u0637\u0631\u0627\u062a \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D8%B7%D8%B1%D9%8A%D9%82%D8%A9_%D8%AA%D8%AD%D8%B6%D9%8A%D8%B1_%D8%A7%D9%84%D9%88%D8%B5%D9%81%D8%A9_%D9%88%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D8%A7%D9%85%D9%87%D8%A7-2\"><\/span><strong>\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0648\u0635\u0641\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0646\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0622\u062a\u064a\u0629:<\/p>\n<p>\u0646\u062e\u0644\u0637 \u0627\u0644\u0639\u0633\u0644 \u0645\u0639 \u0627\u0644\u0644\u0628\u0646 \u0641\u064a \u0648\u0639\u0627\u0621 \u0648\u0646\u0642\u0644\u0628\u0647\u0645 \u062c\u064a\u062f\u064b\u0627.<\/p>\n<p>\u0646\u0636\u064a\u0641 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0646\u0642\u0644\u0628 \u062b\u0627\u0646\u064a\u0629 \u062d\u062a\u0649 \u062a\u0645\u062a\u0632\u062c \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a.<\/p>\n<p>\u0646\u062f\u0644\u0643 \u0627\u0644\u0628\u0634\u0631\u0629 \u0628\u0627\u0644\u0645\u0632\u064a\u062c \u0648\u0646\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062a\u064a \u0641\u064a\u0647\u0627 \u062d\u0628\u0648\u0628 \u0648\u0628\u062b\u0648\u0631 \u0648\u0646\u062f\u0648\u0628 \u0648\u0646\u062a\u062c\u0646\u0628 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0639\u064a\u0646\u064a\u0646 \u0648\u0627\u0644\u0634\u0641\u0627\u0647.<\/p>\n<p>\u0646\u063a\u0633\u0644 \u063a\u0633\u0644\u0627 \u062e\u0641\u064a\u0641\u0627 \u0627\u0644\u0628\u0634\u0631\u0629 \u0628\u0639\u062f \u062e\u0645\u0633 \u0639\u0634\u0631\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062f\u0627\u0641\u0626.<\/p>\n<p>\u0648\u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0627\u062d\u0645\u0631\u0627\u0631 \u0623\u0648 \u062a\u0648\u0631\u0645 \u0623\u0648 \u062d\u0643\u0629 \u0641\u0627\u063a\u0633\u0644 \u0628\u0634\u0631\u062a\u0643 \u0628\u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0635\u0627\u0628\u0648\u0646 \u0648\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"%D8%A2%D8%AB%D8%A7%D8%B1_%D8%AC%D8%A7%D9%86%D8%A8%D9%8A%D8%A9_%D9%85%D8%AD%D8%AA%D9%85%D9%84%D8%A9_%D8%B9%D9%86%D8%AF_%D8%A7%D8%B3%D8%AA%D8%AE%D8%AF%D8%A7%D9%85_%D8%B2%D9%8A%D8%AA_%D8%A7%D9%84%D9%84%D9%8A%D9%85%D9%88%D9%86_%D8%B9%D9%84%D9%89_%D8%A8%D8%B4%D8%B1%D8%AA%D9%86%D8%A7\"><\/span><strong><span style=\"color: #000080;\">\u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0645\u062d\u062a\u0645\u0644\u0629 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0639\u0644\u0649 \u0628\u0634\u0631\u062a\u0646\u0627<\/span> <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0628\u0639\u062f \u0623\u0646 \u0639\u0631\u0641\u0646\u0627 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0628\u0634\u0631\u062a\u0646\u0627\u060c \u0644\u0627 \u0628\u062f \u0645\u0646 \u0627\u0644\u062a\u0639\u0631\u0641 \u0622\u062b\u0627\u0631 \u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0625\u0646 \u0648\u062c\u062f\u062a \u0639\u0627\u0645\u0629 \u064a\u0639\u062f \u0627\u0633\u062a\u0639\u0645\u0627\u0644 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0622\u0645\u0646\u0627\u060c \u0648\u0644\u0645 \u062a\u0648\u062c\u062f \u0644\u0647 \u0623\u0636\u0631\u0627\u0631 \u062d\u062a\u0649 \u0644\u0644\u0631\u0636\u0639 \u0648\u0627\u0644\u0646\u0633\u0627\u0621 \u0627\u0644\u062d\u0648\u0627\u0645\u0644\u060c<\/p>\n<p>\u0648\u0644\u0643\u0646 \u0631\u0628\u0645\u0627 \u064a\u0639\u0627\u0646\u064a \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u0645\u0646 \u062d\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0634\u0645\u0633 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u060c \u0648\u0647\u0630\u0627 \u064a\u0633\u0628\u0628 \u0627\u0644\u0627\u062d\u0645\u0631\u0627\u0631 \u0648\u0647\u064a\u062c\u0627\u0646 \u0627\u0644\u0628\u0634\u0631\u0629\u060c \u0644\u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0623\u0641\u0636\u0644 \u0639\u062f\u0645 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0648\u062c\u0647 \u0627\u0644\u0634\u0645\u0633 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647. \u0648\u064a\u0646\u0628\u063a\u064a \u062a\u0642\u0644\u064a\u0644 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0642\u0628\u0644 \u0631\u0634\u0647 \u0639\u0644\u0649 \u0627\u0644\u0628\u0634\u0631\u0629 \u0644\u0623\u0646\u0647 \u064a\u0639\u062f \u0632\u064a\u062a\u0627 \u0642\u0648\u064a\u0627.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%D9%86%D8%B5%D8%A7%D8%A6%D8%AD\"><\/span>\u0646\u0635\u0627\u0626\u062d<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u064a\u0646\u0635\u062d \u0642\u0628\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0623\u0646 \u064a\u0640\u0623\u0643\u062f \u0627\u0644\u0634\u062e\u0635 \u0645\u0646 \u0639\u062f\u0645 \u0648\u062c\u0648\u062f \u062d\u0633\u0627\u0633\u064a\u0629 \u0639\u0646\u062f\u0647 \u0644\u0623\u064a \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u0646\u0627\u0647\u0627 \u0633\u0627\u0628\u0642\u0627 \u0648\u0627\u0646 \u064a\u0643\u0648\u0646 \u0645\u062a\u0645\u062a\u0639\u0627 \u0628\u0627\u0644\u062d\u0630\u0631 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0648\u0635\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0631\u064a\u062f\u0647\u0627 \u0643\u064a \u0644\u0627 \u064a\u0631\u062a\u0628\u0643 \u0639\u0646\u062f \u062d\u0635\u0648\u0644 \u0634\u064a\u0621 \u0644\u0627 \u064a\u062a\u0648\u0642\u0639\u0647.<\/p>\n<p>\u0648\u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0627\u0644\u062e\u0648\u0641 \u0643\u062b\u064a\u0631\u0627 \u0644\u0623\u0646 \u0630\u0644\u0643 \u064a\u062c\u0639\u0644 \u0627\u0644\u0634\u062e\u0635 \u064a\u062a\u062d\u0633\u0633 \u0627\u0644\u0623\u0644\u0645 \u062f\u0648\u0646 \u0648\u062c\u0648\u062f\u0647 \u0628\u0633\u0628\u0628 \u062a\u0631\u062f\u062f \u0627\u0644\u0623\u0641\u0643\u0627\u0631 \u0639\u0644\u0649 \u0630\u0647\u0646\u0647 \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u062a\u0643 \u0645\u062e\u062a\u0635 \u0628\u062a\u062d\u0636\u064a\u0631 \u0647\u0630\u0647 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0630\u0647\u0627\u0628 \u0625\u0644\u064a\u0647 \u0648\u0637\u0644\u0628 \u0627\u0644\u0648\u0635\u0641\u0629 \u0644\u062a\u0636\u0645\u0646 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u0628\u0634\u0631\u0629 \u0647\u0644 \u0633\u0645\u0639\u062a\u0645 \u0642\u0628\u0644\u0627 \u0628\u0632\u064a\u062a \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0641\u0627\u0626\u062f\u062a\u0647 \u0644\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u0628\u0634\u0631\u0629\u061f \u062a\u0623\u062a\u064a \u0641\u0648\u0627\u0626\u062f&hellip;<\/p>\n","protected":false},"author":2,"featured_media":1991,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[119,84,48,49,121,120,118],"class_list":["post-1980","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-119","tag-84","tag-48","tag-49","tag-121","tag-120","tag-118"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/www.justty.net\/blog\/wp-content\/uploads\/2021\/06\/\u0632\u064a\u062a.jpg?fit=457%2C258&ssl=1","_links":{"self":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts\/1980","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/comments?post=1980"}],"version-history":[{"count":10,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts\/1980\/revisions"}],"predecessor-version":[{"id":2016,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/posts\/1980\/revisions\/2016"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/media\/1991"}],"wp:attachment":[{"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/media?parent=1980"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/categories?post=1980"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.justty.net\/blog\/wp-json\/wp\/v2\/tags?post=1980"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}