{"id":1074,"date":"2023-04-26T13:15:34","date_gmt":"2023-04-26T12:15:34","guid":{"rendered":"https:\/\/verywelfit.com\/?p=1074"},"modified":"2026-07-22T22:01:28","modified_gmt":"2026-07-22T16:31:28","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%88%d8%ad-%d8%a7%d9%84%d8%ad%d8%a7%d8%a6%d8%b7-%d9%83%d9%8a%d9%81%d9%8a%d8%a9-%d8%a7%d9%84%d9%82%d9%8a%d8%a7%d9%85-%d8%a8","status":"publish","type":"post","link":"https:\/\/verywelfit.com\/ar\/fitness-en\/wall-plank-exercise-benefits-how-to-do-and-variations\/","title":{"rendered":"\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a"},"content":{"rendered":"<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u0627\u0644\u062a\u0639\u0644\u0645 \u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0641\u064a \u0631\u0627\u062d\u0629 \u0645\u0646\u0632\u0644\u0643. \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u060c \u0633\u0646\u0631\u0634\u062f\u0643 \u0625\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u064a\u0646 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"benefits\"><strong>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u062f\u0627\u0631\u064a.<\/strong><\/h2>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0645\u0645\u062a\u0627\u0632 \u0644 <a href=\"https:\/\/freaktofit.com\/6-best-core-strengthening-yoga-poses\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/a>. \u064a\u0634\u063a\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0623\u0644\u0648\u064a\u0629 <a href=\"https:\/\/verywelfit.com\/fitness\/is-there-a-way-for-women-to-workout-and-still-keep-a-feminine-looking-body\/\" data-wpil-monitor-id=\"15\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0633\u062f\u0643<\/a> \u0627\u0633\u062a\u0642\u0631\u062a \u0623\u062b\u0646\u0627\u0621 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u064a\u062d\u0633\u0646 \u0627\u0644\u0648\u0636\u0639.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 <a href=\"https:\/\/freaktofit.com\/13-best-exercises-for-lumbar-spondylosis-with-home-remedy\/\" target=\"_blank\" rel=\"noopener\">\u0642\u0644\u0644 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631<\/a> \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/\" target=\"_blank\" rel=\"noopener\"><sup>(1)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 <a href=\"https:\/\/verywelfit.com\/nutrition\/how-to-consume-flaxseeds-to-lose-your-extra-weight-today\/\" data-wpil-monitor-id=\"12\">\u0641\u0642\u062f \u0648\u0632\u0646<\/a> \u0623\u0633\u0631\u0639.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0645\u0644 <a href=\"https:\/\/freaktofit.com\/6-best-compound-exercises-with-weight-for-lean-muscle-mass\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/a>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u062b\u0644 <a href=\"https:\/\/freaktofit.com\/leg-exercise-for-runners-enhance-flexibility-with-running\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0627\u0626\u0639 <\/a>\u0648 <a href=\"https:\/\/freaktofit.com\/health-benefits-of-cycling\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0631\u0627\u062c\u0627\u062a<\/a>.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096102\/\" target=\"_blank\" rel=\"noopener\"><sup>(2)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"748\" height=\"124\" src=\"https:\/\/cdn.verywelfit.com\/2025\/03\/image-2.png\" alt=\"\u062f\u0631\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0645\u0644\" class=\"wp-image-10421\"\/><figcaption class=\"wp-element-caption\"><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4096102\/\" target=\"_blank\" rel=\"noopener\">\u062f\u0631\u0627\u0633\u0629 \u0646\u0634\u0631\u062a \u0641\u064a J Hum Kinet. \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0648\u062d \u062e\u0634\u0628\u064a\u0629 \u0645\u0642\u062a\u0631\u062d\u0629 \u062a\u0632\u064a\u062f \u0645\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/a><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u064a\u0637\u0648\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0639\u0645\u0644 \u0627\u0644\u062c\u062f\u0627\u0631 <a href=\"https:\/\/freaktofit.com\/types-of-plank-exercise-and-its-benefits\/\" target=\"_blank\" rel=\"noopener\">\u0644\u0648\u062d \u062e\u0634\u0628\u064a <\/a>\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637 \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u0646\u0634\u0637\u0629 \u0628\u062f\u0646\u064a\u0629 \u0623\u062e\u0631\u0649.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7922917\/\" target=\"_blank\" rel=\"noopener\"><sup>(3)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>6. \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u0645\u0646\u0639 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\" target=\"_blank\" rel=\"noopener\"><sup>(4)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>7 \u064a\u0639\u0632\u0632 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0639\u0642\u0644\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0640 <a href=\"https:\/\/freaktofit.com\/7-yoga-poses-to-improve-concentration\/\" target=\"_blank\" rel=\"noopener\">\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0627\u0644\u0630\u0647\u0646\u064a \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/a>. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u064a\u0642\u0638\u0629 \u0648 <a href=\"https:\/\/freaktofit.com\/stress-management-symptoms-causes-preventive-measures\/\" target=\"_blank\" rel=\"noopener\">\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062a\u0648\u062a\u0631<\/a>.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\" target=\"_blank\" rel=\"noopener\"><sup>(5)<\/sup><\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>8. \u064a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0641\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0646\u0641\u0633 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633. \u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633 \u0639\u0646\u062f \u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668176\/\" target=\"_blank\" rel=\"noopener\"><sup>(6)<\/sup><\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"1536\" src=\"https:\/\/cdn.verywelfit.com\/2025\/11\/Benefits-of-wall-plank.png\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637\" class=\"wp-image-13042\" style=\"width:682px;height:auto\"\/><figcaption class=\"wp-element-caption\"><strong>\u0641\u0648\u0627\u0626\u062f \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637<\/strong><\/figcaption><\/figure>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\"><strong>9. \u064a\u0632\u064a\u062f \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0643\u0644\u064a\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u0627\u0639\u062f \u0639\u0645\u0644 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0643\u0644\u064a\u0629 \u0648\u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u064a. \u0648\u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644. <a href=\"https:\/\/freaktofit.com\/weight-loss-sports-for-children\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0630\u0648\u0630<\/a>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>10. \u064a\u062d\u0633\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 <a href=\"https:\/\/freaktofit.com\/bulk-up-workout-plan-to-gain-lean-muscle-mass\/\" target=\"_blank\" rel=\"noopener\">\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0647\u0632\u064a\u0644\u0629<\/a> \u0648 <a href=\"https:\/\/freaktofit.com\/how-to-effectively-burn-fat-in-summer\/\" target=\"_blank\" rel=\"noopener\">\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>. \u0646\u062a\u064a\u062c\u0629 \u0644\u0630\u0644\u0643 \u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0628\u062f\u0646\u064a.<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\" target=\"_blank\" rel=\"noopener\"><sup>(7)<\/sup><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"muscles-worked\"><strong>\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648 <a href=\"https:\/\/freaktofit.com\/how-to-get-toned-shoulders-with-shoulder-press-workout\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0643\u062a\u0627\u0641<\/a>. \u0627\u0644\u0628\u0637\u0646 \u0647\u064a <a href=\"https:\/\/verywelfit.com\/ai-tools\/free-ai-powered-workout-generator-for-targeted-body-parts\/\" data-wpil-monitor-id=\"14\">\u0645\u0633\u062a\u0647\u062f\u0641\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062a\u0639\u0627\u0642\u062f\u0643 \u0645\u0639 \u0642\u0644\u0628\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643<\/a> \u0641\u064a \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0635\u062d\u064a\u062d.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0639\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0638\u0647\u0631\u0643 \u0623\u064a\u0636\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u062f\u0639\u0645 \u062c\u0633\u0645\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0623\u062e\u064a\u0631\u064b\u0627 \u060c \u0643\u062a\u0641\u064a\u0643 \u0645\u0634\u063a\u0648\u0644\u0627\u0646 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u062c\u0633\u0645\u0643 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u0641\u064a \u0627\u0644\u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0641\u064a \u0648\u0642\u062a \u0648\u0627\u062d\u062f \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 <a href=\"https:\/\/verywelfit.com\/beauty-tips\/how-to-prevent-lip-filler-migration-7-effective-ways\/\" data-wpil-monitor-id=\"13\">\u0637\u0631\u064a\u0642\u0629 \u0641\u0639\u0627\u0644\u0629<\/a> \u0644\u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643 \u0648\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"how-to-do\"><strong>\u0643\u064a\u0641 \u062a\u0645\u0627\u0631\u0633 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629\u061f<\/strong><\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641 \u0648\u0644\u0645\u0627\u0630\u0627 \u062a\u0641\u0639\u0644 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u0627\u0626\u0637\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/NtTqGFtb5eI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 1<\/strong>. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u062c\u0647 \u0628\u0639\u064a\u062f\u064b\u0627 \u0639\u0646 \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u0645\u0639 \u062a\u0628\u0627\u0639\u062f \u0642\u062f\u0645\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0646\u062f \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0643\u062a\u0641.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 2<\/strong>. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u060c \u0627\u062e\u0641\u0636 \u062c\u0633\u0645\u0643 \u0628\u0628\u0637\u0621 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u060c \u0645\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 3<\/strong>. \u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0645\u0646\u0635\u0628 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u060c \u0623\u0648 \u0637\u0627\u0644\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0625\u062f\u0627\u0631\u062a\u0647.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 4<\/strong>. \u0644\u0625\u0646\u0647\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u060c \u0639\u062f \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u060c \u0648\u0627\u062f\u0641\u0639 \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0631\u0641\u0639 \u062c\u0633\u0645\u0643 \u0644\u0623\u0639\u0644\u0649 \u062d\u062a\u0649 \u062a\u0642\u0641 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>\u0627\u0644\u062e\u0637\u0648\u0629 5<\/strong>. \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u062a\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a \u060c \u0645\u0639 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>* \u0645\u0644\u0627\u062d\u0638\u0629<\/strong>. \u062a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0643\u0644\u0643 \u0635\u062d\u064a\u062d\u064b\u0627 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a. \u062a\u0623\u0643\u062f \u0645\u0646 \u0625\u0628\u0642\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0645\u0634\u062f\u0648\u062f\u0629 \u0648\u0638\u0647\u0631\u0643 \u0645\u0633\u0637\u062d\u064b\u0627 \u060c \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u062a\u064a\u0646 \u0637\u0648\u0627\u0644 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"variations\"><strong>\u062a\u0628\u0627\u064a\u0646\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062c\u062f\u0627\u0631\u064a.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0645\u0643\u0646 \u0625\u062c\u0631\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0639\u062f\u0629 \u0637\u0631\u0642 \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u062a\u062d\u062f\u064a \u0642\u0648\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u061b;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>1. \u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0645\u0648\u0627\u0632\u0646.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u064a\u0633\u062a\u0647\u062f\u0641 \u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0645\u0627\u0626\u0644 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u062f\u0631 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a. \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0642\u064a\u0627\u0633\u064a \u060c \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u064a\u062f\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0644\u0648\u062d \u0627\u0646\u062d\u062f\u0627\u0631 \u0631\u0627\u0641\u0639\u0629 \u0645\u0645\u064a\u062a\u0629 \u0644\u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/PXIzfnHmavI?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u060c \u0627\u0631\u0641\u0639 \u0625\u062d\u062f\u0649 \u0633\u0627\u0642\u064a\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0623\u0639\u062f \u0627\u0644\u0633\u0627\u0642 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u062a\u0643\u0631\u0627\u0631.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>2. \u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0645\u0639 \u0645\u062d\u0631\u0643 \u0627\u0644\u0631\u0643\u0628\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639 \u062a\u0628\u0627\u0639\u062f \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u0641\u0635\u0644 \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0645\u062d\u0631\u0643 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u062c\u062f\u0627\u0631\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/SrCyuWoEZ_s?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0647\u0646\u0627 \u060c \u0642\u0645 \u0628\u062f\u0641\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0645\u0631\u0641\u0642\u0643 \u0627\u0644\u0623\u064a\u0633\u0631 \u0648\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u062b\u0648\u0627\u0646\u064d \u0642\u0628\u0644 \u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629. \u0643\u0631\u0631 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u0627\u0633\u062a\u0645\u0631 \u0628\u0627\u0644\u062a\u0646\u0627\u0648\u0628 \u0644\u0645\u062f\u0629 10-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>3. \u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0647\u0630\u0627 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u0629 \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0623\u0648\u0633\u0639 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0645\u0633\u0643 \u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f \u0648\u0627\u062d\u062f\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0630\u0631\u0627\u0639 \u0648\u0627\u062d\u062f\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/LKdokRF6w0E?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646 \u0645\u0636\u063a\u0648\u0637\u064b\u0627 \u0639\u0644\u0649 \u0635\u062f\u0631\u0643 \u0648\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0639\u0645\u0648\u062f \u0641\u0642\u0631\u064a \u0645\u062d\u0627\u064a\u062f \u0648\u0623\u0646\u062a \u062a\u062a\u0646\u0627\u0648\u0628 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>4. \u0644\u0648\u062d \u0645\u0639 \u0627\u0644\u0648\u0635\u0648\u0644.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u0647\u0630\u0627 \u062a\u0646\u0648\u0639 \u0643\u0628\u064a\u0631 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0645\u0643\u0648\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0627\u0628\u062f\u0623 \u0641\u064a \u0648\u0636\u0639 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0627\u0644\u0642\u064a\u0627\u0633\u064a \u060c \u0645\u0639 \u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636 \u0628\u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u062c\u0633\u0645\u0643 \u0641\u064a \u062e\u0637 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0627\u0644\u0643\u0639\u0628.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0645\u0639 \u0646\u0641\u0627\u0630\" width=\"1200\" height=\"675\"  data-src=\"https:\/\/www.youtube.com\/embed\/8c5MF4yaaS8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u062f \u064a\u062f\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u062b\u0645 \u0623\u0639\u062f\u0647\u0627 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649. \u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u062a\u0646\u0627\u0648\u0628 \u0627\u0644\u0623\u0630\u0631\u0639 \u0644\u0645\u062f\u0629 10-15 \u0645\u0645\u062b\u0644\u064a\u0646.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>5. \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u062d\u0627\u0626\u0637 \u0627\u0644\u062c\u0644\u0648\u0633.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0627\u0644\u062c\u0644\u0648\u0633 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0639 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0623\u064a\u0636\u064b\u0627. \u064a\u062a\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0645\u0639 \u0648\u0636\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u0642\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0628\u0642\u064a \u0642\u062f\u0645\u064a\u0643 \u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u062d\u064a\u062b \u0633\u064a\u0648\u0641\u0631 \u0630\u0644\u0643 \u0645\u0632\u064a\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u062b\u0628\u0627\u062a \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u0643\u064a\u0641\u064a\u0629 \u0639\u0645\u0644 \u062d\u0627\u0626\u0637 #horts\" width=\"563\" height=\"1000\"  data-src=\"https:\/\/www.youtube.com\/embed\/9k-elZz0gNA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen class=\"lazy-youtube\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0644\u0628\u062f\u0621 \u060c \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0648\u0636\u0639 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637. \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u062f\u0645\u064a\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0639\u0631\u0636 \u0642\u0644\u064a\u0644\u0627\u064b \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u062d\u0648\u0644 \u0639\u0631\u0636 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u060c \u062e\u0644\u0641 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0645\u0628\u0627\u0634\u0631\u0629. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0648\u0631\u0623\u0633\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u060c \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0641\u064a \u0637\u0627\u0628\u0648\u0631 \u0637\u0648\u064a\u0644 \u0648\u0627\u062d\u062f \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0634\u063a\u0644 \u0642\u0644\u0628\u0643 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0633\u062d\u0628 \u0632\u0631 \u0628\u0637\u0646\u0643 \u0646\u062d\u0648 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0643\u0639\u0628\u0643 \u0641\u064a \u0627\u0644\u0623\u0631\u0636 \u0648\u0623\u0646\u062a \u062a\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0628\u0628\u0637\u0621 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0623\u0648 \u0623\u0643\u062b\u0631 \u0625\u0646 \u0623\u0645\u0643\u0646. \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u064a\u0646 \u0648\u062f\u0627\u062e\u0644\u0647\u0627. \u0644\u062c\u0639\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u060c \u0645\u062f \u0630\u0631\u0627\u0639\u064b\u0627 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0642\u0641 \u0623\u0648 \u0645\u062f \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0623\u0645\u0627\u0645\u0643.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u062a\u0630\u0643\u0631 \u0623\u0646 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644\u0643 \u0637\u0648\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0627\u0644\u062c\u0644\u0648\u0633 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0645\u0639 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0648\u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>* \u0645\u0644\u0627\u062d\u0638\u0629<\/strong>. \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a \u0641\u064a \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0642\u0648\u0629 \u0648\u062b\u0628\u0627\u062a \u0623\u0643\u0628\u0631 \u0641\u064a \u0627\u0644\u0646\u0648\u0627\u0629 \u0645\u0639 \u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062d\u062f\u062f\u0629. \u062a\u0623\u0643\u062f \u062f\u0627\u0626\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0635\u062d\u064a\u062d \u0637\u0648\u0627\u0644 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0644\u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"tips-to-success\"><strong>\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0646\u062c\u0627\u062d: \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. \u0627\u0628\u062f\u0623 \u0628\u0628\u0637\u0621.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0642\u0641\u0632 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627. \u062e\u0630\u0647\u0627 \u0628\u0628\u0637\u0621 \u0648\u0627\u0628\u062f\u0623 \u0628\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u062b\u0645 \u0642\u0645 \u0628\u0628\u0646\u0627\u0621 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062a\u0641\u0627\u0639\u0644 \u0642\u0644\u0628\u0643.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0642\u0644\u0628\u0643 \u064a\u0639\u0645\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u062d\u064a\u062b \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0634\u0643\u0644 \u0627\u0644\u0645\u0646\u0627\u0633\u0628.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. \u0644\u0627 \u062a\u0646\u0633 \u0623\u0646 \u062a\u062a\u0646\u0641\u0633.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0646\u0641\u0633 \u0628\u0628\u0637\u0621 \u0648\u062b\u0628\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u0644\u0628\u0643 \u0645\u0634\u063a\u0648\u0644\u064b\u0627 \u0648\u062c\u0633\u0645\u0643 \u0645\u0624\u0643\u0633\u062c\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. \u0627\u0628\u062d\u062b \u0639\u0646 \u0627\u0644\u062c\u062f\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u0633\u062a\u062e\u062f\u0645 \u062c\u062f\u0627\u0631\u064b\u0627 \u062b\u0627\u0628\u062a\u064b\u0627 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0644\u064a\u0633 \u062c\u062f\u0627\u0631\u064b\u0627 \u064a\u0645\u0643\u0646\u0647 \u0627\u0644\u062a\u062d\u0631\u0643 \u0623\u0648 \u0627\u0644\u062a\u062d\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u062a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0631\u0642\u0628\u062a\u0643 \u062a\u062a\u0645\u0627\u0634\u0649 \u0645\u0639 \u0639\u0645\u0648\u062f\u0643 \u0627\u0644\u0641\u0642\u0631\u064a \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u062a\u062c\u0646\u0628 \u0623\u064a \u0625\u062c\u0647\u0627\u062f \u0641\u064a \u0627\u0644\u0631\u0642\u0628\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. \u062d\u062f\u062f \u0647\u062f\u0641\u064b\u0627.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u062d\u062f\u062f \u0647\u062f\u0641\u064b\u0627 \u0644\u0646\u0641\u0633\u0643 \u0645\u062b\u0644 \u0639\u062f\u062f \u0627\u0644\u062b\u0648\u0627\u0646\u064a \u0623\u0648 \u0639\u062f\u062f \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0627\u0644\u062a\u064a \u062a\u0631\u064a\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645 \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u0642\u0627\u0621 \u0645\u062a\u062d\u0645\u0633\u064b\u0627 \u0648\u062a\u062d\u062f\u064a\u064b\u0627.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>7 \u0627\u0633\u062a\u062e\u062f\u0645 \u062c\u0647\u0627\u0632 \u062a\u0648\u0642\u064a\u062a.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0627\u0633\u062a\u062e\u062f\u0645 \u0645\u0624\u0642\u062a\u064b\u0627 \u0623\u0648 \u0631\u0627\u0642\u0628 \u0644\u062a\u062a\u0628\u0639 \u0627\u0644\u0645\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0645\u0627\u0631\u0633 \u0641\u064a\u0647\u0627 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646\u0643 \u0644\u0627 \u062a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0646\u0641\u0633\u0643 \u0628\u0634\u062f\u0629.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>8. \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0643\u0646 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u062f\u0631\u0627\u064a\u0629 \u0628\u0645\u0627 \u064a\u062e\u0628\u0631\u0643 \u0628\u0647 \u062c\u0633\u0645\u0643 \u0648\u062a\u0648\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0631 \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0623\u0644\u0645 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0631\u062a\u064a\u0627\u062d \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>9. \u0627\u0628\u0642 \u062b\u0627\u0628\u062a\u064b\u0627.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u060c \u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0638\u0644 \u0645\u062a\u0633\u0642\u064b\u0627 \u0645\u0639 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0648\u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>10. \u0627\u0633\u062a\u0645\u062a\u0639.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\u0644\u0627 \u062a\u0646\u0633 \u0623\u0646 \u062a\u0633\u062a\u0645\u062a\u0639 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637! \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0623\u0645\u0627\u0645 \u0627\u0644\u062a\u0644\u0641\u0632\u064a\u0648\u0646 \u060c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0627\u0644\u0623\u0635\u062f\u0642\u0627\u0621 \u060c \u0623\u0648 \u062d\u062a\u0649 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u0633\u062a\u0645\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u0645\u0648\u0633\u064a\u0642\u0649 \u0644\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0625\u0645\u062a\u0627\u0639\u064b\u0627!<\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"faq\"><strong>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0645\u062a\u062f\u0627\u0648\u0644\u0629.<\/strong><\/h4>\n\n\n<div id=\"rank-math-faq\" class=\"rank-math-block\">\n<div class=\"rank-math-list\">\n<div id=\"faq-question-698a321a98617\" class=\"rank-math-list-item\">\n<h3 class=\"rank-math-question\"><strong>\u0647\u0644 \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062c\u062f\u0631\u0627\u0646 \u0641\u0639\u0627\u0644\u0629\u061f<\/strong><\/h3>\n<div class=\"rank-math-answer\">\n\n<p>\u0646\u0639\u0645 \u060c \u0623\u0644\u0648\u0627\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0641\u0639\u0627\u0644\u0629. \u0644\u0627 \u064a\u0642\u0648\u064a \u062c\u0633\u0645\u0643 \u0641\u062d\u0633\u0628 \u060c \u0628\u0644 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u062a\u0643.<\/p>\n\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n<h4 class=\"wp-block-heading\" id=\"bottom-line\"><strong>\u0627\u0644\u062e\u0644\u0627\u0635\u0629.<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0647\u0648 \u0648\u0633\u064a\u0644\u0629 \u0641\u0639\u0627\u0644\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0642\u0644\u0628\u0643 \u0648\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u062e\u0631\u0649. \u0644\u0627 \u064a\u062a\u0637\u0644\u0628 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0648\u0633\u0647\u0644\u0627\u064b \u0644\u0623\u062f\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0635\u0627\u0644\u0629 \u0627\u0644\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629. \u0628\u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0634\u0643\u0644 \u0648\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u064a\u0646 \u0639\u0646\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062d\u0635\u0648\u0644\u0643 \u0639\u0644\u0649 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0645\u0646\u0639 \u062d\u062f\u0648\u062b \u0623\u064a \u0625\u0635\u0627\u0628\u0627\u062a. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0625\u0635\u062f\u0627\u0631 \u0645\u0628\u062a\u062f\u0626 \u0648\u062a\u0642\u062f\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0632\u064a\u0627\u062f\u0629 \u0642\u0648\u062a\u0643. \u0628\u0627\u0644\u062a\u0641\u0627\u0646\u064a \u0648\u0627\u0644\u0627\u062a\u0633\u0627\u0642 \u060c \u0633\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u062d\u0642\u064a\u0642 \u0628\u0646\u064a\u0629 \u0628\u062f\u0646\u064a\u0629 \u0642\u0648\u064a\u0629 \u0648\u0645\u062a\u0646\u0627\u0633\u0642\u0629.<\/p>\n\n\n\n<h4 class=\"accordion-toggle\">+7 \u0645\u0635\u0627\u062f\u0631<\/h4>\n<div class=\"accordion-container\">\n<p><span style=\"font-size: 14px;\">\u0644\u062f\u0649 VeryWelfit \u0625\u0631\u0634\u0627\u062f\u0627\u062a \u0635\u0627\u0631\u0645\u0629 \u0628\u0634\u0623\u0646 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0648\u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0631\u0627\u062c\u0639\u0647\u0627 \u0627\u0644\u0623\u0642\u0631\u0627\u0646 \u0648\u0645\u0639\u0627\u0647\u062f \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u062a\u0639\u0644\u064a\u0645\u064a\u0629 \u0648\u0627\u0644\u0645\u0646\u0638\u0645\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629. \u0646\u062a\u062c\u0646\u0628 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u0627\u062c\u0639 \u0645\u0646 \u0627\u0644\u062f\u0631\u062c\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629. \u064a\u0645\u0643\u0646\u0643 \u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0636\u0645\u0627\u0646 \u062f\u0642\u0629 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u062e\u0627\u0635 \u0628\u0646\u0627 \u0648\u062a\u062d\u062f\u064a\u062b\u0647 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0642\u0631\u0627\u0621\u0629 <a href=\"https:\/\/verywelfit.com\/fitness-and-nutrition-evidence-disclaimers\/\">\u0633\u064a\u0627\u0633\u0629 \u0627\u0644\u062a\u062d\u0631\u064a\u0631<\/a>.<\/span><\/p>\n<ol>\n<li>\u0622\u062b\u0627\u0631 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/<\/a><\/li>\n<li>\u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u062e\u062a\u0628\u0627\u0631 \u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u062a\u0633\u0627\u0648\u064a \u0627\u0644\u0642\u064a\u0627\u0633 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096102\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4096102\/<\/a><\/li>\n<li>\u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062d\u0631\u0643\u064a \u0644\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0633\u0627\u0643\u0646 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u0639\u0644\u0648\u064a \u0639\u0644\u0649 \u062b\u0644\u0627\u062b \u0643\u0631\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u0637\u0644\u0627\u0628 \u0627\u0644\u062a\u0631\u0628\u064a\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7922917\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7922917\/<\/a><\/li>\n<li>\u0627\u0644\u0645\u0641\u0627\u0647\u064a\u0645 \u0627\u0644\u062d\u0627\u0644\u064a\u0629 \u0641\u064a \u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0623\u0647\u064a\u0644 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/<\/a><\/li>\n<li>\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629.; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1470658\/<\/a><\/li>\n<li>\u0622\u062b\u0627\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0639\u0644\u0649 \u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u062a\u0646\u0641\u0633\u064a \u0648\u0642\u0648\u0629 \u0627\u0644\u0628\u0637\u0646 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668176\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4668176\/<\/a><\/li>\n<li>\u0622\u062b\u0627\u0631 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0644\u0648\u062d \u0627\u0644\u062e\u0634\u0628\u064a \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0648\u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u0645\u0646\u0627\u0639\u064a\u0629 \u0641\u064a \u0631\u062c\u0644 \u0641\u064a \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0639\u0645\u0631: \u062a\u0642\u0631\u064a\u0631 \u062d\u0627\u0644\u0629 \u061b; <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8399219\/<\/a><\/li>\n<\/ol>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637 \u0647\u0648 \u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629. \u0625\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0633\u0647\u0644 \u2026 <\/p>\n<p class=\"read-more-container\"><a title=\"\u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a\" class=\"read-more button\" href=\"https:\/\/verywelfit.com\/ar\/fitness-en\/wall-plank-exercise-benefits-how-to-do-and-variations\/#more-1074\" aria-label=\"\u0627\u0642\u0631\u0623 \u0627\u0644\u0645\u0632\u064a\u062f \u0639\u0646 \u062a\u0645\u0631\u064a\u0646 \u0644\u0648\u062d \u0627\u0644\u062d\u0627\u0626\u0637: \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0648\u0627\u0644\u0627\u062e\u062a\u0644\u0627\u0641\u0627\u062a\">\u0627\u0642\u0631\u0627 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