{"id":3819,"date":"2021-01-06T16:54:48","date_gmt":"2021-01-06T14:54:48","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=3819"},"modified":"2023-10-17T10:53:11","modified_gmt":"2023-10-17T08:53:11","slug":"%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/","title":{"rendered":"\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634"},"content":{"rendered":"

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\u0648\u0644\u0627 \u062a\u0646\u0633 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u0645\u0631\u064a\u0646\u0643 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u0623\u0644\u0645 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/a>.<\/p>\n

\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong>
 \u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/a><\/strong><\/p>\n

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1- \u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646<\/span><\/h3>\n

\u0623\u062d\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644 \u0627\u0644\u0646\u0627\u0633 \u064a\u062a\u0645\u0631\u0646\u0648\u0646 \u0643\u0627\u0631\u062f\u064a\u0648 \u0647\u0648 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646. \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0645\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629. \u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0625\u0644\u0627 \u0623\u0646\u0643 \u0633\u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0631\u0648\u062a\u064a\u0646\u0643 \u0644\u062a\u0639\u0632\u064a\u0632 \u0647\u062f\u0641\u0643 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645\u0627\u062a. \u0648\u0630\u0644\u0643 \u0644\u0623\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0631\u0642 \u0645\u0626\u0627\u062a \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062c\u0644\u0633\u0629.<\/span><\/p>\n

\"\u062a\u0645\u0627\u0631\u064a\u0646<\/a><\/p>\n

2- \u064a\u0642\u0648\u064a \u0642\u0644\u0628\u0643<\/span><\/h3>\n

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3- \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0639\u062f\u064a\u062f\u0629<\/span><\/h3>\n

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4- \u064a\u062d\u0633\u0646 \u0633\u0639\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646<\/span><\/h3>\n

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\"\u0641\u0648\u0627\u0626\u062f<\/p>\n

5- \u064a\u0639\u0632\u0632 \u0627\u0644\u0637\u0627\u0642\u0629 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a<\/span><\/h3>\n

\u0645\u0646 \u0627\u0644\u0634\u0627\u0626\u0639 \u062c\u062f\u064b\u0627 \u0623\u0646 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u0646\u0627\u0633 \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0642\u0647\u0648\u0629 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u062d\u0627\u0644\u0629 \u062a\u0623\u0647\u0628. \u0644\u0627 \u064a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0622\u062e\u0631\u0648\u0646 \u0642\u0636\u0627\u0621 \u064a\u0648\u0645 \u062f\u0648\u0646 \u0623\u062e\u0630 \u0642\u064a\u0644\u0648\u0644\u0629 \u0637\u0648\u064a\u0644\u0629. \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0623\u0633\u0627\u0644\u064a\u0628 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0636\u0627\u0631\u0629 \u0628\u0635\u062d\u062a\u0643 \u0625\u0630\u0627 \u0628\u0627\u0644\u063a\u062a \u0641\u064a\u0647\u0627. \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0635\u062d\u064a \u0647\u0648 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0639\u0632\u0632 \u0637\u0627\u0642\u062a\u0643 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0647\u0630\u0627 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u064a\u0628\u062f\u0623\u0648\u0646 \u064a\u0648\u0645\u0647\u0645 \u0628\u0628\u0639\u0636 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0623\u0648\u0644\u0649 \u0645\u0646 \u0627\u0644\u0635\u0628\u0627\u062d. \u0639\u0646\u062f\u0645\u0627 \u064a\u0645\u0631 \u062c\u0633\u0645\u0646\u0627 \u0628\u0646\u0634\u0627\u0637 \u064a\u062a\u0637\u0644\u0628 \u0637\u0627\u0642\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a\u060c \u0641\u0625\u0646\u0647 \u064a\u0637\u0644\u0642 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646. \u0647\u0630\u0647 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0645\u0646 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0628\u062f\u0648\u0631\u0647\u0627\u060c \u062a\u0639\u0632\u0632 \u0637\u0627\u0642\u062a\u0646\u0627.<\/span><\/p>\n

6- \u0645\u062b\u0627\u0644\u064a \u0644\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/span><\/h3>\n

\u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062a\u0637\u0644\u0642 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0641\u0625\u0646 \u0641\u0627\u0626\u062f\u0629 \u0623\u062e\u0631\u0649 \u0647\u064a \u0623\u0646\u0647\u0627 \u062a\u062c\u0639\u0644\u0643 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0628\u0639\u062f \u0630\u0644\u0643. \u0641\u0647\u064a \u0648\u0633\u064a\u0644\u0629 \u0635\u062d\u064a\u0629 \u0644\u0645\u0643\u0627\u0641\u062d\u0629 \u0645\u0634\u0627\u0643\u0644 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0623\u0648 \u0627\u0644\u0642\u0644\u0642 \u0623\u0648 \u0627\u0644\u062a\u0648\u062a\u0631.\u0628\u0635\u0631\u0641 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0643\u0645\u0627 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u060c \u0641\u0623\u0646\u062a \u062a\u062a\u062d\u062f\u0649 \u0646\u0641\u0633\u0643 \u0639\u0642\u0644\u064a\u064b\u0627. \u064a\u0645\u0646\u062d\u0643 \u0627\u0644\u062f\u0641\u0639 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0631\u064a\u0646 \u0634\u0627\u0642 \u0648\u0625\u0646\u0647\u0627\u0626\u0647 \u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629 \u0634\u0639\u0648\u0631\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627 \u0628\u0627\u0644\u0625\u0646\u062c\u0627\u0632 \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 “\u0627\u0631\u062a\u0641\u0627\u0639” \u0637\u0628\u064a\u0639\u064a \u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0647 \u0628\u0639\u062f \u0630\u0644\u0643. \u0639\u0646\u062f\u0645\u0627 \u062a\u062f\u062e\u0644 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0633\u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u062a\u062d\u0633\u0646 \u062a\u062c\u0627\u0647 \u0646\u0641\u0633\u0643 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0648\u062a\u062d\u0633\u064a\u0646 \u062b\u0642\u062a\u0643 \u0628\u0646\u0641\u0633\u0643.<\/span><\/p>\n

7- \u0646\u0648\u0645 \u0623\u0641\u0636\u0644<\/span><\/h3>\n

\u064a\u0648\u0635\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0647\u0646\u064a\u064a\u0646 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0633\u0628\u0639 \u0625\u0644\u0649 \u062b\u0645\u0627\u0646\u064a \u0633\u0627\u0639\u0627\u062a \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0643\u0644 \u0644\u064a\u0644\u0629\u061b \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0646\u0627\u0633 \u0644\u0627 \u064a\u0646\u062c\u0632\u0648\u0646 \u0647\u0630\u0627. \u064a\u0646\u062a\u062c \u0639\u0646 \u0647\u0630\u0627 \u0637\u0627\u0642\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u064a\u0648\u0645 \u0623\u0644\u0645\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627. \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0643\u062b\u064a\u0631\u064a\u0646\u060c \u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0646\u0648\u0645 \u062c\u064a\u062f \u0644\u0645\u062c\u0631\u062f \u0635\u0639\u0648\u0628\u0629 \u0627\u0644\u0646\u0648\u0645. \u0639\u0646\u062f\u0645\u0627 \u062a\u0636\u064a\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0625\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u062a\u0643\u060c \u0633\u062a\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u062a\u0645\u062a\u0639 \u0628\u0646\u0648\u0639\u064a\u0629 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645. \u0645\u0639 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u062c\u0632\u0621 \u0645\u0646 \u064a\u0648\u0645\u0643\u060c \u0641\u0645\u0646 \u0627\u0644\u0645\u0624\u0643\u062f \u0623\u0646\u0643 \u0633\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0641\u064a \u0627\u0644\u0645\u0633\u0627\u0621\u060c \u0623\u064a \u0642\u0628\u0644 \u0627\u0644\u0646\u0648\u0645 \u0645\u0628\u0627\u0634\u0631\u0629. \u0648\u0647\u0630\u0627 \u0628\u062f\u0648\u0631\u0647 \u0633\u064a\u062c\u0639\u0644 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u0646\u0648\u0645 \u0641\u064a \u0633\u0627\u0639\u0629 \u0645\u0639\u0642\u0648\u0644\u0629.<\/span><\/p>\n

8- \u064a\u0633\u0627\u0639\u062f \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629<\/span><\/h3>\n

\u0644\u0627 \u0623\u062d\u062f \u064a\u0631\u064a\u062f \u0623\u0646 \u064a\u0645\u0631\u0636. \u0642\u062f \u0644\u0627 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0645\u0644 \u062a\u0641\u0648\u064a\u062a \u0627\u0644\u0639\u0645\u0644 \u0623\u0648 \u062d\u0636\u0648\u0631 \u062d\u062f\u062b \u0645\u0647\u0645 \u0642\u0627\u062f\u0645. \u0623\u0633\u0648\u0623 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0645\u0631\u0636 \u0647\u0648 \u0623\u0646\u0647 \u064a\u062d\u062f\u062b \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0639\u062f\u0645\u060c \u0648\u0631\u0628\u0645\u0627 \u0641\u064a \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0644\u0627 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0623\u0645\u0631 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0646\u062d\u0648. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0639\u0644\u0649 \u0645\u062d\u0627\u0631\u0628\u0629 \u0623\u064a \u0639\u062f\u0648\u0649 \u0628\u0643\u062a\u064a\u0631\u064a\u0629 \u0642\u062f \u062a\u0643\u0648\u0646 \u0639\u0631\u0636\u0629 \u0644\u0647\u0627\u060c \u0644\u0623\u0646\u0647\u0627 \u062a\u063a\u064a\u0631 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0648\u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621. \u0645\u0639 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0633\u062a\u062a\u062d\u0631\u0643 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0627\u0644\u0645\u0636\u0627\u062f\u0629 \u0623\u0648 \u062e\u0644\u0627\u064a\u0627 \u0627\u0644\u062f\u0645 \u0627\u0644\u0628\u064a\u0636\u0627\u0621 \u0641\u064a \u062c\u0633\u0645\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c \u0648\u062a\u0643\u062a\u0633\u0628 \u0642\u062f\u0631\u0629 \u0623\u0641\u0636\u0644 \u0639\u0644\u0649 \u0627\u0643\u062a\u0634\u0627\u0641 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629.<\/span><\/p>\n

\u062a\u0623\u062a\u064a \u0625\u0636\u0627\u0641\u0629 20 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0625\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a \u0645\u0646 \u062b\u0644\u0627\u062b\u0629 \u0625\u0644\u0649 \u062e\u0645\u0633\u0629 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0639 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0630\u0647\u0644\u0629.\u00a0<\/span><\/p>\n

\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634<\/span><\/h4>\n
1- Speed run in place<\/span><\/h5>\n

\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0643\u062c\u0632\u0621 \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u062c\u0644\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0643\u062c\u0632\u0621 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u062d\u064a\u062b \u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u062e\u064a\u0627\u0631\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u064a\u062f \u0627\u0644\u062c\u0631\u064a \u0648\u0644\u0643\u0646 \u062a\u062c\u062f \u0646\u0641\u0633\u0643 \u063a\u064a\u0631 \u0642\u0627\u062f\u0631 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0628\u0627\u0644\u062e\u0627\u0631\u062c \u0623\u0648 \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a.
<\/span><\/p>\n

\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646<\/strong><\/p>\n

\u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u062a\u0645\u0631\u064a\u0646 \u0647\u0648\u0627\u0626\u064a \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u062a\u062d\u0631\u064a\u0643 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0635\u0647\u0627 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062b\u0628\u0627\u062a\u0647\u0627 \u0648\u0645\u0631\u0648\u0646\u062a\u0647\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0639\u0644\u0649 \u0633\u062c\u0627\u062f\u0629 \u0623\u0648 \u062d\u0634\u0648\u0629\u060c \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0648\u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643.<\/span><\/p>\n

    \n
  1. \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062c\u0631\u064a – \u0648\u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 – \u0646\u0648\u0627\u0629 \u0642\u0648\u064a\u0629 \u0648\u062c\u0633\u0645 \u0639\u0644\u0648\u064a \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062c\u0632\u0621 \u0633\u0641\u0644\u064a \u0642\u0648\u064a.<\/span><\/li>\n
  2. \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u062c\u0639\u0644\u0647\u0645\u0627 \u0623\u0642\u0648\u0649 \u0648\u0623\u0643\u062b\u0631 \u0635\u062d\u0629.<\/li>\n
  3. \u0642\u062f \u064a\u0633\u0645\u062d \u0644\u0643 \u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0644\u0644\u0639\u0645\u0644 \u0641\u064a \u0645\u0643\u0627\u0646\u0647 \u0628\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0633\u0642\u0648\u0637 \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/li>\n
  4. \u0648\u062c\u062f\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0645\u0646 \u0639\u0627\u0645 2015 \u0623\u0646 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646 \u0623\u062b\u0646\u0627\u0621 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0648\u0636\u0639.<\/li>\n
  5. \u064a\u0631\u0641\u0639 \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0645\u0646 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u062d\u0633\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0648\u064a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0643\u0644 \u0630\u0644\u0643 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/li>\n
  6. \u0633\u062a\u0639\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u0639\u0632\u064a\u0632 \u0648\u0638\u064a\u0641\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0631\u0626\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/li>\n
  7. \u0633\u0648\u0641 \u064a\u0633\u062a\u0647\u062f\u0641 \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0636\u0644\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u064a\u063a\u064a\u0631 \u0631\u0648\u062a\u064a\u0646\u0643 \u0644\u0645\u0646\u0639 \u0627\u0644\u0645\u0644\u0644.<\/li>\n<\/ol>\n
    2- Step jumps<\/span><\/h5>\n

    Step jumps \u062a\u0645\u0631\u064a\u0646 \u064a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 – \u0627\u0644\u0623\u0644\u0648\u064a\u0629 \u0648\u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629. \u064a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0641\u064a \u062c\u0639\u0644\u0643 \u0623\u0633\u0631\u0639 \u0648\u0623\u0643\u062b\u0631 \u0642\u0648\u0629 \u0648\u062d\u064a\u0648\u064a\u0629 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649\u060c \u0648\u0625\u0630\u0627 \u0642\u0645\u062a \u0628\u0647\u0627 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 \u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d\u060c \u0641\u0633\u0648\u0641 \u062a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0648\u062a\u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0633\u0631\u0639\u0629 \u0643\u0628\u064a\u0631\u0629.<\/span><\/p>\n

    3- Dead Burpees<\/span><\/h5>\n

    \u0645\u0646 \u0627\u0644\u0645\u062d\u062a\u0645\u0644 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646 Burpees \u0647\u0648 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0643\u062b\u0631 \u0631\u0639\u0628\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0643\u0628\u060c \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646\u0643 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0628\u0639\u062f \u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646\u0647\u0645 \u0641\u0642\u0637\u060c \u0644\u0643\u0646 \u0631\u063a\u0645 \u0635\u0639\u0648\u0628\u062a\u0647\u0627 \u062a\u062a\u0645\u062a\u0639 Burpees \u0628\u0639\u062f\u0629 \u0641\u0648\u0627\u0626\u062f.<\/span><\/p>\n

    \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0631\u064a\u0646 Burpees:<\/strong><\/p>\n

      \n
    1. \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0634\u062f\u0629 \u0645\u062b\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 Burpees \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629.<\/span><\/li>\n
    2. \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/li>\n
    3. \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0627 \u064a\u0642\u0648\u064a \u0641\u0642\u0637\u060c \u0644\u0643\u0646 \u064a\u0631\u0641\u0639 \u0623\u064a\u0636\u064b\u0627 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u064a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0646\u0641\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ol>\n

      \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u062d\u062f\u064a\u062b\u0629 \u0641\u064a PLOS One \u0623\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0642\u0627\u0645\u0648\u0627 \u0628\u0645\u0627 \u0645\u062c\u0645\u0648\u0639\u0647 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0627\u0635\u0644\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0642\u0627\u0645\u0648\u0627 \u0628\u062a\u062d\u0633\u064a\u0646 \u0644\u064a\u0627\u0642\u062a\u0647\u0645 \u0648\u0648\u0638\u0627\u0626\u0641 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u062a\u0645\u0627\u0645\u064b\u0627 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u0645\u0627\u0631\u0633\u0648\u0627 150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u0629 \u0627\u0644\u0634\u062f\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639.<\/span><\/p>\n

      4- Jumping lunges<\/span><\/h5>\n

      Jumping lunges \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0646 \u0641\u0648\u0627\u0626\u062f\u0647:<\/span><\/p>\n

        \n
      1. \u064a\u0632\u064a\u062f \u0645\u0646 \u0634\u062f\u0629 \u0648\u0635\u0639\u0648\u0628\u0629 \u062a\u0645\u0631\u064a\u0646 lunge \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0641\u0632\u0629.<\/span><\/li>\n
      2. \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0642\u0641\u0632\u0629 \u062a\u0642\u0648\u064a \u0627\u0644\u0643\u0648\u0627\u062f\u060c \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li>\n
      3. \u062a\u0639\u0637\u064a \u062f\u0641\u0639\u0629 \u0644\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u0648\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li>\n<\/ol>\n

        \u0646\u0635\u0627\u0626\u062d \u0644\u0623\u062f\u0627\u0621 Jumping lunges\u00a0<\/strong><\/p>\n

        \u0627\u0644\u0642\u0641\u0632 \u0647\u0648 \u062e\u0637\u0648\u0629 \u0645\u062a\u0642\u062f\u0645\u0629. \u062d\u062a\u0649 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0644\u062f\u064a\u0643 \u0645\u0633\u062a\u0648\u0649 \u0644\u064a\u0627\u0642\u0629 \u0639\u0627\u0644\u064a\u060c \u0641\u0644\u0627 \u064a\u0632\u0627\u0644 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0643\u0648\u0646 \u0645\u0646\u0647\u0627 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u0641\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0633\u0631\u0639\u0629 \u0641\u064a \u0627\u0644\u0623\u062f\u0627\u0621.\u0645\u0639 \u0648\u0636\u0639 \u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0627\u0639\u062a\u0628\u0627\u0631\u060c \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0644\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0628\u0634\u0643\u0644 \u0646\u0627\u062c\u062d \u0648\u0622\u0645\u0646:<\/span><\/p>\n

          \n
        1. \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 Jumping lunges \u0647\u0648 \u062e\u0637\u0648\u0629 \u0645\u062a\u0642\u062f\u0645\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0623\u0648\u0644\u0627\u064b \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 basic lung. \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0645\u0631\u062a\u0627\u062d\u064b\u0627 \u0644\u0623\u062f\u0627\u0621 \u062a\u0645\u0631\u064a\u0646 walking lunge\u060c \u0641\u0627\u0637\u0644\u0628 \u0645\u0646 \u0623\u062d\u062f \u0645\u062d\u062a\u0631\u0641\u064a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0646 \u064a\u0631\u0627\u0642\u0628\u0643 \u0623\u062b\u0646\u0627\u0621 \u0642\u064a\u0627\u0645\u0643 \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 Jumping lunge.<\/span><\/li>\n
        2. \u062a\u062c\u0646\u0628 \u0627\u0644\u0647\u0628\u0648\u0637 \u0628\u0634\u062f\u0629. \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0647\u0628\u0637 \u0628\u0634\u062f\u0629\u060c \u0641\u0642\u0644\u0644 \u0645\u0646 \u0627\u0631\u062a\u0641\u0627\u0639\u0643 \u0641\u064a \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0642\u0635\u0631 \u0648\u0642\u0641\u062a\u0643\u060c \u0648\u0631\u0643\u0632 \u0639\u0644\u0649 \u0647\u0628\u0648\u0637 \u0623\u0643\u062b\u0631 \u0644\u064a\u0648\u0646\u0629.<\/li>\n
        3. \u0625\u0630\u0627 \u0634\u0639\u0631\u062a \u0628\u0623\u064a \u0625\u0632\u0639\u0627\u062c \u0641\u064a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u062c\u0633\u0645\u0643\u060c \u0648\u062e\u0627\u0635\u0629 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0641\u062a\u0648\u0642\u0641 \u0639\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u062a\u062d\u0642\u0642 \u0645\u0646 \u0634\u0643\u0644\u0643.<\/li>\n
        4. \u0625\u0630\u0627 \u0627\u0633\u062a\u0645\u0631 \u0627\u0644\u0623\u0644\u0645\u060c \u0627\u0637\u0644\u0628 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628 \u062a\u0642\u064a\u064a\u0645 \u0648\u0636\u0639\u0643. \u0644\u0627 \u064a\u0646\u0635\u062d \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0645\u0634\u0627\u0643\u0644 \u0641\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u0648 \u0627\u0644\u0648\u0631\u0643.<\/li>\n
        5. \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u062c\u0630\u0639\u0643 \u0645\u0646\u062a\u0635\u0628\u064b\u0627 \u0645\u0639 \u062c\u0639\u0644 \u0635\u062f\u0631\u0643 \u0637\u0648\u064a\u0644\u064b\u0627 \u0648\u0645\u0631\u0628\u0639\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0645\u0627\u0645\u0643. \u0633\u064a\u0645\u0646\u0639\u0643 \u0630\u0644\u0643 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u062c\u0633\u0645\u0643.<\/li>\n
        6. \u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0641\u0632\u060c \u0641\u0643\u0631 \u0641\u064a \u0646\u0641\u0633\u0643: “\u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0644\u0644\u0623\u0633\u0641\u0644”.<\/li>\n
        7. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u062a\u062c\u0627\u0647 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629\u060c \u062d\u0627\u0648\u0644 \u0642\u0636\u0627\u0621 \u0623\u0642\u0644 \u0648\u0642\u062a \u0645\u0645\u0643\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li>\n<\/ol>\n
          5- High knees to floor touch<\/span><\/h5>\n

          \u0625\u0630\u0627 \u0644\u0645 \u062a\u0643\u0646 \u0642\u062f \u062c\u0631\u0628\u062a \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0642\u0628\u0644\u060c \u062c\u0647\u0651\u0632 \u0644\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 \u0623\u0642\u0648\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0623\u0643\u062b\u0631\u0647\u0627 \u062a\u0623\u062b\u064a\u0631\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.. \u0645\u0646 \u0641\u0648\u0627\u0626\u062f\u0647:<\/span><\/p>\n

            \n
          1. \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0627\u0644\u062a\u062d\u0631\u0643 \u0646\u062d\u0648 \u0623\u0647\u062f\u0627\u0641\u0643 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/span><\/li>\n
          2. \u062a\u0639\u0645\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u062a\u0627\u0646 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0633\u0627\u0642 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646. \u0639\u0646\u062f\u0645\u0627 \u064a\u062a\u0645 \u0639\u0645\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0639\u0636\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a\u060c \u0633\u062a\u062d\u0631\u0642 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631.<\/li>\n
          3. \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0631\u0641\u0639 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0644\u0644\u062c\u0633\u0645.<\/li>\n<\/ol>\n
            6- Forward squat jump<\/span><\/h5>\n

            \u064a\u064f\u0639\u062f \u062a\u0645\u0631\u064a\u0646 squat jump \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0648\u0627\u0644\u0642\u0648\u0629. \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647 \u0643\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u062d\u062f \u0623\u0648 \u0643\u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u062a\u0636\u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0623\u062e\u0631\u0649 \u0642\u0628\u0644 \u0623\u0648 \u0628\u0639\u062f \u0627\u0644\u0642\u0641\u0632\u0629\u060c \u0648\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u064a\u062c\u0628 \u062a\u0636\u0645\u064a\u0646\u0647 \u0641\u064a \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u062d\u064a\u062b \u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0641\u064a \u0645\u0633\u0627\u062d\u0629 \u0635\u063a\u064a\u0631\u0629 \u062f\u0648\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a. \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0625\u0636\u0627\u0641\u0629 \u0641\u062a\u0631\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/p>\n

            \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong><\/p>\n

              \n
            1. \u064a\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0633\u0641\u0644\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0643\u0630\u0644\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u0623\u0644\u064a\u0627\u0641\u060c \u0648\u0623\u0648\u062a\u0627\u0631 \u0627\u0644\u0631\u0643\u0628\u0629\u060c \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631.\u00a0<\/span><\/li>\n
            2. \u064a\u0635\u0646\u0641 \u0628\u0627\u0644\u0642\u0631\u0628 \u0645\u0646 \u0623\u0639\u0644\u0649 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0644\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u0642\u0648\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0632\u0646 \u062c\u0633\u0645 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0641\u0642\u0637.<\/li>\n
            3. \u064a\u062c\u0628 \u0639\u0644\u0649 \u0623\u064a \u0634\u062e\u0635 \u064a\u0634\u0627\u0631\u0643 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0637\u0644\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636\u060c \u0645\u062b\u0644 \u0643\u0631\u0629 \u0627\u0644\u0642\u062f\u0645 \u0623\u0648 \u0627\u0644\u0628\u064a\u0633\u0628\u0648\u0644\u060c \u0623\u0646 \u064a\u0642\u0648\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u064a\u0648\u0645\u062a\u0631\u064a\u0643. \u0648\u062c\u062f\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u062d\u062b\u064a\u0629 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 squat jump \u062a\u062d\u0633\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0631\u064a\u060c \u0644\u0623\u0646 \u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0645\u062a\u0641\u062c\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a. \u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0641\u064a\u062f \u0644\u0644\u0623\u0637\u0641\u0627\u0644 \u062d\u062a\u0649 \u0633\u0646 5 \u0633\u0646\u0648\u0627\u062a\u060c \u0648\u0633\u064a\u0633\u0627\u0639\u062f\u0647\u0645 \u0639\u0644\u0649 \u062a\u0637\u0648\u064a\u0631 \u0642\u062f\u0631\u0627\u062a\u0647\u0645 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0643\u0644\u060c \u0641\u0636\u0644\u0627\u064b \u0639\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062e\u0641\u0629 \u0627\u0644\u062d\u0631\u0643\u0629.<\/li>\n<\/ol>\n

              \"\u0628\u0631\u0646\u0627\u0645\u062c<\/a><\/p>\n\n\n

              <\/p>\n","protected":false},"excerpt":{"rendered":"

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