{"id":1865,"date":"2023-10-01T09:19:07","date_gmt":"2023-10-01T09:19:07","guid":{"rendered":"https:\/\/blog.sporter.com\/?p=1865"},"modified":"2025-08-12T15:24:14","modified_gmt":"2025-08-12T15:24:14","slug":"pilates-exercises-to-correct-body-posture","status":"publish","type":"post","link":"https:\/\/blog.sporter.com\/ar\/pilates-exercises-to-correct-body-posture\/","title":{"rendered":"\u0637\u0631\u0642 \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 – \u062f\u0644\u064a\u0644"},"content":{"rendered":"

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0631\u0648\u062a\u064a\u0646 \u0631\u064a\u0627\u0636\u064a \u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u062d\u0643 \u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u0645\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u064a \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644. \u0641\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0645\u0627 \u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u061f<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/h2>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u064a \u0623\u062d\u062f \u0637\u0631\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u062a\u062a\u0623\u0644\u0641 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0635\u062f\u0645\u0627\u062a \u0644\u0644\u062a\u062d\u0645\u0651\u064f\u0644 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u062a\u0624\u0643\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646. \u0648\u062a\u0623\u062a\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0636\u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0644\u0627 \u062a\u062a\u0637\u0644\u0628 \u062a\u0623\u062f\u064a\u062a\u0647\u0627 \u0645\u0639\u062f\u0627\u062a\u060c \u0643\u0645\u0627 \u062a\u0636\u0645\u0646 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n

\u0623\u0643\u062b\u0631 \u0645\u0627 \u062a\u0634\u062a\u0647\u0631 \u0628\u0647 \u0631\u064a\u0627\u0636\u0629 \u0628\u064a\u0644\u0627\u062a\u064a\u0633 \u0623\u0646\u0647\u0627 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0641\u0627\u0642\u062a \u0648\u0634\u062f\u0647\u0627 \u0630\u0644\u0643 \u0628\u0643\u062b\u064a\u0631 \u0623\u064a\u0636\u0627\u060c \u0641\u0635\u0627\u0631\u062a \u0642\u0627\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0633\u0645 \u0648\u0634\u062f\u0651\u0647\u0627. \u0643\u0645\u0627 \u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.\u00a0<\/span><\/p>\n

 <\/p>\n

\u0627\u0644\u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u062f\u0641\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/h2>\n

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

–<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/span><\/p>\n

–<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 <\/span><\/p>\n

–<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0644\u0648\u064a\u0629 <\/span><\/p>\n

–<\/strong> \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629\u00a0<\/span><\/p>\n

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

 <\/p>\n

\u0623\u0647\u0645\u064a\u0629 \u0648\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633<\/h2>\n

– \u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0632\u064a\u0644\u0629 \u0644\u0644\u0622\u0644\u0627\u0645\u00a0<\/b><\/p>\n

\u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0627\u062c\u064a\u0629 \u0648\u0648\u0642\u0627\u0626\u064a\u0629. \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0645\u0646 \u0625\u0635\u0627\u0628\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0623\u0648 \u0625\u062f\u0627\u0631\u0629 \u0645\u0634\u0643\u0644\u0629 \u0639\u0636\u0644\u064a\u0629 \u0647\u064a\u0643\u0644\u064a\u0629 \u0645\u0632\u0645\u0646\u0629. \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0625\u0646\u0634\u0627\u0621 \u062e\u0637 \u0623\u0633\u0627\u0633 \u0635\u062d\u064a \u060c \u0628\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0639\u0646\u062f \u0638\u0647\u0648\u0631 \u062a\u0644\u0643 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u0648 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a. \u064a\u064f\u0639\u0631\u0641 \u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0628\u062a\u062d\u0633\u064a\u0646 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631. <\/span><\/p>\n

– \u062a\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u062c\u0630\u0639<\/b><\/p>\n

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

– \u062a\u0632\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/b><\/p>\n

\u0647\u0646\u0627\u0643 \u0642\u062f\u0631 \u0643\u0628\u064a\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062a\u0648\u0633\u064a\u0639 \u0646\u0637\u0627\u0642 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627\u060c \u0642\u062f \u062a\u062d\u0645\u064a\u0643 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0643\u0644 \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0645\u0639 \u062a\u0642\u062f\u0645\u0643 \u0641\u064a \u0627\u0644\u0633\u0646. <\/span><\/p>\n

– \u062a\u0632\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u062a\u0646\u0633\u064a\u0642<\/b><\/p>\n

\u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u0623\u0646\u0647 \u064a\u0635\u0628\u062d \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0623\u0646 \u064a\u0635\u0628\u062d \u0627\u0644\u062c\u0633\u0645 \u0645\u062a\u0648\u0627\u0632\u0646\u0627\u064b \u0648\u0645\u062a\u0646\u0627\u0633\u0642\u0627\u064b\u060c \u0648\u064a\u0646\u062a\u062c \u0647\u0630\u0627 \u0639\u0646 \u062a\u0642\u0648\u064a\u0629 \u062c\u0630\u0639 \u0627\u0644\u062c\u0633\u0645. <\/span><\/p>\n

– \u062a\u0632\u064a\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646 \u0627\u0644\u0648\u0639\u064a \u0627\u0644\u062c\u0633\u062f\u064a<\/b><\/p>\n

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

– \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062a\u0646\u0641\u0633<\/b><\/p>\n

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

– \u062a\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629<\/b><\/p>\n

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

– \u062a\u0639\u0632\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0645\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646\u00a0<\/b><\/p>\n

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

– \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0639\u0644\u0649 \u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u062a\u0648\u062a\u0631 \u0641\u064a \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0623\u0631\u062c\u0644<\/b><\/p>\n

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

\u0648\u062a\u0633\u062a\u0647\u062f\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0644\u0633\u0648\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u0623\u0646 \u0648\u062c\u0648\u062f \u0639\u0636\u0644\u0627\u062a \u062c\u0630\u0639 \u0648\u0638\u0647\u0631 \u0623\u0642\u0648\u0649 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u062e\u0631\u0627\u062c\u0643 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u0645\u0643\u062a\u0628\u064a\u0629 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0643\u062a\u0641\u064a\u0643 \u0648\u0633\u0627\u0642\u064a\u0643.\u00a0<\/span><\/p>\n

 <\/p>\n

\u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0635\u062d\u062d \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u061f<\/h2>\n

\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0641\u064a \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0623\u0646\u0647\u0627 \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0625\u0634\u0631\u0627\u0643 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0645\u0627 \u0643\u0627\u0646 \u064a\u064f\u0639\u0631\u0641 \u0641\u064a \u0627\u0644\u0623\u0635\u0644 \u0628\u0627\u0633\u0645 \u0645\u0631\u0643\u0632 \u0627\u0644\u0642\u0648\u0629.<\/span><\/p>\n

\u0648\u062a\u062d\u0633\u0646 \u0645\u0646 \u0623\u062f\u0627\u0621 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0638\u0647\u0631 \u0648\u0623\u0631\u0636\u064a\u0629 \u0627\u0644\u062d\u0648\u0636\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0645\u0643\u0646\u0643 \u0645\u0646 \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u062a\u062e\u0641\u064a\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u060c \u0648\u0628\u062f\u0648\u0631\u0647 \u064a\u0624\u062f\u064a \u0647\u0630\u0627 \u0625\u0644\u0649 \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643.\u00a0 \u0648\u0644\u0643\u0646\u060c \u0645\u0627 \u0647\u0648 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633\u061f\u00a0<\/span><\/p>\n

 <\/p>\n

\u0641\u0648\u0627\u0626\u062f \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0641\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629<\/h2>\n

\u0644\u0627 \u064a\u0642\u062a\u0635\u0631 \u0627\u0644\u0645\u0648\u0642\u0641 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0645\u0638\u0647\u0631\u0643 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u060c \u0628\u0644 \u0647\u0646\u0627\u0643 \u0623\u064a\u0636\u064b\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0643\u0627\u0645\u0644\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0645\u0639 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.\u00a0<\/span><\/p>\n

– \u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0646 \u0642\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u0646\u0641\u0633<\/b>\u00a0<\/span><\/p>\n

\u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0633\u064a\u0626\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633\u060c \u062d\u064a\u062b \u062a\u0642\u0644\u0644 \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0627\u0644\u0645\u0633\u062a\u062f\u064a\u0631\u0629 \u0627\u0644\u0645\u062a\u0631\u0647\u0644\u0629 \u0648\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0645\u0646 \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0639\u0645\u0642 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u062d\u0648\u0644 \u0627\u0644\u0635\u062f\u0631 \u0645\u0645\u0627 \u064a\u062d\u062f \u0645\u0646 \u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0641\u0635 \u0627\u0644\u0635\u062f\u0631\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0634\u0643\u0644 \u0623\u0639\u0645\u0642.\u00a0<\/span><\/p>\n

– \u062a\u062e\u0641\u0641 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0631\u0642\u0628\u0629<\/b><\/p>\n

\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645\u0643\u060c \u0642\u062f \u0644\u0627 \u062a\u0642\u0627\u0648\u0645 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u062c\u0630\u0631\u064a \u0644\u0623\u0644\u0645 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646\u062a \u0647\u0646\u0627\u0643 \u0645\u0634\u0643\u0644\u0629 \u0623\u0633\u0627\u0633\u064a\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0633\u064a\u0626 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0623\u0644\u0645 \u0638\u0647\u0631\u0643.<\/span><\/p>\n

– <\/b>\u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0646 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629<\/b><\/p>\n

\u062a\u0631\u062a\u0628\u0637 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0627\u0631\u062a\u0628\u0627\u0637\u064b\u0627 <\/span>\u0645\u0628\u0627\u0634\u0631\u064b\u0627 \u0628\u0627\u0644\u062d\u0631\u0643\u0629 \u0646\u0638\u0631\u064b\u0627 \u0644\u0623\u0646 \u0644\u062f\u064a\u0646\u0627 \u0646\u0637\u0627\u0642\u064b\u0627 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0645\u0641\u0627\u0635\u0644\u0646\u0627 \u0639\u0646\u062f\u0645\u0627 \u0646\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u064a\u062f\u0629.\u00a0<\/span><\/p>\n

– \u062a\u0632\u064a\u062f \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633<\/b>\u00a0<\/span><\/p>\n

\u0639\u0646\u062f\u0645\u0627 \u062a\u0642\u0641 \u0645\u0646\u062a\u0635\u0628\u064b\u0627\u060c \u0633\u062a\u0628\u062f\u0648 \u0648\u062a\u0634\u0639\u0631 \u0628\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646.\u00a0<\/span><\/p>\n

– \u062a\u062d\u0633\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0645\u0646 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/b>\u00a0<\/span><\/p>\n

\u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0645\u0646 \u0648\u0625\u0644\u0649 \u0627\u0644\u0642\u0644\u0628 \u0628\u0634\u0643\u0644 \u0637\u0628\u064a\u0639\u064a. \u0639\u0646 \u0637\u0631\u064a\u0642 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0635\u062f\u0631\u060c \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0633\u064a\u0646 \u0643\u0644 \u0645\u0646 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0648\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0631\u0626\u0629 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.\u00a0<\/span><\/p>\n

– \u062a\u062f\u0639\u0645 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645<\/b><\/p>\n

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

\u064a\u0636\u0645\u0646 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u062c\u0633\u0645 \u0635\u062d\u064a\u062d\u0629 \u062a\u0646\u0627\u0633\u0642 \u0623\u0639\u0636\u0627\u0626\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u0627\u0644\u0623\u0645\u0639\u0627\u0621 \u0648\u0627\u0644\u0643\u0628\u062f\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635\u0629 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a.\u00a0<\/span><\/p>\n

 <\/p>\n

\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645<\/h2>\n

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

1- \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 (Bridge Exercise):<\/strong><\/p>\n

–<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u062a\u064a\u0646 \u0648\u0623\u0642\u062f\u0627\u0645\u0643 \u0645\u0633\u0637\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/span><\/p>\n

–<\/strong> \u062b\u0645 \u0642\u0645 \u0628\u0631\u0641\u0639 \u0648\u062a\u0645\u062f\u062f \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636 \u0628\u0628\u0637\u0621\u060c \u0645\u0631\u0641\u0648\u0639\u0627\u064b \u0627\u0644\u0648\u0631\u0643 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0633\u0642\u0641 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u062d\u062a\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/span><\/p>\n

–<\/strong> \u0627\u062d\u062a\u0641\u0638 \u0628\u0645\u0648\u0642\u0641 \u0627\u0644\u0630\u0631\u0648\u0629 \u0644\u0628\u0636\u0639 \u062b\u0648\u0627\u0646\u064d \u062b\u0645 \u0627\u0646\u062e\u0641\u0636 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/span><\/p>\n

–<\/strong> \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0648\u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

2-<\/strong> \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0637\u0629 \u0648\u0627\u0644\u062c\u0645\u0644<\/span> (Cat-Cow Exercise):<\/span><\/p>\n

–<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643.<\/span><\/p>\n

–<\/strong> \u0627\u0628\u062f\u0623 \u0628\u062a\u062d\u0631\u064a\u0643 \u0638\u0647\u0631\u0643 \u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u062a\u0646\u0641\u064a\u0630 \u062a\u0646\u0641\u0633\u0627\u062a \u0639\u0645\u064a\u0642\u0629\u060c \u0645\u0645\u062f\u062f\u0627\u064b \u0631\u0623\u0633\u0643 \u0648\u0631\u0641\u0639 \u0627\u0644\u0631\u0623\u0633 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641 (\u0648\u0636\u0639 \u0627\u0644\u062c\u0645\u0644).<\/span><\/p>\n

–<\/strong> \u062b\u0645 \u0627\u0646\u062d\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0646\u0641\u062e \u0638\u0647\u0631\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0633\u062a\u0646\u0634\u0627\u0642 \u0639\u0645\u064a\u0642 \u0648\u062b\u0645 \u0627\u0646\u062e\u0641\u0636 \u0628\u0631\u0641\u0642 \u0644\u0644\u0623\u0633\u0641\u0644 (\u0648\u0636\u0639 \u0627\u0644\u0642\u0637\u0629).<\/span><\/p>\n

–<\/strong> \u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

3-<\/strong> \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0628\u0644 \u0627\u0644\u0623\u0645\u0627\u0645\u064a (Forward Bend Exercise):<\/span><\/p>\n

–<\/strong> \u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0633\u0627\u0642\u064a\u0643 \u0645\u0645\u062f\u0648\u062f\u062a\u064a\u0646 \u0623\u0645\u0627\u0645\u0643.<\/span><\/p>\n

–<\/strong> \u0627\u0646\u062d\u0646\u064a \u0628\u0628\u0637\u0621 \u0645\u0646 \u0627\u0644\u062e\u0635\u0631 \u0648\u0627\u0645\u062a\u062f \u0642\u062f\u0645\u064a\u0643 \u0646\u062d\u0648 \u0623\u0645\u0627\u0645\u0643 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/p>\n

–<\/strong> \u062d\u0627\u0648\u0644 \u0644\u0645\u0633 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0628\u064a\u062f\u064a\u0643\u060c \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0628\u0637\u0621.<\/span><\/p>\n

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0645\u062f\u064a\u062f \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0638\u0647\u0631.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

4-<\/strong> \u062a\u0645\u0631\u064a\u0646 \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0642\u0648\u0641 (Standing Alignment Exercise):<\/span><\/p>\n

–<\/strong> \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d \u0645\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0645\u0631\u0641\u0648\u0639\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0633\u062a\u0631\u062e\u064a\u062a\u064a\u0646 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u062c\u0633\u0645.<\/span><\/p>\n

–<\/strong> \u0627\u0631\u0641\u0639 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0628\u0637\u0621 \u0623\u0645\u0627\u0645\u0643 \u062d\u062a\u0649 \u062a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u064a\u0629 \u0645\u0639 \u0627\u0644\u0623\u0643\u062a\u0627\u0641.<\/span><\/p>\n

–<\/strong> \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u062a\u0648\u062c\u064a\u0647 \u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645.<\/span><\/p>\n

\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641\u00a0 <\/span>\u0648\u0627\u0644\u0645\u0634\u064a.<\/span><\/p>\n

\"\"<\/p>\n

 <\/p>\n

\u062e\u062a\u0627\u0645\u0627\u064b \u062a\u064f\u0639\u0644\u0651\u0645\u0643 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062d\u0631\u0643\u062a\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u062a\u0645 \u0627\u0644\u0625\u0634\u0627\u062f\u0629 \u0628\u062a\u0645\u0631\u064a\u0646 \u0628\u064a\u0644\u0627\u062a\u0633 \u0644\u0623\u0646\u0647 \u062a\u0645\u0631\u064a\u0646\u064c \u0645\u062a\u0643\u0627\u0645\u0644\u064c \u064a\u064f\u0631\u0643\u0632 \u0639\u0644\u0649 “\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0639\u0642\u0644 \u0648\u0627\u0644\u062c\u0633\u0645” \u0641\u0647\u0648 \u064a\u062a\u0637\u0644\u0628 \u0645\u0646\u0643 \u0623\u0646 \u062a\u0643\u0648\u0646 \u062d\u0627\u0636\u0631\u0629 \u0627\u0644\u0630\u0647\u0646 \u0648\u0645\u062f\u0631\u0643 \u0644\u062a\u0646\u0641\u0633\u0643 \u0648\u0634\u0643\u0644\u0643.\u00a0<\/span><\/p>\n

\u062f\u0645\u062a\u0645 \u0628\u0635\u062d\u0629.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0628\u062d\u062b \u0639\u0646 \u0631\u0648\u062a\u064a\u0646 \u0631\u064a\u0627\u0636\u064a \u0644\u062a\u0645\u0631\u064a\u0646 \u062c\u062f\u064a\u062f \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0646\u062d\u0643 \u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u062c\u064a\u062f\u064b\u0627 \u0628\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0648\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0622\u0644\u0627\u0645\u060c \u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u064a \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644. \u0641\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0648\u0645\u0627 \u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645\u061f \u00a0 \u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u064a\u0644\u0627\u062a\u0633 \u0647\u064a \u0623\u062d\u062f \u0637\u0631\u0642 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0648\u062a\u062a\u0623\u0644\u0641 \u0645\u0646 \u062d\u0631\u0643\u0627\u062a \u0642\u0644\u064a\u0644\u0629 \u0627\u0644\u0635\u062f\u0645\u0627\u062a \u0644\u0644\u062a\u062d\u0645\u0651\u064f\u0644 \u0648\u062a\u0642\u0648\u064a\u0629 …<\/p>\n","protected":false},"author":9,"featured_media":1866,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[10],"tags":[],"class_list":["post-1865","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts\/1865","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/comments?post=1865"}],"version-history":[{"count":7,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts\/1865\/revisions"}],"predecessor-version":[{"id":5090,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/posts\/1865\/revisions\/5090"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/media\/1866"}],"wp:attachment":[{"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/media?parent=1865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/categories?post=1865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.sporter.com\/ar\/wp-json\/wp\/v2\/tags?post=1865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}