{"id":5593,"date":"2014-06-18T19:07:22","date_gmt":"2014-06-18T17:07:22","guid":{"rendered":"http:\/\/123esaaf.com\/wp\/?p=5593"},"modified":"2016-06-24T02:04:10","modified_gmt":"2016-06-24T00:04:10","slug":"%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%aa%d8%ae%d9%84%d8%b5-%d9%85%d9%86-%d8%a7%d9%84%d9%83%d8%b1%d8%b4","status":"publish","type":"post","link":"https:\/\/123esaaf.com\/wp\/?p=5593","title":{"rendered":"\u0628\u0627\u0644\u0635\u0648\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634"},"content":{"rendered":"

\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0645\u064f\u0643\u0648\u0651\u0646\u0629 \u0645\u0627 \u064a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 “\u0627\u0644\u0643\u0631\u0634”\u060c \u0648\u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0648\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u062a\u0627\u0644\u064a:<\/strong><\/span><\/p>\n

\u0623\u0648\u0644\u0627\u064b: \u0623\u0646 \u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0633\u0628\u0627\u0628 \u0648\u0637\u0628\u064a\u0639\u0629 \u062a\u0643\u0648\u064a\u0646 “\u0627\u0644\u0643\u0631\u0634”:<\/strong><\/span><\/p>\n

\u064a\u0642\u0648\u0644 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0625\u0646\u0647 \u064a\u0648\u062c\u062f \u0623\u0646\u0648\u0627\u0639 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u062c\u0633\u0645 \u0627\u0644\u0627\u0646\u0633\u0627\u0646\u061b \u0648\u0647\u064a:<\/strong><\/p>\n

“\u062f\u0647\u0648\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f”\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0647\u0648 \u0627\u0644\u0623\u062e\u0641 \u062a\u0623\u062b\u064a\u0631\u0627 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0648\u062c\u0648\u062f \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f.<\/strong><\/p>\n

“\u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0639\u0636\u0644\u064a\u0629”\u060c \u0648\u0647\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u062b\u0646\u0627\u064a\u0627 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/strong><\/p>\n

“\u062f\u0647\u0648\u0646 \u0627\u0644\u0623\u062d\u0634\u0627\u0621” \u0648\u0647\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0646\u062a\u0634\u0631\u0629 \u0628\u064a\u0646 \u0623\u0639\u0636\u0627\u0621 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 ( \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0627\u0644\u0643\u0628\u062f\u060c \u0627\u0644\u0643\u0644\u064a\u062a\u064a\u0646 )\u060c \u0648\u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0627\u0644\u0623\u062e\u064a\u0631 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0627 \u0646\u0639\u0631\u0641\u0647 \u0628\u0627\u0633\u0645 “\u0627\u0644\u0643\u0631\u0634”.<\/strong><\/p>\n

\u0623\u062b\u0628\u062a\u062a \u0627\u0644\u0628\u062d\u0648\u062b \u0623\u0646 \u062f\u0647\u0648\u0646 “\u0627\u0644\u0643\u0631\u0634” \u0623\u0633\u0648\u0623 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0627\u0644\u062c\u0633\u0645\u061b \u062d\u064a\u062b \u0648\u062c\u062f\u062a \u0627\u0644\u0628\u062d\u0648\u062b \u0627\u0644\u0637\u0628\u064a\u0629 \u0639\u0644\u0627\u0642\u0629 \u0648\u062b\u064a\u0642\u0629 \u0628\u064a\u0646 \u062a\u0648\u0627\u062c\u062f \u0645\u062b\u0644 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u062d\u062f\u0648\u062b \u0645\u0634\u0627\u0643\u0644 \u0635\u062d\u064a\u0629 \u062e\u0637\u064a\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0623\u0632\u0645\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<\/strong><\/p>\n

\u062b\u0627\u0646\u064a\u0627: \u0643\u064a\u0641 \u062a\u062a\u0643\u0648\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0643\u0631\u0634<\/strong><\/p>\n

\u0639\u0644\u064a\u0646\u0627 \u0623\u0646 \u0646\u0639\u0644\u0645 \u0623\u0646 \u0623\u062c\u0633\u0627\u062f\u0646\u0627 \u0641\u064a \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0645\u0635\u0645\u0651\u0645\u0629 \u0644\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0648\u0647\u064a \u062a\u0624\u062f\u064a \u0647\u0630\u0647 \u0627\u0644\u0648\u0638\u064a\u0641\u0629 \u0628\u0643\u0641\u0627\u0621\u0629 \u0648\u0642\u062f\u0631\u0629 \u0639\u0627\u0644\u064a\u062a\u064a\u0646.<\/strong><\/p>\n

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

\u0627\u0644\u0622\u0646 \u0648\u0645\u0639 \u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u0637\u0639\u0627\u0645 \u0641\u064a \u062d\u064a\u0627\u062a\u0646\u0627 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0635\u0628\u062d\u062a \u0623\u062c\u0633\u0627\u0645\u0646\u0627 \u0644\u0627 \u062a\u062d\u062a\u0627\u062c \u0643\u062b\u064a\u0631\u0627 \u0644\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062a\u0635\u0645\u064a\u0645 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645 \u064a\u062a\u063a\u064a\u0631 \u0643\u062b\u064a\u0631\u0627.<\/strong><\/p>\n

\u0646\u062d\u0646 \u0646\u0623\u0643\u0644 \u0627\u0644\u0622\u0646 \u0623\u0643\u062b\u0631\u060c \u0648\u064a\u0642\u0648\u0645 \u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0647\u0627\u0645\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u062e\u0632\u064a\u0646\u060c \u0648\u0639\u0646\u062f\u0645\u0627 \u064a\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u062c\u0633\u0645 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0645\u0627 \u064a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0637\u0639\u0627\u0645\u060c \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0630\u0644\u0643 \u0642\u062f \u0627\u0633\u062a\u0637\u0627\u0639 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0641\u064a\u0647.<\/strong><\/p>\n

\u0623\u0645\u0627 \u0627\u0630\u0627 \u0627\u0633\u062a\u0647\u0644\u0643 \u0627\u0644\u062c\u0633\u0645 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0642\u0644 \u0645\u0645\u0627 \u064a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647 \u0645\u0646 \u0637\u0639\u0627\u0645\u060c \u0641\u0633\u064a\u0642\u0648\u0645 \u0627\u0644\u062c\u0633\u0645 \u062a\u0644\u0642\u0627\u0626\u064a\u0627 \u0628\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0628\u0627\u0642\u064a \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0644\u0649 \u0647\u064a\u0626\u0629 \u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0645\u0643\u0648\u0651\u0646\u0627 \u0645\u0627 \u0646\u0639\u0631\u0641\u0647 \u0628\u0627\u0633\u0645 \u0627\u0644\u0643\u0631\u0634\u060c \u062d\u062a\u0649 \u0644\u0648 \u0628\u0642\u064a\u062a \u0623\u062c\u0632\u0627\u0621 \u0623\u062e\u0631\u0649 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u0646\u062d\u0627\u0641\u0629 \u0645\u062b\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong><\/p>\n

\u062b\u0627\u0644\u062b\u0627: \u0623\u0647\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0624\u062b\u0631\u0629 \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0643\u0631\u0634<\/strong><\/p>\n

\u062a\u0646\u0642\u0633\u0645 \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0645\u0624\u062b\u0631\u0629 \u0641\u064a \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0643\u0631\u0634 \u0625\u0644\u0649 \u0639\u0648\u0627\u0645\u0644 \u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u063a\u064a\u064a\u0631\u0647\u0627\u060c \u0645\u062b\u0644 \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0627\u0644\u0648\u0631\u0627\u062b\u064a \u0648\u0627\u0644\u0639\u0645\u0631 \u0648\u0627\u0644\u0646\u0648\u0639.<\/strong><\/p>\n

\u0648\u0639\u0648\u0627\u0645\u0644 \u064a\u0645\u0643\u0646 \u062a\u063a\u064a\u064a\u0631\u0647\u0627 \u0645\u062b\u0644 \u0636\u063a\u0648\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u060c \u0648\u0627\u0644\u0634\u0631\u0627\u0647\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645\u060c \u0648\u0639\u062f\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/strong><\/p>\n

\u0631\u0627\u0628\u0639\u0627: \u0645\u0627\u0647\u064a \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0637\u0631\u064a\u0642 \u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634<\/strong><\/p>\n

\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634 \u0644\u064a\u0633 \u0635\u0639\u0628\u0627\u060c \u0648\u0644\u0643\u0646\u0647 \u064a\u0623\u062a\u064a \u0628\u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0648\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0643\u0644\u0647\u0627 \u0647\u0627\u0645\u0629.<\/strong><\/p>\n

\u0623\u0648\u0644 \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0647\u0648 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0627\u0644\u062a\u0627\u0645 \u0639\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u064f\u062d\u0644\u0651\u0627\u0629 \u0628\u0627\u0644\u0633\u0643\u0631\u060c \u0648\u064a\u0639\u062a\u0642\u062f \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0627\u0639\u062a\u0642\u0627\u062f\u0627 \u062e\u0627\u0637\u0626\u0627 \u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0647\u064a \u0627\u0644\u0635\u0648\u062f\u0627 \u0641\u0642\u0637. \u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0635\u0648\u062f\u0627 \u0643\u0644\u0647\u0627 \u062a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u062c\u0633\u0645\u060c \u0648\u0644\u0643\u0646 \u0623\u064a\u0636\u0627 \u0627\u0644\u0639\u0635\u0627\u0626\u0631.<\/strong><\/p>\n

\u0627\u0644\u0633\u0643\u0631 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646\u060c \u0644\u0643\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0644\u0627 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643\u060c \u0648\u0628\u062a\u062d\u0648\u064a\u0644 \u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0641\u0627\u0643\u0647\u0629 \u0625\u0644\u0649 \u0633\u0643\u0631 \u0643\u0645\u0627 \u0641\u064a \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u064a\u0633\u0627\u0639\u062f \u0630\u0644\u0643 \u0623\u064a\u0636\u0627 \u0639\u0644\u0649 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/strong><\/p>\n

\u0627\u0644\u0627\u0633\u062a\u063a\u0646\u0627\u0621 \u0639\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0628\u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u062c\u062f\u0627 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0643\u0631\u0634.<\/strong><\/p>\n

\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062b\u0627\u0646\u064a\u0629 \u0647\u064a \u0627\u0628\u062a\u062f\u0627\u0621 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0628\u0643\u0645\u064a\u0627\u062a \u0645\u0639\u0642\u0648\u0644\u0629 \u0645\u0646 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629.<\/strong><\/p>\n

\u0639\u0646\u062f \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0642\u0628\u0644 \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u0648\u062c\u0628\u0629\u060c \u062a\u0634\u063a\u0644 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u0648\u062c\u0648\u062f\u0629 \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0645\u0633\u0627\u062d\u0629 \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u0628\u0630\u0644\u0643 \u062a\u0635\u0628\u062d \u0627\u0644\u0645\u0633\u0627\u062d\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0634\u063a\u0644\u0647\u0627 \u0628\u0627\u0642\u064a \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u0637\u0639\u0627\u0645 \u0627\u0644\u063a\u064a\u0631 \u0635\u062d\u064a\u0629 \u0623\u0642\u0644.<\/strong><\/p>\n

\u0648\u064a\u0646\u0635\u062d \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u062a\u0646\u0627\u0648\u0644 \u062a\u0641\u0627\u062d\u0629 \u0648\u0627\u062d\u062f\u0629 \u0623\u0648 \u062b\u0645\u0627\u0631 \u0627\u0644\u062a\u0648\u062a \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0644\u0644\u0630\u064a\u0646 \u064a\u0641\u0636\u0644\u0648\u0646 \u0637\u0628\u0642 \u0627\u0644\u062d\u0644\u0648\u0649 \u0628\u0639\u062f \u0643\u0644 \u0648\u062c\u0628\u0629.<\/strong><\/p>\n

\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u062b\u0627\u0644\u062b\u0629 \u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0647\u064a \u0628\u0627\u0644\u0637\u0628\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/strong><\/p>\n

\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u062e\u0637\u0648\u0629 \u064a\u062c\u0628 \u0623\u0644\u0627 \u0646\u0646\u0633\u0649 \u062f\u0627\u0626\u0645\u0627 \u0623\u0646\u0647 \u0644\u0627\u0628\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0628\u064a\u0646 \u0645\u0627 \u0646\u062a\u0646\u0627\u0648\u0644\u0647 \u0645\u0646 \u0637\u0639\u0627\u0645 \u0648\u0645\u0627 \u0646\u062d\u0631\u0642\u0647 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0645\u0639 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/strong><\/p>\n

\u0648\u0642\u062f \u0623\u062c\u0645\u0639 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0648\u0627\u0644\u0645\u062e\u062a\u0635\u0651\u0648\u0646 \u0623\u0646 \u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062f\u0648\u0646 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0636\u0627\u0631 \u062c\u062f\u0627 \u0623\u064a\u0636\u0627 \u0628\u0627\u0644\u0635\u062d\u0629.<\/strong><\/p>\n

\u0648\u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u062f\u0648\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u064a\u0624\u062f\u064a \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062f\u0647\u0648\u0646.<\/strong><\/p>\n

\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0627 \u064a\u0624\u062f\u064a \u0641\u0642\u0637 \u0625\u0644\u0649 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0628\u0644 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0631\u0637\u0627\u0646 \u0648\u0627\u0644\u0623\u0632\u0645\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u062e\u0635\u0648\u0635\u0627 \u0644\u0644\u0630\u064a\u0646 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0627\u0644\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u064a\u0629.<\/strong><\/p>\n

\u0623\u062c\u0645\u0639 \u0645\u0639\u0638\u0645 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u064a\u0642\u0644 \u0639\u0646 150 \u062f\u0642\u064a\u0642\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0642\u0633\u0645\u0629 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0648 \u0623\u0631\u0628\u0639\u0629 \u062c\u0644\u0633\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0629.<\/strong><\/p>\n

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

\u0643\u0645\u0627 \u064a\u0631\u0649 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0623\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0646 8 \u0625\u0644\u0649 9 \u0633\u0627\u0639\u0627\u062a \u064a\u0648\u0645\u064a\u0627 \u064a\u0642\u0644\u0644 \u0643\u062b\u064a\u0631\u0627 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u064a\u062d\u0635\u0644 \u0639\u0644\u064a\u0647\u0627 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/strong><\/p>\n

\u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0645\u0636\u0637\u0631\u0627 \u0625\u0644\u0649 \u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0633\u0628\u0628 \u0627\u0644\u0639\u0645\u0644 \u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629\u060c \u0641\u0625\u0646\u0647 \u0639\u0644\u064a\u0647 \u0627\u0633\u062a\u0642\u0637\u0627\u0639 \u0623\u0648\u0642\u0627\u062a \u0644\u0644\u0631\u0627\u062d\u0629 \u064a\u0642\u0648\u0645 \u062e\u0644\u0627\u0644\u0647\u0627 \u0628\u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u062d\u0631\u0643\u0629 \u0643\u0644\u0645\u0627 \u0623\u0645\u0643\u0646 \u0630\u0644\u0643\u060c \u0623\u0648 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0645\u0643\u0627\u0646 \u0627\u0644\u0639\u0645\u0644 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u064f\u0644\u0651\u0645 \u0628\u062f\u0644\u0627 \u0645\u0646 \u0627\u0644\u0645\u0635\u0639\u062f \u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0626\u064a.<\/strong><\/p>\n

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

\u0647\u0630\u0627 \u0645\u0627 \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0627\u0633\u0645 ” \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0633\u0644\u0628\u064a\u0629”. \u0623\u0645\u0651\u0627 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0641\u0647\u064a \u0627\u0644\u062a\u064a \u062a\u0634\u0645\u0644 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0643\u0627\u0641 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0635\u0648\u0631\u0629 \u0645\u0633\u062a\u0645\u0631\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u062f\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0634\u064a \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u062e\u0641\u064a\u0641 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0648\u063a\u064a\u0631\u0647\u0627……<\/strong><\/p>\n

\u0648\u064a\u062c\u0628 \u0623\u0644\u0627 \u0646\u0646\u0633\u0649 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0627 \u064a\u0646\u0628\u063a\u064a \u0623\u0646 \u062a\u0643\u0648\u0646 \u0634\u0627\u0642\u0629 \u0623\u0648 \u0645\u062a\u0639\u0628\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0645\u0644\u0651 \u0645\u0646\u0647\u0627 \u0627\u0644\u062c\u0633\u0645.<\/strong><\/p>\n

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

\u0648\u0627\u0644\u0622\u0646 \u064a\u0645\u0643\u0646\u0646\u0627 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u064f\u0646\u0635\u062d \u0628\u0647\u0627 \u0644\u0625\u0632\u0627\u0644\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0645\u0646 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646:<\/strong><\/p>\n

1- \u062a\u0645\u0631\u064a\u0646 Step Hop<\/strong><\/span>
\n \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u0629 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u0649 \u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u0623\u0639\u0644\u0649<\/strong>
\n \u0627\u0644\u062c\u0631\u064a \u0641\u064a \u0627\u0644\u0645\u0643\u0627\u0646<\/strong>
\n \u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u0645\u0631\u0629 \u0641\u0649 \u0627\u0644\u0645\u062c\u0648\u0639\u0629 \u0627\u0644\u0648\u0627\u062d\u062f\u0629<\/strong>
\n<\/strong><\/p>\n

\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

2- \u062a\u0645\u0631\u064a\u0646 Cobra Pose<\/strong><\/span>
\n \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0623\u0631\u0636\u0627 \u0645\u0639 \u0625\u0628\u0639\u0627\u062f \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0646 \u0628\u0639\u0636\u0647\u0645\u0627 \u0627\u0644\u0628\u0639\u0636<\/strong>
\n \u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631 \u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0639 \u0627\u0644\u0634\u0647\u064a\u0642 \u0648\u0627\u0644\u0646\u0638\u0631 \u0625\u0644\u0649 \u0633\u0642\u0641 \u0627\u0644\u063a\u0631\u0641\u0629 \u0645\u0646 15 \u0627\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/strong>
\n \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0635\u0644\u064a \u0628\u0628\u0637\u0621 \u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0645\u062f\u0651 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u062c\u0633\u0645.<\/strong>
\n \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 10 \u0645\u0631\u0627\u062a \u062d\u062a\u0649 30 \u0645\u0631\u0651\u0629.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

\n

3- \u062a\u0645\u0631\u064a\u0646 Plank<\/strong><\/span>
\n \u062d\u0645\u0644 \u0627\u0644\u062c\u0633\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0623\u0637\u0631\u0627\u0641 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0628\u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u0627\u0636\u063a\u0637 \u0628\u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0642\u0648\u0629 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639<\/strong>
\n \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0646 1 \u0627\u0644\u0649 2 \u062f\u0642\u064a\u0642\u0629<\/strong>
\n \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

4- \u062a\u0645\u0631\u064a\u0646 Lunge Twist<\/strong><\/span>
\n \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u0623\u0642\u062f\u0627\u0645<\/strong>
\n \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0644\u0635\u062f\u0631 \u064a\u0645\u064a\u0646\u0627 \u0648\u064a\u0633\u0627\u0631\u0627<\/strong>
\n \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 20 \u0645\u0631\u0629 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

5- \u062a\u0645\u0631\u064a\u0646 Bow Pose<\/strong><\/span>
\n \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0623\u0631\u0636\u0627<\/strong>
\n \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u0625\u0645\u0633\u0627\u0643 \u0628\u0627\u0644\u0642\u062f\u0645\u064a\u0646 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0628\u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u0634\u0647\u064a\u0642<\/strong>
\n \u064a\u0631\u0627\u0639\u0649 \u0631\u0641\u0639 \u0627\u0644\u0631\u0623\u0633 \u0644\u0623\u0639\u0644\u0649<\/strong>
\n \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 15 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/strong>
\n \u0627\u0644\u0632\u0641\u064a\u0631 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0627\u0635\u0644\u064a.<\/strong>
\n \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 30 \u0645\u0631\u0629.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

6- \u062a\u0645\u0631\u064a\u0646 Bicycle Crunches<\/strong><\/span>
\n \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0623\u0631\u0636\u0627<\/strong>
\n \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633 \u0648\u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0632\u0627\u0648\u064a\u0629 45 \u062f\u0631\u062c\u0629.<\/strong>
\n \u0627\u062a\u062e\u0627\u0630 \u0648\u0636\u0639\u064a\u0629 \u062a\u0628\u0627\u062f\u0644 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0645\u062b\u0644 \u0628\u062f\u0627\u0644 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0645\u0639 \u0644\u0645\u0633 \u0643\u0648\u0639 \u0627\u0644\u064a\u062f \u0641\u064a \u0643\u0644 \u0645\u0631\u0629 \u0645\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0639\u0643\u0633\u064a\u0629.<\/strong>
\n \u0627\u0644\u062a\u0646\u0641\u0633 \u0634\u0647\u064a\u0642 \u0648\u0632\u0641\u064a\u0631 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/strong>
\n \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 15 \u0645\u0646 2 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u0627.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

7- \u062a\u0645\u0631\u064a\u0646 Boat Pose<\/strong><\/span>
\n \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631 \u0623\u0631\u0636\u0627.<\/strong>
\n \u0623\u062e\u0630 \u0634\u0647\u064a\u0642 \u0639\u0645\u064a\u0642 \u0648\u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0635\u0639\u0648\u062f \u0628\u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0628\u0627\u0644\u0635\u0648\u0631\u0629.<\/strong>
\n \u0645\u062f \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639<\/strong>
\n \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 30 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629.<\/strong>
\n \u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 5 \u0625\u0644\u0649 30 \u0645\u0631\u0629<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

8- \u062a\u0645\u0631\u064a\u0646 Plank Twists<\/strong><\/span>
\n \u0627\u0644\u0625\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0623\u0631\u0628\u0639\u0629 \u0623\u0631\u0636\u0627.<\/strong>
\n \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u0628\u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0627\u0633\u0641\u0644 \u064a\u0633\u0627\u0631\u0627 \u0645\u0639 \u0627\u0644\u0634\u0647\u064a\u0642.<\/strong>
\n \u0627\u0644\u0628\u0642\u0627\u0621 \u0628\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062b\u0648\u0627\u0646\u064a \u0648\u0645\u0639 \u0627\u0644\u0632\u0641\u064a\u0631 \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0628\u0637\u0621 \u0644\u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/strong>
\n \u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u064a\u0645\u0646 \u0648\u0627\u0644\u0627\u064a\u0633\u0631.<\/strong>
\n \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0634\u0643\u0644 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u062a\u062a\u0643\u0648\u0646 \u0645\u0646 10 \u0625\u0644\u0649 15 \u0645\u0631\u0629 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u064a\u0646 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

9- \u062a\u0645\u0631\u064a\u0646 Kettlebell Front Squat<\/strong><\/span>
\n \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 ( \u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u0625\u0645\u0633\u0627\u0643 \u0643\u0631\u0629 \u0627\u0644\u062d\u062f\u064a\u062f \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631.<\/strong>
\n \u0625\u0628\u0642\u0627\u0621 \u0627\u0644\u0643\u0648\u0639\u064a\u0646 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621.<\/strong>
\n \u0645\u062d\u0627\u0648\u0644\u0629 \u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u062b\u0648\u0627\u0646\u064a \u062b\u0645 \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/strong>
\n \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u0645\u0646 15 \u0625\u0644\u0649 20 \u0645\u0631\u0629<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

10- \u062a\u0645\u0631\u064a\u0646 Camel Pose<\/strong><\/span>
\n \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0641\u064a \u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u062b\u0646\u064a \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u062e\u0644\u0641 \u0645\u062d\u0627\u0648\u0644\u0627 \u0644\u0645\u0633 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/strong>
\n \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0627\u0644\u0631\u0623\u0633 \u0644\u0644\u062e\u0644\u0641 \u0645\u0639 \u0627\u0644\u0634\u0647\u064a\u0642.<\/strong>
\n \u0627\u0644\u062a\u0646\u0641\u0633 \u0628\u0635\u0648\u0631\u0629 \u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0627\u0644\u0628\u0642\u0627\u0621 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629.<\/strong>
\n \u0627\u0644\u0639\u0648\u062f\u0629 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0635\u0644\u064a \u0648\u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 5 \u0625\u0644\u0649 30 \u0645\u0631\u0629.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

11- \u062a\u0645\u0631\u064a\u0646 Hip Ups<\/strong><\/span>
\n \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0623\u064a\u0633\u0631 (\u0643\u0645\u0627 \u0647\u0648 \u0645\u0648\u0636\u062d \u0628\u0627\u0644\u0635\u0648\u0631\u0629)<\/strong>
\n \u0645\u062f \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0639<\/strong>
\n \u0627\u0644\u0634\u0647\u064a\u0642 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u062c\u0630\u0639 \u0644\u0623\u0639\u0644\u0649 \u0628\u0639\u064a\u062f\u0627 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636<\/strong>
\n \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0637\u0629 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0645\u0645\u062f\u0648\u062f\u0627 \u062a\u0645\u0627\u0645\u0627 \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0648\u062d\u062a\u0649 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/strong>
\n \u0627\u0644\u0639\u0648\u062f\u0629 \u0628\u0627\u0644\u062c\u0630\u0639 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0628\u0628\u0637\u0621 \u0648\u0627\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/strong>
\n \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 15 \u0645\u0631\u0629.<\/strong><\/p>\n

\"www.123esaaf.com\"<\/a>

www.123esaaf.com<\/p><\/div>\n

\u0627\u0644\u0645\u0635\u062f\u0631 : \u00ab \u0648\u0643\u0627\u0644\u0627\u062a \u0627\u0644\u0627\u0646\u0628\u0627\u0621 \u00bb<\/strong>
\n \u00ab \u0635\u0641\u062d\u0629 \u0627\u0633\u0639\u0627\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0633 \u0628\u0648\u0643 \u00bb<\/strong><\/span>
\n www.facebook.com\/esaaf123<\/strong><\/span>
\n \u00ab \u062c\u0631\u0648\u0628 \u0627\u0633\u0639\u0627\u0641 \u0639\u0644\u0649 \u0627\u0644\u0641\u064a\u0633 \u0628\u0648\u0643 \u00bb<\/strong><\/span>
\n www.facebook.com\/groups\/123esaaf<\/strong><\/span>
\n \u0645\u0648\u0642\u0639\u0646\u0627 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062a\u0631\u0646\u062a :<\/strong><\/span>
\n www.123esaaf.com<\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

\u064a\u0631\u063a\u0628 \u0627\u0644\u0643\u062b\u064a\u0631\u0648\u0646 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062a\u064a \u062a\u062a\u0631\u0627\u0643\u0645 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0645\u064f\u0643\u0648\u0651\u0646\u0629 \u0645\u0627 \u064a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 “\u0627\u0644\u0643\u0631\u0634”\u060c \u0648\u0644\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062f\u0647\u0648\u0646 \u064a\u062c\u0628 \u0627\u062a\u0628\u0627\u0639 \u062e\u0637\u0648\u0627\u062a \u0643\u062b\u064a\u0631\u0629 \u0623\u0647\u0645\u0647\u0627 \u0627\u0644\u062a\u0627\u0644\u064a: \u0623\u0648\u0644\u0627\u064b: \u0623\u0646 \u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0633\u0628\u0627\u0628 \u0648\u0637\u0628\u064a\u0639\u0629 \u062a\u0643\u0648\u064a\u0646 “\u0627\u0644\u0643\u0631\u0634”: \u064a\u0642\u0648\u0644 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0627\u0644\u0645\u062a\u062e\u0635\u0635\u0648\u0646 \u0625\u0646\u0647 \u064a\u0648\u062c\u062f \u0623\u0646\u0648\u0627\u0639 … \u0623\u0643\u0645\u0644 \u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 ←<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2}},"categories":[7],"tags":[],"class_list":["post-5593","post","type-post","status-publish","format-standard","hentry","category-7"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_shortlink":"https:\/\/wp.me\/p9RO4B-1sd","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=\/wp\/v2\/posts\/5593","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=5593"}],"version-history":[{"count":4,"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=\/wp\/v2\/posts\/5593\/revisions"}],"predecessor-version":[{"id":5612,"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=\/wp\/v2\/posts\/5593\/revisions\/5612"}],"wp:attachment":[{"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=5593"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=5593"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/123esaaf.com\/wp\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=5593"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}