{"id":7038,"date":"2023-10-22T08:34:03","date_gmt":"2023-10-22T08:34:03","guid":{"rendered":"https:\/\/webtebbadel.com\/?p=7038"},"modified":"2023-10-22T08:34:03","modified_gmt":"2023-10-22T08:34:03","slug":"%d8%a3%d9%87%d9%85-%d8%a7%d9%84%d9%86%d8%b4%d8%a7%d8%b7%d8%a7%d8%aa-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%84%d8%b5%d8%ad%d8%a9-%d8%a7%d9%84%d9%82%d9%84%d8%a8","status":"publish","type":"post","link":"https:\/\/webtebbadel.com\/en\/%d8%a3%d9%87%d9%85-%d8%a7%d9%84%d9%86%d8%b4%d8%a7%d8%b7%d8%a7%d8%aa-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6%d9%8a%d8%a9-%d9%84%d8%b5%d8%ad%d8%a9-%d8%a7%d9%84%d9%82%d9%84%d8%a8\/","title":{"rendered":"\u0623\u0647\u0645 \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628"},"content":{"rendered":"<p>\u0627\u0644\u0642\u0644\u0628 \u0647\u0648 \u0639\u0636\u0644\u0629 \u0647\u0627\u0645\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0636\u062e \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u0644\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u064a\u0629\u060c \u064a\u0639\u062a\u0628\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a. \u0647\u0646\u0627 \u0633\u0646\u062a\u062d\u062f\u062b \u0639\u0646 \u0623\u0647\u0645 \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"1\">**1. \u0627\u0644\u0645\u0634\u064a:**<\/span><\/h2><div id=\"toc_container\" class=\"toc_transparent no_bullets\"><p class=\"toc_title\">\u062c\u062f\u0648\u0644 \u0627\u0644\u0645\u062d\u062a\u0648\u064a\u0627\u062a<\/p><ul class=\"toc_list\"><li><a href=\"#1\"><span class=\"toc_number toc_depth_1\">1<\/span> **1. \u0627\u0644\u0645\u0634\u064a:**<\/a><\/li><li><a href=\"#2\"><span class=\"toc_number toc_depth_1\">2<\/span> **2. \u0627\u0644\u062c\u0631\u064a:**<\/a><\/li><li><a href=\"#3\"><span class=\"toc_number toc_depth_1\">3<\/span> **3. \u0627\u0644\u0633\u0628\u0627\u062d\u0629:**<\/a><\/li><li><a href=\"#4\"><span class=\"toc_number toc_depth_1\">4<\/span> **4. \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a:**<\/a><\/li><li><a href=\"#5\"><span class=\"toc_number toc_depth_1\">5<\/span> **5. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629:**<\/a><\/li><li><a href=\"#6\"><span class=\"toc_number toc_depth_1\">6<\/span> **6. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629:**<\/a><\/li><li><a href=\"#7\"><span class=\"toc_number toc_depth_1\">7<\/span> **7. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621:**<\/a><\/li><li><a href=\"#8\"><span class=\"toc_number toc_depth_1\">8<\/span> **8. \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644:**<\/a><\/li><li><a href=\"#9\"><span class=\"toc_number toc_depth_1\">9<\/span> **9. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629:**<\/a><\/li><li><a href=\"#i\"><span class=\"toc_number toc_depth_1\">10<\/span> \u00a0\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629:<\/a><\/li><\/ul><\/div>\n\n<p>\u0627\u0644\u0645\u0634\u064a \u0647\u0648 \u0646\u0634\u0627\u0637 \u0628\u0633\u064a\u0637 \u064a\u0645\u0643\u0646 \u0623\u062f\u0627\u0624\u0647 \u0641\u064a \u0623\u064a \u0648\u0642\u062a \u0648\u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646. \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0645\u0634\u064a \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644. \u064a\u064f\u0641\u0636\u0644 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"2\">**2. \u0627\u0644\u062c\u0631\u064a:**<\/span><\/h2>\n<p>\u0627\u0644\u062c\u0631\u064a \u0647\u0648 \u0646\u0634\u0627\u0637 \u0631\u064a\u0627\u0636\u064a \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u062c\u0631\u064a \u0645\u0641\u064a\u062f\u064b\u0627 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0635\u062d\u064a \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"3\">**3. \u0627\u0644\u0633\u0628\u0627\u062d\u0629:**<\/span><\/h2>\n<p>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u064a \u0646\u0634\u0627\u0637 \u0631\u064a\u0627\u0636\u064a \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645 \u064a\u0639\u0632\u0632 \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645. \u062a\u0639\u0645\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"4\">**4. \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a:**<\/span><\/h2>\n<p>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0647\u0648 \u0646\u0634\u0627\u0637 \u0631\u064a\u0627\u0636\u064a \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646. \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0631\u062d\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"5\">**5. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629:**<\/span><\/h2>\n<p>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0641\u064a \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062a\u0648\u0641\u0631 \u0641\u0631\u0635\u0629 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629. \u064a\u0645\u0643\u0646 \u062a\u0643\u064a\u064a\u0641 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062d\u0633\u0628 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"6\">**6. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629:**<\/span><\/h2>\n<p>\u062a\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u064a\u0631\u0648\u0628\u064a\u0643 \u0648\u0632\u0648\u0645\u0628\u0627 \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0633 \u0627\u0644\u0637\u0627\u0648\u0644\u0629. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0646\u0634\u0627\u0637 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"7\">**7. \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u0648\u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621:**<\/span><\/h2>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u062c\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629. \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0648\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644 \u0623\u064a\u0636\u064b\u0627 \u062a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"8\">**8. \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644:**<\/span><\/h2>\n<p>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/p>\n<p>&nbsp;<\/p>\n<h2><span id=\"9\">**9. \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629:**<\/span><\/h2>\n<p>\u062a\u0634\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0646\u0642\u0637\u0627\u0639 \u0627\u0644\u0633\u0631\u064a\u0639 \u0645\u062b\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT). \u062a\u0639\u0632\u0632 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0642\u0644\u0628\u064a \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/p>\n<p>&nbsp;<\/p>\n<p>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0648\u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0630\u064a \u064a\u0646\u0627\u0633\u0628 \u0642\u062f\u0631\u062a\u0643 \u0648\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643. \u0642\u0628\u0644 \u0628\u062f\u0621 \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u0645\u0631\u064a\u0646\u064a \u062c\u062f\u064a\u062f\u060c \u064a\u0641\u0636\u0644 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0637\u0628\u064a\u0628\u0643\u060c \u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0645\u0639\u064a\u0646\u0629. \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0646\u0634\u0637 \u0648\u0635\u062d\u064a \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u064b\u0627 \u062d\u0627\u0633\u0645\u064b\u0627 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629.<\/p>\n<p>## \u062f\u0648\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629<\/p>\n<p>\u062a\u0639\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a \u0648\u0644\u064a\u0627\u0642\u064a. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0634\u0645\u0644 \u0623\u0646\u0634\u0637\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0628\u062f\u0646\u064a. \u0625\u0646\u0647\u0627 \u062a\u0633\u0627\u0647\u0645 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0635\u062d\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 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0645\u0642\u0627\u0644\u060c \u0633\u0646\u0633\u062a\u0643\u0634\u0641 \u062f\u0648\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0641\u0648\u0627\u0626\u062f\u0647\u0627 \u0627\u0644\u0635\u062d\u064a\u0629.<\/p>\n<p>### \u0645\u0627 \u0647\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u061f<\/p>\n<p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0644\u0628\u064a\u0629\u060c \u062a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0646\u0634\u0627\u0637 \u0645\u062a\u0648\u0627\u0635\u0644 \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0634\u0645\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639\u060c \u0627\u0644\u062c\u0631\u064a\u060c \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0627\u0644\u0631\u0642\u0635\u060c \u0648\u0627\u0644\u0632\u0648\u0645\u0628\u0627\u060c \u0648\u063a\u064a\u0631\u0647\u0627.<\/p>\n<h2><span id=\"i\">\u00a0\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629:<\/span><\/h2>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-7039\" src=\"https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/10\/pexels-photo-4498577-300x200.webp\" alt=\"\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\" width=\"300\" height=\"200\" srcset=\"https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/10\/pexels-photo-4498577-300x200.webp 300w, https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/10\/pexels-photo-4498577-18x12.webp 18w, https:\/\/webtebbadel.com\/wp-content\/uploads\/2023\/10\/pexels-photo-4498577.webp 600w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p>**1. \u062a\u0639\u0632\u064a\u0632 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629:**<br \/>\n&#8211; \u062a\u0642\u0648\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0639\u0632\u0632 \u0645\u0646 \u0642\u062f\u0631\u062a\u0647 \u0639\u0644\u0649 \u0636\u062e \u0627\u0644\u062f\u0645 \u0628\u0641\u0639\u0627\u0644\u064a\u0629.<br \/>\n&#8211; \u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0636\u0627\u0631 \u0648\u062a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645.<br \/>\n&#8211; \u062a\u062d\u0633\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0627\u064a\u0627.<\/p>\n<p>**2. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629:**<br \/>\n&#8211; \u062a\u0632\u064a\u062f \u0645\u0646 \u0642\u0648\u0629 \u0648\u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621.<br \/>\n&#8211; \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p>**3. \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0648\u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646:**<br \/>\n&#8211; \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f.<br \/>\n&#8211; \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>**4. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629:**<br \/>\n&#8211; \u062a\u0642\u0644\u0644 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0642\u0644\u064a.<br \/>\n&#8211; \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/p>\n<p>**5. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644:**<br \/>\n&#8211; \u062a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062c\u0647\u062f \u0627\u0644\u0628\u062f\u0646\u064a \u0648\u0627\u0644\u0627\u062c\u062a\u0647\u0627\u062f \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/p>\n<p>**6. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0645\u0629:**<br \/>\n&#8211; \u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0633\u0631\u0637\u0627\u0646.<br \/>\n&#8211; \u062a\u0639\u0632\u0632 \u0645\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u062a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u0642\u0644\u0628 \u0647\u0648 \u0639\u0636\u0644\u0629 \u0647\u0627\u0645\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0636\u062e \u0627\u0644\u062f\u0645 \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645. \u0644\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u064a\u0629\u060c \u064a\u0639\u062a\u0628\u0631 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a. \u0647\u0646\u0627 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