{"id":608,"date":"2024-10-02T00:44:12","date_gmt":"2024-10-01T21:14:12","guid":{"rendered":"https:\/\/doctormehrdad.com\/blog\/?p=608"},"modified":"2025-12-30T16:13:40","modified_gmt":"2025-12-30T12:43:40","slug":"exercises-to-grow-glutes-at-home","status":"publish","type":"post","link":"https:\/\/doctormehrdad.com\/blog\/exercises-to-grow-glutes-at-home\/","title":{"rendered":"\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647"},"content":{"rendered":"<p><span style=\"font-size: 10pt;\">\u0622\u06cc\u0627 \u0628\u0647 \u062f\u0646\u0628\u0627\u0644 \u0631\u0627\u0647\u06cc \u0628\u0631\u0627\u06cc \u062f\u0627\u0634\u062a\u0646 \u0628\u0627\u0633\u0646\u06cc \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u0648 \u062c\u0630\u0627\u0628 \u0647\u0633\u062a\u06cc\u062f\u060c \u0627\u0645\u0627 \u0648\u0642\u062a \u06cc\u0627 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margin: 0; font-size: 15px; line-height: 1.8; color: #333;\"><strong style=\"font-weight: 800;\">\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <span data-sheets-root=\"1\"><a class=\"in-cell-link\" href=\"https:\/\/doctormehrdad.com\/blog\/exercises-for-neck-shoulder-pain-relief\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u06af\u0631\u062f\u0646 \u062f\u0631\u062f<\/a><\/span><\/strong><\/p>\n<\/div>\n<h3><span style=\"font-size: 14pt;\">1- \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a<br \/>\n<\/span><\/h3>\n<p><span style=\"font-size: 10pt;\">\u0627\u0633\u06a9\u0648\u0627\u062a \u06cc\u06a9\u06cc \u0627\u0632 \u0645\u0648\u062b\u0631\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646\u0645 \u0627\u0633\u062a \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0631\u0627\u062d\u062a\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0646\u0647 \u062a\u0646\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0631\u0627\u0646\u200c\u0647\u0627 \u0648 \u0645\u0631\u06a9\u0632 \u0628\u062f\u0646 \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/squat.gif\"><img fetchpriority=\"high\" class=\"aligncenter wp-image-2894\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/squat.gif\" alt=\"\" width=\"380\" height=\"380\" \/><\/a><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\"> \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0627\u0646\u062f\u0627\u0632\u0647 \u0639\u0631\u0636 \u0634\u0627\u0646\u0647 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f\u060c \u0633\u067e\u0633 \u0645\u0627\u0646\u0646\u062f \u0646\u0634\u0633\u062a\u0646 \u0631\u0648\u06cc \u0635\u0646\u062f\u0644\u06cc\u060c \u0628\u0627\u0633\u0646 \u0631\u0627 \u0628\u0647 \u0639\u0642\u0628 \u0648 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u0628\u0631\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0631\u0627\u0646\u200c\u0647\u0627 \u0645\u0648\u0627\u0632\u06cc \u0632\u0645\u06cc\u0646 \u0634\u0648\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u0631\u0648\u0646\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0641\u0634\u0627\u0631 \u0622\u0648\u0631\u062f\u0646 \u0628\u0647 \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.\u00a0<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">\u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0627\u062b\u06cc\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u062e\u0627\u0646\u06af\u06cc \u0645\u0627\u0646\u0646\u062f \u0628\u0637\u0631\u06cc\u200c\u0647\u0627\u06cc \u0622\u0628 \u06cc\u0627 \u06a9\u062a\u0627\u0628 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"> \u0627\u0646\u062c\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f2-\u06f1\u06f5 \u062a\u06a9\u0631\u0627\u0631\u06cc \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0646\u062a\u0627\u06cc\u062c \u0642\u0627\u0628\u0644 \u062a\u0648\u062c\u0647\u06cc \u062f\u0631 \u0634\u06a9\u0644\u200c\u062f\u0647\u06cc \u0628\u0627\u0633\u0646 \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f.<br \/>\n<\/span><\/li>\n<\/ul>\n<div style=\"max-width: 1000px; margin: 30px auto; border-radius: 15px; background: #fff3ec; box-shadow: 0 3px 14px rgba(255,106,42,.16);\">\n<p style=\"padding: 12px 18px; margin: 0; font-size: 15px; line-height: 1.8; color: #333;\"><strong style=\"font-weight: 800;\">\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <span data-sheets-root=\"1\"><a class=\"in-cell-link\" href=\"https:\/\/doctormehrdad.com\/blog\/how-to-start-exercise-from-scratch-at-home\/\" target=\"_blank\" rel=\"noopener\">\u0686\u06af\u0648\u0646\u0647 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u0645<\/a><\/span><\/strong><\/p>\n<\/div>\n<h3><span style=\"font-size: 14pt;\">2- \u062d\u0631\u06a9\u062a \u0644\u0627\u0646\u06af\u0632<\/span><\/h3>\n<p><span style=\"font-size: 10pt;\">\u0644\u0627\u0646\u06af \u06cc\u06a9\u06cc \u062f\u06cc\u06af\u0631 \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0645\u0648\u062b\u0631 \u062f\u0631 <strong data-start=\"174\" data-end=\"200\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0641\u0631\u0645 \u062f\u0647\u06cc \u0628\u0627\u0633\u0646<\/strong> \u0648 \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0635\u0648\u0631\u062a \u062a\u06a9 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0628\u0627\u0633\u0646\u060c \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0633\u0627\u0642 \u067e\u0627 \u0631\u0627 \u0646\u06cc\u0632 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/lunges.gif\"><img class=\"aligncenter wp-image-2895\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/lunges.gif\" alt=\"\" width=\"539\" height=\"359\" \/><\/a><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0644\u0627\u0646\u06af \u062f\u0631 \u062d\u0627\u0644\u062a \u0627\u06cc\u0633\u062a\u0627\u062f\u0647\u060c \u06cc\u06a9 \u06af\u0627\u0645 \u0628\u0644\u0646\u062f \u0628\u0647 \u062c\u0644\u0648 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u0639\u0642\u0628 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u0633\u0645\u062a \u0632\u0645\u06cc\u0646 \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0647\u0631 \u062f\u0648 \u0632\u0627\u0646\u0648 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u062a\u0634\u06a9\u06cc\u0644 \u062f\u0647\u0646\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0632\u0627\u0646\u0648\u06cc \u067e\u0627\u06cc \u062c\u0644\u0648 \u0646\u0628\u0627\u06cc\u062f \u0627\u0632 \u0646\u0648\u06a9 \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u067e\u0627 \u062c\u0644\u0648\u062a\u0631 \u0628\u0631\u0648\u062f.<br \/>\n<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">\u0633\u067e\u0633 \u0628\u0627 \u0641\u0634\u0627\u0631 \u0622\u0648\u0631\u062f\u0646 \u0628\u0647 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627\u06cc \u062c\u0644\u0648\u060c \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"> \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0631\u0627\u06cc \u0647\u0631 \u062f\u0648 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0686\u0627\u0644\u0634\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062f\u0645\u0628\u0644\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0644\u0627\u0646\u06af \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u067e\u0631\u0634\u06cc \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. <\/span><\/li>\n<li><span style=\"font-size: 10pt;\">\u0627\u0646\u062c\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f0-\u06f1\u06f2 \u062a\u06a9\u0631\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627 \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0634\u06a9\u0644\u200c\u06af\u06cc\u0631\u06cc \u0628\u0627\u0633\u0646\u06cc \u0642\u0648\u06cc \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><img class=\"alignnone\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/100124_2109_3.png\" alt=\"\u0628\u0627\u0633\u0646 \u0628\u0632\u0631\u06af\" width=\"605\" height=\"403\" \/><span style=\"font-size: 10pt;\"><br \/>\n<\/span><\/p>\n<h3><span style=\"font-size: 14pt;\">3- \u062d\u0631\u06a9\u062a \u067e\u0644 \u0628\u0627\u0633\u0646<br \/>\n<\/span><\/h3>\n<p><span style=\"font-size: 10pt;\">\u067e\u0644 \u0628\u0627\u0633\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0645\u0624\u062b\u0631 \u062f\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0627\u0633\u0646\u06cc \u0628\u0632\u0631\u06af \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0637\u0648\u0631 \u062e\u0627\u0635 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0628\u0631\u0627\u06cc \u0627\u0641\u0631\u0627\u062f\u06cc \u06a9\u0647 \u062a\u0627\u0632\u0647 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0648\u0631\u0632\u0634 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f\u060c \u0628\u0633\u06cc\u0627\u0631 \u0645\u0646\u0627\u0633\u0628 \u0627\u0633\u062a.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/bridge.gif\"><img loading=\"lazy\" class=\"aligncenter wp-image-2896\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/bridge.gif\" alt=\"\" width=\"631\" height=\"329\" \/><\/a><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0628\u0647 \u067e\u0634\u062a \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0646\u06cc\u062f \u0648 \u06a9\u0641 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0631\u0648\u06cc \u0632\u0645\u06cc\u0646 \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u0633\u067e\u0633 \u0628\u0627 \u0641\u0634\u0627\u0631 \u0622\u0648\u0631\u062f\u0646 \u0628\u0647 \u067e\u0627\u0634\u0646\u0647\u200c\u0647\u0627\u060c \u0628\u0627\u0633\u0646 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0628\u062f\u0646 \u0627\u0632 \u0634\u0627\u0646\u0647 \u062a\u0627 \u0632\u0627\u0646\u0648 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"> \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647\u060c \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0645\u0646\u0642\u0628\u0636 \u06a9\u0646\u06cc\u062f \u0648 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0633\u062e\u062a\u06cc \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u06cc\u0627 \u0627\u0632 \u06cc\u06a9 \u062a\u0648\u067e \u06cc\u0648\u06af\u0627 \u0632\u06cc\u0631 \u067e\u0627\u0647\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u06a9\u0646\u06cc\u062f.\u00a0<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">\u0627\u0646\u062c\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f5-\u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631\u06cc \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0648 \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<br \/>\n<\/span><\/li>\n<\/ul>\n<div style=\"max-width: 1000px; margin: 30px auto; border-radius: 15px; background: #fff3ec; box-shadow: 0 3px 14px rgba(255,106,42,.16);\">\n<p style=\"padding: 12px 18px; margin: 0; font-size: 15px; line-height: 1.8; color: #333;\"><strong style=\"font-weight: 800;\">\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <span data-sheets-root=\"1\"><a class=\"in-cell-link\" href=\"https:\/\/doctormehrdad.com\/blog\/exercise-during-menstruation\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0636\u0631\u0627\u062a \u0648\u0631\u0632\u0634 \u062f\u0631 \u062f\u0648\u0631\u0627\u0646 \u067e\u0631\u06cc\u0648\u062f\u06cc<\/a><\/span><\/strong><\/p>\n<\/div>\n<h3><span style=\"font-size: 14pt;\">4- \u062d\u0631\u06a9\u062a \u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc<br \/>\n<\/span><\/h3>\n<p><span style=\"font-size: 10pt;\">\u0627\u0633\u06a9\u0648\u0627\u062a \u067e\u0631\u0634\u06cc \u06cc\u06a9 \u0646\u0648\u0639 \u067e\u06cc\u0634\u0631\u0641\u062a\u0647\u200c\u062a\u0631 \u0627\u0632 \u0627\u0633\u06a9\u0648\u0627\u062a \u0645\u0639\u0645\u0648\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646\u060c \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0648\u0627\u0646 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc \u0648 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0627\u0632 \u062c\u0645\u0644\u0647 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0648\u062b\u0631 \u062f\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0627\u0633\u0646\u06cc \u0628\u0632\u0631\u06af \u0645\u062d\u0633\u0648\u0628 \u0645\u06cc\u200c\u0634\u0648\u062f.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/jump-squat.gif\"><img loading=\"lazy\" class=\"aligncenter wp-image-2898\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/jump-squat.gif\" alt=\"\" width=\"526\" height=\"296\" \/><\/a><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\">\u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 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\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u0642\u062f\u0631\u062a \u0648 \u0641\u0631\u0645 \u0628\u0627\u0633\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f.<br \/>\n<\/span><\/li>\n<\/ul>\n<div style=\"max-width: 1000px; margin: 30px auto; border-radius: 15px; background: #fff3ec; box-shadow: 0 3px 14px rgba(255,106,42,.16);\">\n<p style=\"padding: 12px 18px; margin: 0; font-size: 15px; line-height: 1.8; color: #333;\"><strong style=\"font-weight: 800;\">\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <span data-sheets-root=\"1\"><a class=\"in-cell-link\" href=\"https:\/\/doctormehrdad.com\/blog\/home-workout-without-equipment\/\" target=\"_blank\" rel=\"noopener\">\u0628\u062f\u0646\u0633\u0627\u0632\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u062f\u0648\u0646 \u0648\u0633\u06cc\u0644\u0647<\/a><\/span><\/strong><\/p>\n<\/div>\n<h3><span style=\"font-size: 14pt;\">5- \u062f\u0627\u0646\u06a9\u06cc \u06a9\u06cc\u06a9<br \/>\n<\/span><\/h3>\n<p><span style=\"font-size: 10pt;\">\u062f\u0627\u0646\u06a9\u06cc \u06a9\u06cc\u06a9 \u06cc\u06a9\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0645\u0648\u062b\u0631 \u062f\u0631 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u062e\u0648\u0634 \u0641\u0631\u0645 \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0647\u0645\u0633\u062a\u0631\u06cc\u0646\u06af \u0631\u0627 \u0628\u0647 \u0637\u0648\u0631 \u0647\u0645\u0632\u0645\u0627\u0646 \u062f\u0631\u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/span><\/p>\n<p><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/Donkey_Kick_GIF.gif\"><img loading=\"lazy\" class=\"aligncenter size-full wp-image-2900\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/Donkey_Kick_GIF.gif\" alt=\"\" width=\"800\" height=\"450\" \/><\/a><\/p>\n<ul>\n<li><span style=\"font-size: 10pt;\"> \u0628\u0631\u0627\u06cc \u0627\u0646\u062c\u0627\u0645 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a\u060c \u0631\u0648\u06cc \u062f\u0633\u062a\u200c\u0647\u0627 \u0648 \u0632\u0627\u0646\u0648\u0647\u0627 \u0642\u0631\u0627\u0631 \u0628\u06af\u06cc\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u06cc\u06a9 \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0639\u0642\u0628 \u0648 \u0628\u0627\u0644\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f\u060c \u0637\u0648\u0631\u06cc \u06a9\u0647 \u06a9\u0641 \u067e\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u0642\u0641 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a\u060c \u0632\u0627\u0646\u0648 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u0634\u0646\u0647 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0633\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f\u060c \u0633\u067e\u0633 \u067e\u0627 \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0631\u062f\u0647 \u0648 \u0628\u0647 \u062d\u0627\u0644\u062a \u0627\u0648\u0644\u06cc\u0647 \u0628\u0631\u06af\u0631\u062f\u06cc\u062f.<br \/>\n<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">\u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0647 \u0635\u0648\u0631\u062a \u0645\u062a\u0646\u0627\u0648\u0628 \u0628\u0631\u0627\u06cc \u0647\u0631 \u062f\u0648 \u067e\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u0627\u062b\u06cc\u0631\u060c<\/span><\/li>\n<li><span style=\"font-size: 10pt;\"> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u0627\u0646\u062a\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u060c \u067e\u0627 \u0631\u0627 \u0628\u0631\u0627\u06cc \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0628\u0627\u0644\u0627\u062a\u0631\u06cc\u0646 \u0646\u0642\u0637\u0647 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f.\u00a0<\/span><\/li>\n<li><span style=\"font-size: 10pt;\">\u0627\u0646\u062c\u0627\u0645 \u06f3 \u0633\u062a \u06f1\u06f5-\u06f2\u06f0 \u062a\u06a9\u0631\u0627\u0631\u06cc \u0628\u0631\u0627\u06cc \u0647\u0631 \u067e\u0627 \u062f\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0647 \u062a\u0642\u0648\u06cc\u062a \u0648 \u0634\u06a9\u0644\u200c\u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u067e\u0634\u062a \u0631\u0627\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0646\u0647 \u062a\u0646\u0647\u0627 \u0628\u0627\u0639\u062b \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u0645\u06cc\u200c\u0634\u0648\u062f\u060c \u0628\u0644\u06a9\u0647 \u0628\u0647 \u0628\u0647\u0628\u0648\u062f \u062a\u0639\u0627\u062f\u0644 \u0648 \u062b\u0628\u0627\u062a \u0645\u0631\u06a9\u0632\u06cc \u0628\u062f\u0646 \u0646\u06cc\u0632 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<br \/>\n<\/span><\/li>\n<\/ul>\n<h2><span style=\"font-size: 18pt;\">\u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0628\u0627\u0633\u0646 \u062f\u0631 \u0641\u0636\u0627\u06cc \u062e\u0627\u0646\u0647<br \/>\n<\/span><\/h2>\n<p><span style=\"font-size: 10pt;\">\u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0646\u06cc\u0627\u0632\u0645\u0646\u062f \u0631\u0639\u0627\u06cc\u062a \u0646\u06a9\u0627\u062a \u06a9\u0644\u06cc\u062f\u06cc \u0627\u0633\u062a \u062a\u0627 \u0628\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u0647 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0646\u062a\u0627\u06cc\u062c \u062f\u0633\u062a \u06cc\u0627\u0628\u06cc\u062f. \u0641\u0631\u0645 \u062f\u0647\u06cc \u062d\u0631\u06a9\u0627\u062a \u0628\u0627\u0633\u0646\u06cc \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0627\u062c\u0631\u0627\u06cc \u0635\u062d\u06cc\u062d \u062a\u0645\u0631\u06cc\u0646\u0627\u062a\u060c \u0646\u0642\u0634 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645\u06cc \u062f\u0631 \u0627\u062b\u0631\u06af\u0630\u0627\u0631\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u0647\u0627 \u0648 \u062c\u0644\u0648\u06af\u06cc\u0631\u06cc \u0627\u0632 \u0641\u0634\u0627\u0631 \u0627\u0636\u0627\u0641\u0647 \u0628\u0647 \u0645\u0641\u0627\u0635\u0644 \u062f\u0627\u0631\u062f. \u0627\u0632 \u0647\u0645\u06cc\u0646 \u0631\u0648 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0646\u06a9\u0627\u062a\u06cc \u06a9\u0647 \u0628\u0627\u06cc\u062f \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f \u0631\u0627 \u0628\u06cc\u0627\u0646 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06a9\u0631\u062f:<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u062a\u0645\u0631\u06a9\u0632 \u0628\u0631 \u0627\u0646\u0642\u0628\u0627\u0636 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u062f\u0631 \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0648\u0632\u0646 \u0628\u062f\u0646 \u06cc\u0627 \u0648\u0632\u0646\u0647\u200c\u0647\u0627\u06cc \u0633\u0628\u06a9 \u0628\u0631\u0627\u06cc \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u0642\u0627\u0648\u0645\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u0627\u0641\u0632\u0627\u06cc\u0634 \u062a\u062f\u0631\u06cc\u062c\u06cc \u0634\u062f\u062a \u0648 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u062a\u0648\u062c\u0647 \u0628\u0647 \u062a\u0646\u0641\u0633 \u0635\u062d\u06cc\u062d \u062d\u06cc\u0646 \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u06af\u0631\u0645 \u06a9\u0631\u062f\u0646 \u0642\u0628\u0644 \u0627\u0632 \u0634\u0631\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0627\u0635\u0644\u06cc<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u0627\u0646\u062c\u0627\u0645 \u062d\u0631\u06a9\u0627\u062a \u06a9\u0634\u0634\u06cc \u067e\u0633 \u0627\u0632 \u0627\u062a\u0645\u0627\u0645 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0622\u06cc\u0646\u0647 \u0628\u0631\u0627\u06cc \u06a9\u0646\u062a\u0631\u0644 \u0641\u0631\u0645 \u0635\u062d\u06cc\u062d \u062d\u0631\u06a9\u0627\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u062b\u0628\u062a \u067e\u06cc\u0634\u0631\u0641\u062a\u200c\u0647\u0627 \u0628\u0631\u0627\u06cc \u062d\u0641\u0638 \u0627\u0646\u06af\u06cc\u0632\u0647<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0642\u0628\u0644 \u0648 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a<br \/>\n<\/span><\/p>\n<p><span style=\"font-size: 10pt;\"><span style=\"font-family: Times New Roman;\">\u2022<\/span> \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0628\u06cc\u0646 \u062c\u0644\u0633\u0627\u062a \u062a\u0645\u0631\u06cc\u0646\u06cc<br \/>\n<\/span><\/p>\n<p style=\"text-align: center;\"><img src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/10\/100124_2109_5.png\" alt=\"\" \/><span style=\"font-size: 10pt;\"><br \/>\n<\/span><\/p>\n<div style=\"max-width: 1000px; margin: 30px auto; border-radius: 15px; background: #fff3ec; box-shadow: 0 3px 14px rgba(255,106,42,.16);\">\n<p style=\"padding: 12px 18px; margin: 0; font-size: 15px; line-height: 1.8; color: #333;\"><strong style=\"font-weight: 800;\">\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f:\u00a0<\/strong> <strong><a class=\"in-cell-link\" href=\"https:\/\/doctormehrdad.com\/blog\/exercise-at-home-for-women\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0646\u0648\u0627\u0646<\/a><\/strong><\/p>\n<\/div>\n<h2><span style=\"font-size: 18pt;\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u067e\u06cc\u0634\u0646\u0647\u0627\u062f\u06cc \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647<br \/>\n<\/span><\/h2>\n<p><span style=\"font-size: 10pt;\">\u062f\u0627\u0634\u062a\u0646 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0638\u0645 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0627 \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u0639\u0636\u0644\u0627\u062a \u062e\u0627\u0635\u060c \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631\u06cc \u0628\u06af\u06cc\u0631\u06cc\u062f. \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u06cc\u06a9\u06cc \u0627\u0632 \u0628\u0632\u0631\u06af\u200c\u062a\u0631\u06cc\u0646 \u0648 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u062f\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u062a\u0623\u062b\u06cc\u0631 \u0632\u06cc\u0627\u062f\u06cc \u0628\u0631 \u0631\u0648\u06cc \u0627\u0633\u062a\u062d\u06a9\u0627\u0645\u060c \u062a\u0639\u0627\u062f\u0644 \u0648 \u0642\u062f\u0631\u062a \u06a9\u0644\u06cc \u0628\u062f\u0646 \u062f\u0627\u0631\u0646\u062f. \u0627\u06af\u0631 \u0647\u062f\u0641 \u0634\u0645\u0627 \u0639\u0644\u0627\u0648\u0647 \u0628\u0631 \u0627\u0641\u0632\u0627\u06cc\u0634 \u062d\u062c\u0645\u060c \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u062e\u0648\u0634 \u0641\u0631\u0645 \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u0647\u0645 \u0647\u0633\u062a\u060c \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u062f\u0641\u0645\u0646\u062f \u0648 \u0645\u0646\u0627\u0633\u0628 \u0628\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0627\u06cc\u0646 \u0639\u0636\u0644\u0627\u062a \u0631\u0627 \u0628\u0647 \u062e\u0648\u0628\u06cc \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u062f \u0648 \u0628\u0647 \u0634\u06a9\u0644\u200c\u062f\u0647\u06cc \u0628\u0647\u062a\u0631 \u0628\u0627\u0633\u0646 \u06a9\u0645\u06a9 \u06a9\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644\u200c\u0647\u0627 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0631\u0627 \u0647\u062f\u0641 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f\u060c \u0628\u0644\u06a9\u0647 \u0639\u0636\u0644\u0627\u062a \u067e\u0627\u060c \u06a9\u0645\u0631 \u0648 \u0634\u06a9\u0645 \u0631\u0627 \u0646\u06cc\u0632 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062a\u0645\u0631\u06cc\u0646 \u0645\u0646\u0638\u0645 \u0628\u0647 \u0647\u0645\u0631\u0627\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc \u0648 \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628\u060c \u06a9\u0644\u06cc\u062f \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u0645\u0637\u0644\u0648\u0628 \u0627\u0633\u062a. \u0628\u0631 \u0647\u0645\u06cc\u0646 \u0627\u0633\u0627\u0633 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0645\u0646\u0627\u0633\u0628 \u0631\u0627 \u062f\u0631 \u0627\u062e\u062a\u06cc\u0627\u0631 \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u06cc\u0645:<\/span><\/p>\n<div>\n<table style=\"border-collapse: collapse;\" border=\"0\">\n<colgroup>\n<col style=\"width: 258px;\" \/>\n<col style=\"width: 258px;\" \/>\n<col style=\"width: 258px;\" \/><\/colgroup>\n<tbody valign=\"top\">\n<tr style=\"background: black;\">\n<td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: none;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u062d\u0631\u06a9\u0627\u062a<\/strong><\/span><\/p>\n<\/td>\n<td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: none;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u062a\u0639\u062f\u0627\u062f \u0633\u062a<\/strong><\/span><\/p>\n<\/td>\n<td style=\"padding-left: 9px; padding-right: 9px; border-top: solid white 0.5pt; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u062a\u0639\u062f\u0627\u062f \u062a\u06a9\u0631\u0627\u0631<\/strong><\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u0627\u0633\u06a9\u0627\u062a \u0628\u0627 \u062f\u0645\u0628\u0644<\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">4<\/span><\/p>\n<\/td>\n<td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u0644\u0627\u0646\u06af\u0632 \u0628\u0627 \u062f\u0645\u0628\u0644<\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">3<\/span><\/p>\n<\/td>\n<td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">10 \u0647\u0631 \u067e\u0627<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u067e\u0644 \u0628\u0627\u0633\u0646 \u0628\u0627 \u062f\u0645\u0628\u0644<\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">4<\/span><\/p>\n<\/td>\n<td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">15<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u062f\u0627\u0646\u06a9\u06cc \u06a9\u06cc\u06a9<\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">3<\/span><\/p>\n<\/td>\n<td style=\"background: #cccccc; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr>\n<td style=\"background: black; padding-left: 9px; padding-right: 9px; border-top: none; border-left: solid white 0.5pt; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"color: white; font-size: 10pt;\"><strong>\u0627\u0633\u06a9\u0627\u062a \u067e\u0631\u0634\u06cc<\/strong><\/span><\/p>\n<\/td>\n<td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">4<\/span><\/p>\n<\/td>\n<td style=\"background: #999999; padding-left: 9px; padding-right: 9px; border-top: none; border-left: none; border-bottom: solid white 0.5pt; border-right: solid white 0.5pt;\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n<h2 data-sourcepos=\"1:1-1:49\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc \u0648 \u0647\u0645\u0631\u0627\u0647\u06cc \u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a<\/h2>\n<p data-sourcepos=\"3:1-3:320\">\u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628\u060c \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u062c\u0627\u0645\u0639 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0648 \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u06a9\u0631\u062f\u0646 \u0628\u0627\u0633\u0646 \u0628\u0647\u200c\u0635\u0648\u0631\u062a \u0627\u0635\u0648\u0644\u06cc \u067e\u0631\u062f\u0627\u062e\u062a\u06cc\u0645. \u062d\u0631\u06a9\u0627\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u0627\u0633\u06a9\u0648\u0627\u062a\u060c \u0644\u0627\u0646\u062c\u060c \u067e\u0644 \u0628\u0627\u0633\u0646 \u0648 \u062f\u0627\u0646\u06a9\u06cc \u06a9\u06cc\u06a9\u060c \u0627\u0632 \u062c\u0645\u0644\u0647 \u0645\u0624\u062b\u0631\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0648 \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0647\u0633\u062a\u0646\u062f \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u0622\u0646\u200c\u0647\u0627 \u0631\u0627 \u0628\u0647\u200c\u0631\u0627\u062d\u062a\u06cc \u062f\u0631 \u062e\u0627\u0646\u0647 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f. \u0628\u0647 \u06cc\u0627\u062f \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f \u06a9\u0647 \u062a\u0631\u06a9\u06cc\u0628 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0646\u0638\u0645\u060c \u062a\u063a\u0630\u06cc\u0647 \u0645\u0646\u0627\u0633\u0628 \u0648 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0627\u0641\u06cc\u060c \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647 \u0646\u062a\u06cc\u062c\u0647 \u062f\u0644\u062e\u0648\u0627\u0647 \u062f\u0631 \u0645\u0633\u06cc\u0631 \u0628\u0632\u0631\u06af\u200c\u062a\u0631 \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u062a\u0631 \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u0645\u06cc\u200c\u0631\u0633\u0627\u0646\u062f.<\/p>\n<div style=\"max-width: 1000px; margin: 30px auto; border-radius: 15px; background: #fff3ec; box-shadow: 0 3px 14px rgba(255,106,42,.16);\">\n<p style=\"padding: 12px 18px; margin: 0; font-size: 15px; line-height: 1.8; color: #333;\"><strong style=\"font-weight: 800;\">\u0628\u06cc\u0634\u062a\u0631 \u0628\u062e\u0648\u0627\u0646\u06cc\u062f: <span data-sheets-root=\"1\"><a class=\"in-cell-link\" href=\"https:\/\/doctormehrdad.com\/blog\/home-exercises-for-losing-belly-and-side-fat\/\" target=\"_blank\" rel=\"noopener\">\u0648\u0631\u0632\u0634 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0631\u0627\u06cc \u0644\u0627\u063a\u0631\u06cc \u0634\u06a9\u0645 \u0648 \u067e\u0647\u0644\u0648<\/a><\/span><\/strong><\/p>\n<\/div>\n<p data-sourcepos=\"3:1-3:320\"><a href=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f.png\"><img loading=\"lazy\" class=\"aligncenter wp-image-2724\" src=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f.png\" alt=\"\" width=\"611\" height=\"342\" srcset=\"https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f.png 893w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f-300x168.png 300w, https:\/\/doctormehrdad.com\/blog\/wp-content\/uploads\/2024\/09\/\u0628\u0627\u0634\u06af\u0627\u0647-\u062f\u06a9\u062a\u0631\u0641\u06cc\u062a-\u0645\u0647\u0631\u062f\u0627\u062f-\u0645\u062f\u062f\u06cc-\u0646\u0698\u0627\u062f-768x430.png 768w\" sizes=\"(max-width: 611px) 100vw, 611px\" \/><\/a><\/p>\n<p data-sourcepos=\"5:1-5:595\">\u0628\u0631\u0627\u06cc \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0646\u062a\u0627\u06cc\u062c \u0628\u0647\u062a\u0631 \u0648 \u062f\u0627\u0634\u062a\u0646 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0647\u062f\u0641\u0645\u0646\u062f \u0648 \u0645\u062a\u0646\u0627\u0633\u0628 \u0628\u0627 \u0634\u0631\u0627\u06cc\u0637 \u0634\u0645\u0627\u060c <a href=\"https:\/\/doctormehrdad.com\"><strong>\u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a<\/strong><\/a> \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0647\u0645\u0631\u0627\u0647 \u0627\u0631\u0632\u0634\u0645\u0646\u062f \u0634\u0645\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0633\u06cc\u0631 \u0628\u0627\u0634\u062f. \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a \u0628\u0627 \u0627\u0631\u0627\u0626\u0647 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u062a\u062e\u0635\u0635\u06cc \u0628\u0631\u0627\u06cc \u062a\u0642\u0648\u06cc\u062a \u0648 \u0641\u0631\u0645\u200c\u062f\u0647\u06cc \u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0633\u0646 \u0648 \u0633\u0627\u06cc\u0631 \u0646\u0648\u0627\u062d\u06cc \u0628\u062f\u0646\u060c \u0634\u0645\u0627 \u0631\u0627 \u062f\u0631 \u0631\u0633\u06cc\u062f\u0646 \u0628\u0647 \u0627\u0646\u062f\u0627\u0645 \u062f\u0644\u062e\u0648\u0627\u0647\u062a\u0627\u0646 \u06cc\u0627\u0631\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0627 \u0639\u0636\u0648\u06cc\u062a \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a\u060c \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0627\u0632 \u062a\u0646\u0648\u0639 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0645\u0648\u062b\u0631 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0628\u0647\u0631\u0647\u200c\u0645\u0646\u062f \u0634\u062f\u0647 \u0648 \u0628\u0627 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc\u06cc \u0645\u062a\u062e\u0635\u0635\u06cc\u0646\u060c \u06af\u0627\u0645\u200c\u0647\u0627\u06cc \u0645\u0648\u062b\u0631\u062a\u0631\u06cc \u062f\u0631 \u062c\u0647\u062a \u062f\u0633\u062a\u06cc\u0627\u0628\u06cc \u0628\u0647 \u0628\u0627\u0633\u0646\u06cc \u0628\u0632\u0631\u06af\u200c\u062a\u0631 \u0648 \u062e\u0648\u0634\u200c\u0641\u0631\u0645\u200c\u062a\u0631 \u0628\u0631\u062f\u0627\u0631\u06cc\u062f. \u067e\u0633 \u0647\u0645\u06cc\u0646 \u0627\u0645\u0631\u0648\u0632 \u0628\u0627 <strong>\u0628\u0627\u0634\u06af\u0627\u0647 \u062a\u0645\u0631\u06cc\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647 \u062f\u06a9\u062a\u0631\u0641\u06cc\u062a<\/strong> \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f \u0648 \u0628\u0627 \u067e\u0634\u062a\u06a9\u0627\u0631 \u0648 \u0635\u0628\u0631\u060c \u0634\u0627\u0647\u062f \u062a\u063a\u06cc\u06cc\u0631\u0627\u062a \u0645\u062b\u0628\u062a \u0648 \u062c\u0630\u0627\u0628 \u062f\u0631 \u0627\u0646\u062f\u0627\u0645 \u062e\u0648\u062f \u0628\u0627\u0634\u06cc\u062f.<\/p>\n\n\n<div class=\"kk-star-ratings kksr-auto kksr-align-center kksr-valign-bottom kksr-disabled\"\n    data-payload='{&quot;align&quot;:&quot;center&quot;,&quot;id&quot;:&quot;608&quot;,&quot;readonly&quot;:&quot;1&quot;,&quot;slug&quot;:&quot;default&quot;,&quot;valign&quot;:&quot;bottom&quot;,&quot;ignore&quot;:&quot;&quot;,&quot;reference&quot;:&quot;auto&quot;,&quot;class&quot;:&quot;&quot;,&quot;count&quot;:&quot;56&quot;,&quot;legendonly&quot;:&quot;&quot;,&quot;score&quot;:&quot;4.4&quot;,&quot;starsonly&quot;:&quot;&quot;,&quot;best&quot;:&quot;5&quot;,&quot;gap&quot;:&quot;5&quot;,&quot;greet&quot;:&quot;&quot;,&quot;legend&quot;:&quot;\u0627\u0645\u062a\u06cc\u0627\u0632: 4.4 \u0627\u0632 5 - (56 \u0627\u0645\u062a\u06cc\u0627\u0632)&quot;,&quot;size&quot;:&quot;25&quot;,&quot;title&quot;:&quot;\u0628\u0647\u062a\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634 \u0647\u0627 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646 \u062f\u0631 \u062e\u0627\u0646\u0647&quot;,&quot;width&quot;:&quot;129.5&quot;,&quot;_legend&quot;:&quot;\u0627\u0645\u062a\u06cc\u0627\u0632: {score} \u0627\u0632 {best} - ({count} {votes})&quot;,&quot;font_factor&quot;:&quot;1.25&quot;}'>\n            \n<div class=\"kksr-stars\">\n    \n<div class=\"kksr-stars-inactive\">\n            <div class=\"kksr-star\" data-star=\"1\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"2\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"3\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"4\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" data-star=\"5\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n    <\/div>\n    \n<div class=\"kksr-stars-active\" style=\"width: 129.5px;\">\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n        <\/div>\n            <div class=\"kksr-star\" style=\"padding-left: 5px\">\n            \n\n<div class=\"kksr-icon\" style=\"width: 25px; height: 25px;\"><\/div>\n    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\u0646\u0628\u0627\u0634\u06cc\u062f! \u0648\u0631\u0632\u0634 \u0628\u0631\u0627\u06cc \u0628\u0632\u0631\u06af \u0634\u062f\u0646 \u0628\u0627\u0633\u0646\u0645 \u062f\u0631 \u062e\u0627\u0646\u0647 \u0646\u0647 \u062a\u0646\u0647\u0627 \u0627\u0645\u06a9\u0627\u0646\u200c\u067e\u0630\u06cc\u0631 \u0627\u0633\u062a\u060c \u0628\u0644\u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0628\u0633\u06cc\u0627\u0631 \u0645\u0648\u062b\u0631 \u0646\u06cc\u0632 \u0628\u0627\u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0644\u0628 \u0645\u0627 \u0628\u0647 \u0628\u0631\u0631\u0633\u06cc \u0628\u0647\u062a\u0631\u06cc\u0646 \u062d\u0631\u06a9\u0627\u062a \u0648 \u062a\u06a9\u0646\u06cc\u06a9\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc \u0645\u06cc\u200c\u067e\u0631\u062f\u0627\u0632\u06cc\u0645 \u06a9\u0647 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u0628\u062f\u0648\u0646 \u0646\u06cc\u0627\u0632 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