{"id":3001,"date":"2024-05-10T03:51:28","date_gmt":"2024-05-10T00:51:28","guid":{"rendered":"https:\/\/lifters-master.com\/blog\/?p=3001"},"modified":"2025-10-15T14:11:57","modified_gmt":"2025-10-15T11:11:57","slug":"%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d8%b3%d9%8a%d8%b2%d8%b1-%d9%84%d9%8a%d9%81%d8%aa","status":"publish","type":"post","link":"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d8%b3%d9%8a%d8%b2%d8%b1-%d9%84%d9%8a%d9%81%d8%aa\/","title":{"rendered":"\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a"},"content":{"rendered":"<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u0627\u0644\u0631\u0648\u0627\u0641\u0639 \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a \u0628\u0623\u0642\u0644 \u0633\u0639\u0631 \u0648\u0628\u062e\u0635\u0645<strong>\u00a020%<\/strong>\u00a0\u0644\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u0644\u062c\u062f\u062f\u060c \u0646\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0648\u062e\u062f\u0645\u0629 \u0645\u0648\u062b\u0648\u0642\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631\u00a0<strong>\u0627\u0644\u064024 \u0633\u0627\u0639\u0629<\/strong>.<\/span><\/p>\n<h2>\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a<\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a\u060c \u0627\u0644\u062a\u064a \u062a\u0631\u062a\u0628\u0637 \u0628\u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639\u060c \u062a\u0639\u062a\u0628\u0631 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0627\u0644\u0631\u0627\u0626\u062f\u0629 \u0641\u064a \u0645\u062c\u0627\u0644 \u062a\u0623\u062c\u064a\u0631 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a. \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u062d\u0648\u0644 \u0645\u0627 \u062a\u0642\u062f\u0645\u0647 \u0627\u0644\u0634\u0631\u0643\u0629 \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0627\u0644\u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a:<\/span><\/p>\n<ol>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062a\u0634\u0643\u064a\u0644\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a<\/strong>: \u062a\u0642\u062f\u0645 \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a\u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u062d\u062a\u0649 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0644\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647\u0645.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629<\/strong>: \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a \u0641\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a\u060c \u0645\u062b\u0644 \u0631\u0641\u0639 \u0627\u0644\u0628\u0636\u0627\u0626\u0639 \u0627\u0644\u062b\u0642\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u062f\u0639\u0627\u062a \u0648\u0627\u0644\u0645\u0635\u0627\u0646\u0639\u060c \u0648\u0635\u064a\u0627\u0646\u0629 \u0627\u0644\u0645\u0628\u0627\u0646\u064a\u060c \u0648\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0634\u064a\u064a\u062f\u060c \u0648\u062d\u062a\u0649 \u0641\u064a \u0627\u0644\u062a\u0646\u0638\u064a\u0641 \u0648\u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0633\u0644\u0627\u0645\u0629 \u0648\u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629<\/strong>: \u062a\u0636\u0645\u0646 \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a \u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0631\u0627\u0641\u0639\u0627\u062a\u0647\u0627\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0622\u0645\u0646\u064b\u0627 \u0648\u0641\u0639\u0627\u0644\u064b\u0627 \u0641\u064a \u0628\u064a\u0626\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062a\u0648\u0627\u0641\u0631 \u0648\u062e\u062f\u0645\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0628\u064a\u0639<\/strong>: \u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u0631\u0643\u0629 \u062e\u062f\u0645\u0627\u062a \u062a\u0648\u0635\u064a\u0644 \u0633\u0631\u064a\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0631\u0627\u0641\u0639\u0627\u062a\u060c \u0645\u0639 \u062e\u062f\u0645\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0628\u064a\u0639 \u0627\u0644\u0645\u062a\u0645\u064a\u0632\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0627\u0644\u062f\u0648\u0631\u064a\u0629 \u0648\u0627\u0644\u0625\u0635\u0644\u0627\u062d\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0639\u0645\u0644 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0628\u0643\u0641\u0627\u0621\u0629 \u0639\u0627\u0644\u064a\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0639\u0642\u0648\u062f \u0648\u0627\u0644\u062a\u0639\u0627\u0645\u0644<\/strong>: \u062a\u062a\u064a\u062d \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a \u0639\u0642\u0648\u062f \u0645\u0631\u0648\u0646\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u0627\u0621\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0639\u0642\u0648\u062f \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0623\u062c\u0644 \u0623\u0648 \u0639\u0642\u0648\u062f \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0645\u062e\u062a\u0644\u0641 \u0627\u0644\u0634\u0631\u0643\u0627\u062a \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u064a\u0639.<\/span><\/li>\n<li>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062e\u062f\u0645\u0629 \u0639\u0645\u0644\u0627\u0621 \u0645\u0645\u062a\u0627\u0632\u0629<\/strong>: \u064a\u0642\u062f\u0645 \u0641\u0631\u064a\u0642 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0627\u0644\u0634\u0631\u0643\u0629 \u062e\u062f\u0645\u0629 \u0639\u0645\u0644\u0627\u0621 \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a\u0629\u060c \u064a\u0633\u0639\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0644\u062a\u0644\u0628\u064a\u0629 \u062c\u0645\u064a\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0648\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u0645\u0634\u0648\u0631\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0628\u0634\u0643\u0644 \u0623\u0645\u062b\u0644.<\/span><\/p>\n<\/li>\n<\/ol>\n<h2>\u062e\u062f\u0645\u0627\u062a \u0627\u0644\u0631\u0648\u0627\u0641\u0639|\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a<\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 <a style=\"color: #000000;\" href=\"https:\/\/en.wikipedia.org\/wiki\/Caesar_cipher\" target=\"_blank\" rel=\"noopener\">\u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a<\/a>\u060c \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639\u060c \u062a\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062e\u062f\u0645\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062e\u062f\u0645 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a 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\u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0634\u0627\u0631\u064a\u0639 \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0648\u062d\u062a\u0649 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645 \u0641\u064a \u0627\u0644\u0645\u0634\u0627\u0631\u064a\u0639 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0627\u0644\u0645\u0639\u0642\u062f\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062e\u062f\u0645\u0627\u062a \u0627\u0644\u062a\u0648\u0635\u064a\u0644 \u0648\u0627\u0644\u0627\u0633\u062a\u0644\u0627\u0645<\/strong>: \u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u0631\u0643\u0629 \u062e\u062f\u0645\u0627\u062a \u062a\u0648\u0635\u064a\u0644 \u0633\u0631\u064a\u0639\u0629 \u0648\u0641\u0639\u0627\u0644\u0629 \u0644\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0625\u0644\u0649 \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0639\u0645\u0644\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u062e\u062f\u0645\u0627\u062a \u0627\u0644\u0627\u0633\u062a\u0644\u0627\u0645 \u0628\u0639\u062f \u0627\u0646\u062a\u0647\u0627\u0621 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0623\u062c\u064a\u0631.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0648\u0627\u0644\u0625\u0635\u0644\u0627\u062d\u0627\u062a<\/strong>: \u062a\u0648\u0641\u0631 \u0627\u0644\u0634\u0631\u0643\u0629 \u062e\u062f\u0645\u0627\u062a \u0635\u064a\u0627\u0646\u0629 \u062f\u0648\u0631\u064a\u0629 \u0644\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0644\u0636\u0645\u0627\u0646 \u0639\u0645\u0644\u0647\u0627 \u0628\u0643\u0641\u0627\u0621\u0629 \u0639\u0627\u0644\u064a\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0625\u0645\u0643\u0627\u0646\u064a\u0629 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0625\u0635\u0644\u0627\u062d\u0627\u062a \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0641\u064a \u062d\u0627\u0644\u0629 \u062d\u062f\u0648\u062b \u0623\u064a \u0645\u0634\u0643\u0644\u0629 \u0641\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0645\u0634\u0631\u0641\u064a\u0646 \u0648\u0627\u0644\u0645\u0634\u063a\u0644\u064a\u0646<\/strong>: \u064a\u0645\u0643\u0646 \u0644\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u0633\u062a\u0626\u062c\u0627\u0631 \u0645\u0634\u0631\u0641\u064a\u0646 \u0623\u0648 \u0645\u0634\u063a\u0644\u064a\u0646 \u0645\u062f\u0631\u0628\u064a\u0646 \u0645\u0646 \u0627\u0644\u0634\u0631\u0643\u0629\u060c \u0644\u0636\u0645\u0627\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0648\u0622\u0645\u0646.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0641\u0646\u064a<\/strong>: \u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u0631\u0643\u0629 \u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u0648\u062f\u0639\u0645\u064b\u0627 \u0641\u0646\u064a\u064b\u0627 \u0645\u062a\u062e\u0635\u0635\u064b\u0627 \u0644\u0639\u0645\u0644\u0627\u0626\u0647\u0627\u060c \u0633\u0648\u0627\u0621 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0623\u0648 \u0641\u064a \u062d\u0644 \u0623\u064a \u0645\u0634\u0627\u0643\u0644 \u062a\u0642\u0646\u064a\u0629 \u062a\u0648\u0627\u062c\u0647\u0647\u0645.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062a\u0648\u0627\u0641\u0631 \u0627\u0644\u0642\u0637\u0639 \u0627\u0644\u063a\u064a\u0627\u0631<\/strong>: \u062a\u0636\u0645\u0646 \u0627\u0644\u0634\u0631\u0643\u0629 \u062a\u0648\u0627\u0641\u0631 \u0642\u0637\u0639 \u0627\u0644\u063a\u064a\u0627\u0631 \u0627\u0644\u0623\u0635\u0644\u064a\u0629 \u0644\u0644\u0631\u0627\u0641\u0639\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0648\u0627\u0644\u0625\u0635\u0644\u0627\u062d\u0627\u062a \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639 \u0648\u0641\u0639\u0627\u0644.<\/span><\/li>\n<li>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062e\u062f\u0645\u0627\u062a \u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u0644\u0643\u0628\u0627\u0631<\/strong>: \u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u0631\u0643\u0629 \u062e\u062f\u0645\u0627\u062a \u0645\u062e\u0635\u0635\u0629 \u0648\u0639\u0642\u0648\u062f \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0623\u0645\u062f \u0644\u0639\u0645\u0644\u0627\u0626\u0647\u0627 \u0627\u0644\u0643\u0628\u0627\u0631\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0647\u0645 \u0641\u064a \u062a\u0644\u0628\u064a\u0629 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0647\u0645 \u0628\u0634\u0643\u0644 \u0634\u0627\u0645\u0644 \u0648\u0645\u0646\u0638\u0645.<\/span><\/p>\n<\/li>\n<\/ol>\n<h2>\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0627\u0644\u0631\u0648\u0627\u0641\u0639|\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a\u061f<\/h2>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\">\u062a\u062a\u0645\u064a\u0632 \u0627\u0644\u0634\u0631\u0643\u0629 \u0628\u062a\u0642\u062f\u064a\u0645 \u062e\u062f\u0645\u0627\u062a \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u062c\u0648\u062f\u0629\u060c \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u0627\u0644\u0645\u0642\u062f\u0645\u0629 \u0648\u062d\u062a\u0649 \u062e\u062f\u0645\u0627\u062a \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0628\u064a\u0639 \u0648\u0627\u0644\u0635\u064a\u0627\u0646\u0629.<\/span><\/p>\n<ol>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062a\u0646\u0648\u0639 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a<\/strong>: \u062a\u0648\u0641\u0631 \u0627\u0644\u0634\u0631\u0643\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u062a\u064a\u062d \u0644\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0623\u0646\u0633\u0628 \u0644\u0645\u0634\u0627\u0631\u064a\u0639\u0647\u0645 \u0628\u062f\u0642\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0633\u0644\u0627\u0645\u0629 \u0648\u0627\u0644\u062a\u0623\u0645\u064a\u0646<\/strong>: \u062a\u0636\u0645\u0646 \u0627\u0644\u0634\u0631\u0643\u0629 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a \u062a\u0641\u064a \u0628\u0623\u0639\u0644\u0649 \u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u0633\u0644\u0627\u0645\u0629\u060c \u0645\u0645\u0627 \u064a\u0636\u0645\u0646 \u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0648\u0627\u0644\u0645\u0634\u0627\u0631\u064a\u0639.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u062a\u0648\u0627\u0641\u0631\u064a\u0629 \u0648\u0627\u0644\u0645\u0631\u0648\u0646\u0629<\/strong>: \u062a\u0642\u062f\u0645 \u0627\u0644\u0634\u0631\u0643\u0629 \u062e\u062f\u0645\u0627\u062a\u0647\u0627 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0633\u0627\u0639\u0629\u060c \u0645\u0639 \u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u0639\u0642\u0648\u062f \u0648\u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u062e\u0628\u0631\u0629 \u0648\u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629<\/strong>: \u062a\u062a\u0645\u062a\u0639 \u0627\u0644\u0634\u0631\u0643\u0629 \u0628\u062e\u0628\u0631\u0629 \u0639\u0627\u0644\u064a\u0629 \u0641\u064a \u0645\u062c\u0627\u0644 \u062a\u0623\u062c\u064a\u0631 \u0627\u0644\u0631\u0627\u0641\u0639\u0627\u062a\u060c \u0645\u0639 \u0641\u0631\u064a\u0642 \u0645\u062d\u062a\u0631\u0641 \u0645\u062f\u0631\u0628 \u0628\u0634\u0643\u0644 \u062c\u064a\u062f.<\/span><\/li>\n<li style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u062a\u0643\u0644\u0641\u0629 \u0627\u0644\u0641\u0639\u0627\u0644\u0629<\/strong>: \u062a\u0648\u0641\u0631 \u0627\u0644\u0634\u0631\u0643\u0629 \u0623\u0633\u0639\u0627\u0631\u064b\u0627 \u0645\u0646\u0627\u0641\u0633\u0629 \u0648\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062c\u0648\u062f\u0629 \u0627\u0644\u062e\u062f\u0645\u0627\u062a \u0627\u0644\u0645\u0642\u062f\u0645\u0629.<\/span><\/li>\n<li>\n<p style=\"text-align: justify;\"><span style=\"color: #000000;\"><strong>\u062e\u062f\u0645\u0629 \u0639\u0645\u0644\u0627\u0621 \u0645\u0645\u062a\u0627\u0632\u0629<\/strong>: \u064a\u0647\u062a\u0645 \u0641\u0631\u064a\u0642 \u0627\u0644\u0639\u0645\u0644 \u0628\u062a\u0642\u062f\u064a\u0645 \u062e\u062f\u0645\u0629 \u0639\u0645\u0644\u0627\u0621 \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a\u0629\u060c \u064a\u0633\u0639\u0649 \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u0644\u062a\u0644\u0628\u064a\u0629 \u062c\u0645\u064a\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u0627\u0621 \u0628\u0643\u0641\u0627\u0621\u0629 \u0639\u0627\u0644\u064a\u0629.<\/span><\/p>\n<\/li>\n<\/ol>\n<h2>\u062a\u0627\u0628\u0639 \u0623\u064a\u0636\u064b\u0627<\/h2>\n<ul>\n<li><strong><span style=\"color: #000000;\">\u0645\u0648\u0642\u0639\u0646\u0627 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a:<\/span>\u00a0<\/strong><a href=\"https:\/\/lifters-master.com\/blog\/\" target=\"_blank\" rel=\"noopener\">https:\/\/lifters-master.com\/blog<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a8%d9%86%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d8%b3%d8%b9%d9%88%d8%af%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0628\u0646\u0627\u0621 \u0641\u064a \u0627\u0644\u0633\u0639\u0648\u062f\u064a\u0629<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%a3%d9%81%d8%b6%d9%84-%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d8%a7%d8%ad%d8%b3%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\">\u0623\u0641\u0636\u0644 \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0627\u062d\u0633\u0627\u0621<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a8%d8%ad%d9%81%d8%b1-%d8%a7%d9%84%d8%a8%d8%a7%d8%b7%d9%86\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0628\u062d\u0641\u0631 \u0627\u0644\u0628\u0627\u0637\u0646<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d8%ac%d8%a8%d9%8a%d9%84\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u062c\u0628\u064a\u0644<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d9%82%d8%b7%d9%8a%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0642\u0637\u064a\u0641<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d8%ae%d8%a8%d8%b1\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 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href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%b9%d8%af%d8%a7%d8%aa-%d8%a8%d8%a7%d9%84%d9%82%d8%b5%d9%8a%d9%85\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0628\u0627\u0644\u0642\u0635\u064a\u0645<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d8%b1%d8%a7%d9%81%d8%b9%d8%a7%d8%aa-%d8%b4%d9%88%d9%83%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0631\u0627\u0641\u0639\u0627\u062a \u0634\u0648\u0643\u064a\u0629<\/a><\/li>\n<li><a href=\"https:\/\/lifters-master.com\/blog\/%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%85%d8%a7%d9%86-%d9%84%d9%8a%d9%81%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0627\u0646 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\u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0627\u0644\u0633\u064a\u0632\u0631 \u0644\u064a\u0641\u062a: \u062a\u0634\u0643\u064a\u0644\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 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