{"id":3067,"date":"2024-05-30T06:57:35","date_gmt":"2024-05-30T03:57:35","guid":{"rendered":"https:\/\/lifters-master.com\/blog\/?p=3067"},"modified":"2025-10-18T11:37:55","modified_gmt":"2025-10-18T08:37:55","slug":"%d8%b4%d8%b1%d9%83%d8%a9-%d8%aa%d8%a3%d8%ac%d9%8a%d8%b1-%d9%83%d9%85%d8%a8%d8%b1%d9%88%d8%b3%d8%b1-%d9%87%d9%88%d8%a7%d8%a1","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-%d9%83%d9%85%d8%a8%d8%b1%d9%88%d8%b3%d8%b1-%d9%87%d9%88%d8%a7%d8%a1\/","title":{"rendered":"\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621"},"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 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621 \u0628\u0623\u0642\u0644 \u0633\u0639\u0631 \u0648\u0628\u062e\u0635\u0645<strong>\u00a015%<\/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 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621<\/h2>\n<p style=\"text-align: justify;\" data-sourcepos=\"5:1-5:20\"><span style=\"color: #000000;\">\u0646\u062d\u0646 \u0641\u064a \u0634\u0631\u0643\u0629 &#8220;\u0627\u0644\u0631\u0648\u0627\u0641\u0639&#8221; \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621 \u0646\u062f\u0631\u0643 \u062a\u0645\u0627\u0645\u064b\u0627 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0641\u064a \u0645\u062c\u0627\u0644 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0634\u064a\u064a\u062f\u060c \u0648\u0646\u0641\u0647\u0645 \u0623\u0647\u0645\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639\u062f\u0627\u062a \u0630\u0627\u062a \u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629 \u0648\u0643\u0641\u0627\u0621\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u0636\u0645\u0627\u0646 \u0625\u0646\u062c\u0627\u0632 \u0645\u0634\u0627\u0631\u064a\u0639\u0643 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062d\u062f\u062f \u0648\u0628\u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"7:1-7:136\"><span style=\"color: #000000;\">\u0644\u0630\u0644\u0643\u060c \u0646\u0633\u0639\u062f \u0628\u062a\u0642\u062f\u064a\u0645 \u062e\u062f\u0645\u0627\u062a\u0646\u0627 \u0627\u0644\u0645\u062a\u0646\u0648\u0639\u0629 \u0641\u064a \u0645\u062c\u0627\u0644\u0646\u0627 \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621\u00a0\u0628\u0623\u0646\u0648\u0627\u0639\u0647\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0623\u062d\u062c\u0627\u0645\u0647\u0627 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0644\u062a\u0644\u0628\u064a\u0629 \u062c\u0645\u064a\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0648\u0645\u062a\u0637\u0644\u0628\u0627\u062a\u0643.<\/span><\/p>\n<h3 data-sourcepos=\"9:1-9:22\">\u0645\u0627 \u0647\u0648 \u0636\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0645\u0642\u062f\u0645 \u0645\u0646 \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621<\/h3>\n<p style=\"text-align: justify;\" data-sourcepos=\"11:1-11:161\"><span style=\"color: #000000;\"><strong>\u0636\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621<\/strong> \u0647\u0648 \u0622\u0644\u0629 \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0648\u064a\u0644 \u0637\u0627\u0642\u0629 \u0645\u062d\u0631\u0643 \u0643\u0647\u0631\u0628\u0627\u0626\u064a \u0623\u0648 \u0645\u062d\u0631\u0643 \u0627\u062d\u062a\u0631\u0627\u0642 \u062f\u0627\u062e\u0644\u064a \u0625\u0644\u0649 \u0637\u0627\u0642\u0629 \u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u0636\u063a\u0648\u0637\u0629. \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645<a style=\"color: #000000;\" href=\"https:\/\/ar.wikipedia.org\/wiki\/%D8%B6%D8%A7%D8%BA%D8%B7_%D9%87%D9%88%D8%A7%D8%A1\" target=\"_blank\" rel=\"noopener\"> \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621<\/a> \u0641\u064a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/span><\/p>\n<ul data-sourcepos=\"13:1-13:50\">\n<li style=\"text-align: justify;\" data-sourcepos=\"13:1-13:50\"><span style=\"color: #000000;\"><strong>\u0623\u0639\u0645\u0627\u0644 \u0627\u0644\u0628\u0646\u0627\u0621 \u0648\u0627\u0644\u062a\u0634\u064a\u064a\u062f:<\/strong> \u0645\u062b\u0644 \u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062b\u0644 \u0627\u0644\u0645\u062b\u0642\u0627\u0628\u0627\u062a \u0648\u0627\u0644\u0645\u0637\u0627\u0631\u0642\u060c \u0648\u062a\u0646\u0638\u064a\u0641 \u0627\u0644\u0623\u0633\u0637\u062d\u060c \u0648\u0631\u0633\u0645 \u0627\u0644\u062c\u062f\u0631\u0627\u0646.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"14:1-14:77\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0635\u0646\u0627\u0639\u0629:<\/strong> \u0645\u062b\u0644 \u062a\u0634\u063a\u064a\u0644 \u0622\u0644\u0627\u062a \u0627\u0644\u062a\u062c\u0645\u064a\u0639\u060c \u0648\u062a\u0646\u0638\u064a\u0641 \u0627\u0644\u0642\u0637\u0639 \u0627\u0644\u0645\u0639\u062f\u0646\u064a\u0629\u060c \u0648\u0637\u0644\u0627\u0621 \u0627\u0644\u0633\u064a\u0627\u0631\u0627\u062a.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"15:1-15:58\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0632\u0631\u0627\u0639\u0629:<\/strong> \u0645\u062b\u0644 \u0631\u0634 \u0627\u0644\u0645\u0628\u064a\u062f\u0627\u062a \u0627\u0644\u062d\u0634\u0631\u064a\u0629\u060c \u0648\u062a\u0634\u063a\u064a\u0644 \u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u0631\u064a.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"16:1-17:0\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629:<\/strong> \u0645\u062b\u0644 \u062a\u0646\u0638\u064a\u0641 \u0627\u0644\u0633\u064a\u0627\u0631\u0627\u062a\u060c \u0648\u0646\u0641\u062e \u0627\u0644\u0625\u0637\u0627\u0631\u0627\u062a\u060c \u0648\u062a\u0634\u063a\u064a\u0644 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062d\u062f\u0627\u0626\u0642.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: justify;\" data-sourcepos=\"18:1-18:46\">\u0645<span style=\"color: #000000;\">\u0645\u064a\u0632\u0627\u062a \u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621|\u0627\u0644\u0631\u0648\u0627\u0641\u0639<\/span><\/h3>\n<ul data-sourcepos=\"20:1-22:80\">\n<li style=\"text-align: justify;\" data-sourcepos=\"20:1-20:124\"><span style=\"color: #000000;\"><strong>\u062a\u0646\u0648\u0639 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a:<\/strong> \u0646\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0623\u0646\u0648\u0627\u0639\u0647\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0623\u062d\u062c\u0627\u0645\u0647\u0627 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0644\u062a\u0646\u0627\u0633\u0628 \u062c\u0645\u064a\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0648\u0645\u062a\u0637\u0644\u0628\u0627\u062a\u0643.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"21:1-21:101\"><span style=\"color: #000000;\"><strong>\u062c\u0648\u062f\u0629 \u0639\u0627\u0644\u064a\u0629:<\/strong> \u0646\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0642\u062f\u064a\u0645 \u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0627\u0631\u0643\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629\u060c \u0644\u0636\u0645\u0627\u0646 \u0643\u0641\u0627\u0621\u062a\u0647\u0627 \u0648\u0623\u062f\u0627\u0621\u0647\u0627 \u0627\u0644\u0645\u062a\u0645\u064a\u0632.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"22:1-22:80\"><span style=\"color: #000000;\"><strong>\u0623\u0633\u0639\u0627\u0631 \u062a\u0646\u0627\u0641\u0633\u064a\u0629:<\/strong> \u0646\u0642\u062f\u0645 \u0623\u0633\u0639\u0627\u0631\u064b\u0627 \u062a\u0646\u0627\u0641\u0633\u064a\u0629 \u062a\u0646\u0627\u0633\u0628 \u0645\u064a\u0632\u0627\u0646\u064a\u062a\u0643\u060c \u0645\u0639 \u0639\u0631\u0648\u0636 \u0648\u062e\u0635\u0648\u0645\u0627\u062a \u0645\u0645\u064a\u0632\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"23:1-23:154\"><span style=\"color: #000000;\"><strong>\u062e\u062f\u0645\u0629 \u0639\u0645\u0644\u0627\u0621 \u0645\u0645\u062a\u0627\u0632\u0629:<\/strong> \u064a\u0636\u0645 \u0641\u0631\u064a\u0642\u0646\u0627 \u0645\u0646\u062f\u0648\u0628\u064a\u0646 \u0645\u0628\u064a\u0639\u0627\u062a \u0648\u062e\u0628\u0631\u0627\u0621 \u0641\u0646\u064a\u064a\u0646 \u0645\u0624\u0647\u0644\u064a\u0646 \u0644\u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0627\u0633\u062a\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u0641\u0646\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0648\u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u0636\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"24:1-24:76\"><span style=\"color: #000000;\"><strong>\u0633\u0647\u0648\u0644\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645:<\/strong> \u0646\u0642\u062f\u0645 \u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0633\u0647\u0644\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0639 \u0623\u062f\u0644\u0629 \u062a\u0639\u0644\u064a\u0645\u0627\u062a \u0648\u0627\u0636\u062d\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"25:1-26:0\"><span style=\"color: #000000;\"><strong>\u0635\u064a\u0627\u0646\u0629 \u062f\u0648\u0631\u064a\u0629:<\/strong> \u0646\u0642\u062f\u0645 \u062e\u062f\u0645\u0629 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0627\u0644\u062f\u0648\u0631\u064a\u0629 \u0644\u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0644\u0636\u0645\u0627\u0646 \u0639\u0645\u0644\u0647\u0627 \u0628\u0643\u0641\u0627\u0621\u0629 \u0639\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0623\u062c\u064a\u0631.<\/span><\/li>\n<\/ul>\n<h4 data-sourcepos=\"27:1-27:49\">\u0644\u0645\u0627\u0630\u0627 \u062a\u062e\u062a\u0627\u0631 \u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639 \u0643\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0645\u0628\u0631\u0648\u0633\u0631 \u0647\u0648\u0627\u0621<\/h4>\n<ul data-sourcepos=\"29:1-31:14\">\n<li style=\"text-align: justify;\" data-sourcepos=\"29:1-29:129\"><span style=\"color: #000000;\"><strong>\u062e\u0628\u0631\u0629 \u0648\u0627\u0633\u0639\u0629:<\/strong> \u0646\u062a\u0645\u062a\u0639 \u0628\u062e\u0628\u0631\u0629 \u0648\u0627\u0633\u0639\u0629 \u0641\u064a \u0645\u062c\u0627\u0644 \u062a\u0623\u062c\u064a\u0631 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 10 \u0633\u0646\u0648\u0627\u062a\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0646\u0627 \u0627\u0644\u062e\u064a\u0627\u0631 \u0627\u0644\u0623\u0645\u062b\u0644 \u0644\u062a\u0644\u0628\u064a\u0629 \u062c\u0645\u064a\u0639 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"30:1-30:88\"><span style=\"color: #000000;\"><strong>\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0627\u0644\u0645\u0648\u0627\u0639\u064a\u062f:<\/strong> \u0646\u0644\u062a\u0632\u0645 \u0628\u062a\u0633\u0644\u064a\u0645 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0641\u064a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0645\u062d\u062f\u062f \u0644\u0636\u0645\u0627\u0646 \u0633\u064a\u0631 \u0639\u0645\u0644\u0643 \u0628\u0633\u0644\u0627\u0633\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"31:1-31:14\"><span style=\"color: #000000;\"><strong>\u062f\u0639\u0645 \u0641\u0646\u064a:<\/strong> \u0646\u0642\u062f\u0645 \u062e\u062f\u0645\u0629 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0641\u0646\u064a \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 24 \u0633\u0627\u0639\u0629 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c 7 \u0623\u064a\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0644\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u0633\u0626\u0644\u062a\u0643 \u0648\u062d\u0644 \u0623\u064a \u0645\u0634\u0643\u0644\u0627\u062a \u0642\u062f \u062a\u0648\u0627\u062c\u0647\u0643.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"32:1-33:0\"><span style=\"color: #000000;\"><strong>\u0634\u0628\u0643\u0629 \u0648\u0627\u0633\u0639\u0629:<\/strong> \u0646\u0645\u062a\u0644\u0643 \u0634\u0628\u0643\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0631\u0648\u0639 \u0641\u064a \u062c\u0645\u064a\u0639 \u0623\u0646\u062d\u0627\u0621 \u0645\u0635\u0631\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062e\u062f\u0645\u0627\u062a\u0646\u0627 \u0623\u064a\u0646\u0645\u0627 \u0643\u0646\u062a.<\/span><\/li>\n<\/ul>\n<h4 data-sourcepos=\"34:1-34:37\">\u0623\u0646\u0648\u0627\u0639 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0645\u062a\u0627\u062d\u0629 \u0644\u062f\u064a\u0646\u0627<\/h4>\n<ul data-sourcepos=\"36:1-40:0\">\n<li style=\"text-align: justify;\" data-sourcepos=\"36:1-36:119\"><span style=\"color: #000000;\"><strong>\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629:<\/strong> \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0636\u0648\u0627\u063a\u0637 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062d\u0631\u0643 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u060c \u0648\u0647\u064a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u063a\u0644\u0642\u0629 \u0623\u0648 \u0627\u0644\u0645\u0641\u062a\u0648\u062d\u0629.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"37:1-37:127\"><span style=\"color: #000000;\"><strong>\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u062f\u064a\u0632\u0644:<\/strong> \u062a\u0639\u0645\u0644 \u0647\u0630\u0647 \u0627\u0644\u0636\u0648\u0627\u063a\u0637 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062d\u0631\u0643 \u062f\u064a\u0632\u0644\u060c \u0648\u0647\u064a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0645\u0641\u062a\u0648\u062d\u0629 \u062d\u064a\u062b \u0644\u0627 \u064a\u062a\u0648\u0641\u0631 \u0645\u0635\u062f\u0631 \u0643\u0647\u0631\u0628\u0627\u0626\u064a.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"38:1-38:101\"><span style=\"color: #000000;\"><strong>\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0645\u062d\u0645\u0648\u0644\u0629:<\/strong> \u062a\u062a\u0645\u064a\u0632 \u0647\u0630\u0647 \u0627\u0644\u0636\u0648\u0627\u063a\u0637 \u0628\u062d\u062c\u0645\u0647\u0627 \u0627\u0644\u0635\u063a\u064a\u0631 \u0648\u0648\u0632\u0646\u0647\u0627 \u0627\u0644\u062e\u0641\u064a\u0641\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647\u0627 \u0633\u0647\u0644\u0629 \u0627\u0644\u0646\u0642\u0644 \u0648\u0627\u0644\u062d\u0645\u0644.<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"39:1-40:0\"><span style=\"color: #000000;\"><strong>\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u062b\u0627\u0628\u062a\u0629:<\/strong> \u062a\u062a\u0645\u064a\u0632 \u0647\u0630\u0647 \u0627\u0644\u0636\u0648\u0627\u063a\u0637 \u0628\u0633\u0639\u062a\u0647\u0627 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0648\u0642\u062f\u0631\u062a\u0647\u0627 \u0627\u0644\u0639\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644\u060c \u0648\u0647\u064a \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0641\u064a \u0627\u0644\u0645\u0634\u0627\u0631\u064a\u0639 \u0627\u0644\u0643\u0628\u064a\u0631\u0629.<\/span><\/li>\n<\/ul>\n<h4>\u0623\u0633\u0626\u0644\u0629 \u0634\u0627\u0626\u0639\u0629<\/h4>\n<p style=\"text-align: justify;\" data-sourcepos=\"3:1-3:20\"><span style=\"color: #000000;\"><strong>\u0645\u0627 \u0647\u064a \u0623\u0646\u0648\u0627\u0639 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645\u0647\u0627 \u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639\u061f<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"5:1-5:72\"><span style=\"color: #000000;\">\u0646\u0642\u062f\u0645 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0623\u0646\u0648\u0627\u0639\u0647\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0648\u0623\u062d\u062c\u0627\u0645\u0647\u0627 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643:<\/span><\/p>\n<ul style=\"text-align: justify;\" data-sourcepos=\"7:1-9:9\">\n<li data-sourcepos=\"7:1-7:21\"><span style=\"color: #000000;\">\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0643\u0647\u0631\u0628\u0627\u0626\u064a\u0629<\/span><\/li>\n<li data-sourcepos=\"8:1-8:17\"><span style=\"color: #000000;\">\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u062f\u064a\u0632\u0644<\/span><\/li>\n<li data-sourcepos=\"9:1-9:9\"><span style=\"color: #000000;\">\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0645\u062d\u0645\u0648\u0644\u0629<\/span><\/li>\n<li data-sourcepos=\"10:1-11:0\"><span style=\"color: #000000;\">\u0636\u0648\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u062b\u0627\u0628\u062a\u0629<\/span><\/li>\n<\/ul>\n<p style=\"text-align: justify;\" data-sourcepos=\"12:1-12:51\"><span style=\"color: #000000;\"><strong>2. \u0645\u0627 \u0647\u064a \u0623\u0633\u0639\u0627\u0631 \u062a\u0623\u062c\u064a\u0631 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0641\u064a \u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639\u061f<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"14:1-14:130\"><span style=\"color: #000000;\">\u00a0\u0646\u0642\u062f\u0645 \u0623\u0633\u0639\u0627\u0631\u064b\u0627 \u062a\u0646\u0627\u0641\u0633\u064a\u0629 \u062a\u0646\u0627\u0633\u0628 \u0645\u064a\u0632\u0627\u0646\u064a\u062a\u0643\u060c \u0645\u0639 \u0639\u0631\u0648\u0636 \u0648\u062e\u0635\u0648\u0645\u0627\u062a \u0645\u0645\u064a\u0632\u0629. \u064a\u0639\u062a\u0645\u062f \u0633\u0639\u0631 \u0627\u0644\u062a\u0623\u062c\u064a\u0631 \u0639\u0644\u0649 \u0646\u0648\u0639 \u0636\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0648\u062d\u062c\u0645\u0647 \u0648\u0645\u062f\u0629 \u0627\u0644\u062a\u0623\u062c\u064a\u0631.<\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"16:1-16:36\"><span style=\"color: #000000;\"><strong>3. \u0645\u0627 \u0647\u064a \u0645\u062f\u0629 \u062a\u0623\u062c\u064a\u0631 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621\u061f<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"18:1-18:76\"><span style=\"color: #000000;\">\u0646\u0642\u062f\u0645 \u0645\u062f\u062f \u062a\u0623\u062c\u064a\u0631 \u0645\u062e\u062a\u0644\u0641\u0629 \u062a\u0646\u0627\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643\u060c \u062a\u0628\u062f\u0623 \u0645\u0646 \u064a\u0648\u0645 \u0648\u0627\u062d\u062f \u0648\u062a\u0635\u0644 \u0625\u0644\u0649 \u0623\u0639\u0648\u0627\u0645.<\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"20:1-20:52\"><span style=\"color: #000000;\"><strong>4. \u0647\u0644 \u062a\u0642\u062f\u0645\u0648\u0646 \u062e\u062f\u0645\u0629 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0627\u0644\u062f\u0648\u0631\u064a\u0629 \u0644\u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621\u061f<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"22:1-22:104\"><span style=\"color: #000000;\">\u0646\u0639\u0645\u060c \u0646\u0642\u062f\u0645 \u062e\u062f\u0645\u0629 \u0627\u0644\u0635\u064a\u0627\u0646\u0629 \u0627\u0644\u062f\u0648\u0631\u064a\u0629 \u0644\u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0644\u0636\u0645\u0627\u0646 \u0639\u0645\u0644\u0647\u0627 \u0628\u0643\u0641\u0627\u0621\u0629 \u0639\u0627\u0644\u064a\u0629 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0641\u062a\u0631\u0629 \u0627\u0644\u062a\u0623\u062c\u064a\u0631.<\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"24:1-24:56\"><span style=\"color: #000000;\"><strong>5. \u0645\u0627 \u0647\u064a \u0645\u062a\u0637\u0644\u0628\u0627\u062a \u062a\u0623\u062c\u064a\u0631 \u0636\u0648\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0646 \u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639\u061f<\/strong><\/span><\/p>\n<p style=\"text-align: justify;\" data-sourcepos=\"26:1-26:57\"><span style=\"color: #000000;\">\u0644\u062a\u0623\u062c\u064a\u0631 \u0636\u0627\u063a\u0637 \u0647\u0648\u0627\u0621 \u0645\u0646 \u0634\u0631\u0643\u0629 \u0627\u0644\u0631\u0648\u0627\u0641\u0639\u060c \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649:<\/span><\/p>\n<ul data-sourcepos=\"28:1-31:0\">\n<li style=\"text-align: justify;\" data-sourcepos=\"28:1-28:32\"><span style=\"color: #000000;\">\u062a\u0642\u062f\u064a\u0645 \u0628\u0637\u0627\u0642\u0629 \u0647\u0648\u064a\u0629 \u0633\u0627\u0631\u064a\u0629 \u0627\u0644\u0645\u0641\u0639\u0648\u0644<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"29:1-29:19\"><span style=\"color: #000000;\">\u062a\u0642\u062f\u064a\u0645 \u0648\u062f\u064a\u0639\u0629 \u062a\u0623\u0645\u064a\u0646<\/span><\/li>\n<li style=\"text-align: justify;\" data-sourcepos=\"30:1-31:0\"><span style=\"color: #000000;\">\u062f\u0641\u0639 \u0625\u064a\u062c\u0627\u0631 \u0636\u0627\u063a\u0637 \u0627\u0644\u0647\u0648\u0627\u0621 \u0645\u0642\u062f\u0645\u0627\u064b<\/span><\/li>\n<\/ul>\n<h2>\u062a\u0627\u0628\u0639 \u0623\u064a\u0636\u064b\u0627<\/h2>\n<ul>\n<li><span style=\"color: #000000;\"><strong>\u0645\u0648\u0642\u0639\u0646\u0627 \u0627\u0644\u0625\u0644\u0643\u062a\u0631\u0648\u0646\u064a:\u00a0<\/strong><\/span><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-%d9%81%d9%8a-%d8%a7%d8%a8%d9%82%d9%8a%d9%82\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0628\u0642\u064a\u0642<\/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%a8%d9%8a%d8%b6%d8%a7%d8%a1\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u064a\u0636\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-%d9%81%d9%8a-%d9%82%d8%b1%d9%8a%d8%a9-%d8%a7%d9%84%d8%b9%d9%84%d9%8a%d8%a7\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0642\u0631\u064a\u0629 \u0627\u0644\u0639\u0644\u064a\u0627<\/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%ac%d8%af%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u062c\u062f\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%b9%d8%af%d8%a7%d8%aa-%d9%81%d9%8a-%d8%a7%d9%84%d8%b1%d9%8a%d8%a7%d8%b6\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0645\u0639\u062f\u0627\u062a \u0641\u064a \u0627\u0644\u0631\u064a\u0627\u0636<\/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%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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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%aa%d9%84%d8%b3%d9%83%d9%88%d8%a8%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0631\u0627\u0641\u0639\u0627\u062a \u062a\u0644\u0633\u0643\u0648\u0628\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%83%d8%b1%d9%8a%d9%86%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0643\u0631\u064a\u0646\u0627\u062a<\/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%a8%d9%84%d8%af%d9%88%d8%b2%d8%b1%d8%a7%d8%aa\/\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0628\u0644\u062f\u0648\u0632\u0631\u0627\u062a<\/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%a8%d9%88%d9%83%d9%84%d9%8a%d9%86%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u0628\u0648\u0643\u0644\u064a\u0646\u0627\u062a<\/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%ac%d8%b1%d8%a7%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u062c\u0631\u0627\u0631\u0627\u062a<\/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%ad%d9%81%d8%a7%d8%b1%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noopener\">\u0634\u0631\u0643\u0629 \u062a\u0623\u062c\u064a\u0631 \u062d\u0641\u0627\u0631\u0627\u062a<\/a><\/li>\n<li><a 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