{"id":268552,"date":"2011-05-05T17:41:30","date_gmt":"2011-05-05T14:41:30","guid":{"rendered":"http:\/\/localhost\/wordpress\/?p=268552"},"modified":"2011-05-05T17:41:30","modified_gmt":"2011-05-05T14:41:30","slug":"%d8%ad%d9%8e%d9%90%d9%88%d8%a2%d9%85%d9%84%d9%8e%d9%90-%d8%a7%d9%8b%d9%8d%d9%84%d8%b4%d8%b4%d8%b4%d9%87%d9%8e%d8%b1-%d8%a2%d9%84%d8%aa%d8%a2%d8%b3%d8%b9-%d8%a2%d8%af%d9%8e%d8%ae%d9%8e%d9%84%d9%88","status":"publish","type":"post","link":"https:\/\/www.satfrequencies.com\/girls\/%d8%ad%d9%8e%d9%90%d9%88%d8%a2%d9%85%d9%84%d9%8e%d9%90-%d8%a7%d9%8b%d9%8d%d9%84%d8%b4%d8%b4%d8%b4%d9%87%d9%8e%d8%b1-%d8%a2%d9%84%d8%aa%d8%a2%d8%b3%d8%b9-%d8%a2%d8%af%d9%8e%d8%ae%d9%8e%d9%84%d9%88\/","title":{"rendered":"\u062d\u064e\u0650\u0648\u0622\u0645\u0644\u064e\u0650 \u0627\u064b\u064d\u0644\u0634\u0634\u0634\u0647\u064e\u0631 \u0622\u0644\u062a\u0622\u0633\u0639 \u0622\u062f\u064e\u062e\u064e\u0644\u0648\u064e \u0648\u064e \u0627\u064e\u0633\u064b\u062a\u064b\u0641\u064e\u064a\u062f\u0648\u0622 .. \u0643\u064e\u064b\u0644\u064e \u0645\u064e\u0627 \u064a\u064e\u062a\u0639\u0644\u064e\u0642 \u0628\u064e\u0627\u0644\u0645\u064e\u062e\u0622\u0636.."},"content":{"rendered":"
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\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0627\u0644\u0631\u062d\u0645.<\/font><\/font><\/font><\/p>\n

\u0648\u0623\u0639\u0631\u0627\u0636 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0645\u062e\u0627\u0636\u060c \u0648\u0645\u0646\u0647\u0627 \u0643\u0645\u0627 \u0623\u0633\u0644\u0641\u062a: \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u062c\u0646\u064a\u0646 \u0623\u0648 \u0646\u0632\u0648\u0644 \u0627\u0644\u0631\u0623\u0633\u060c <\/font><\/font><\/font>
\u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0636\u063a\u0637 \u0645\u062a\u0632\u0627\u064a\u062f \u0641\u064a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u062a\u0648\u0642\u0641\u0647 \u0639\u0646 <\/font><\/font><\/font>
\u0627\u0644\u0632\u064a\u0627\u062f\u0629\u060c \u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0625\u0641\u0631\u0627\u0632\u0627\u062a \u0627\u0644\u0645\u0647\u0628\u0644\u064a\u0629\u060c \u0634\u062f\u0629 \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0628\u0631\u0627\u0643\u0633\u062a\u0648\u0646 \u0647\u064a\u0633\u060c <\/font><\/font><\/font>
\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0648\u0627\u0644\u062a\u0639\u0628 \u0627\u0644\u0645\u062a\u0632\u0627\u064a\u062f \u0639\u0646\u062f \u0628\u0630\u0644 \u0623\u064a \u0645\u062c\u0647\u0648\u062f \u062d\u062a\u0649 \u0648\u0644\u0648 \u0643\u0627\u0646 \u0637\u0641\u064a\u0641\u0627\u060c <\/font><\/font><\/font>
\u0641\u0642\u062f\u0627\u0646 \u0633\u062f\u0627\u062f\u0629 \u0627\u0644\u0645\u062e\u0627\u0637\u060c \u0641\u0639\u0646\u062f\u0645\u0627 \u064a\u0628\u062f\u0623 \u0639\u0646\u0642 \u0627\u0644\u0631\u062d\u0645 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f \u0648\u0627\u0644\u0627\u0646\u0628\u0633\u0627\u0637 \u064a\u062a\u0645 \u0637\u0631\u062f <\/font><\/font><\/font>
\u0627\u0644\u0645\u062e\u0627\u0637 \u0627\u0644\u0630\u064a \u064a\u0633\u062f \u0641\u062a\u062d\u0629 \u0627\u0644\u0631\u062d\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0647\u0628\u0644 \u0642\u0628\u0644 \u062d\u062f\u0648\u062b \u0623\u064a \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u062d\u0642\u064a\u0642\u064a\u0629 <\/font><\/font><\/font>
\u0628\u0623\u0633\u0628\u0648\u0639 \u0623\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u0646\u060c \u0648\u0642\u062f \u062a\u0635\u0627\u0628 \u0628\u0639\u0636 \u0627\u0644\u0646\u0633\u0627\u0621 \u0628\u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u0642\u0628\u0644 \u0645\u0648\u0639\u062f \u0627\u0644\u0645\u062e\u0627\u0636 \u0623\u064a\u0636\u0627.<\/font><\/font><\/font><\/p>\n

\u0623\u0645\u0627 \u0627\u0644\u0645\u062e\u0627\u0636 \u0627\u0644\u0643\u0627\u0630\u0628 \u0641\u064a\u0638\u0647\u0631 \u0639\u0644\u0649 \u0634\u0643\u0644:<\/font><\/font><\/font><\/p>\n

\u062d\u062f\u0648\u062b \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u063a\u064a\u0631 \u0645\u062a\u0643\u0631\u0631\u0629 \u0648\u063a\u064a\u0631 \u0645\u062a\u0632\u0627\u064a\u062f\u0629 \u0641\u064a \u0627\u0644\u0639\u062f\u062f.<\/font><\/font><\/font>
\u0640 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631.<\/font><\/font><\/font>
\u0640 \u062a\u0647\u062f\u0623 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0639\u0646\u062f \u0627\u0644\u0633\u064a\u0631 \u0623\u0648 \u062a\u063a\u064a\u064a\u0631 \u0648\u0636\u0639 \u0627\u0644\u062c\u0633\u0645.<\/font><\/font><\/font>
\u0640 \u0638\u0647\u0648\u0631 \u0627\u0644\u0625\u0641\u0631\u0627\u0632\u0627\u062a \u0627\u0644\u0628\u0646\u064a\u0629 \u0627\u0644\u0644\u0648\u0646.<\/font><\/font><\/font>
\u0640 \u0634\u062f\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0646\u064a\u0646 \u0645\u0635\u0627\u062d\u0628\u0629 \u0628\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a.<\/font><\/font><\/font>
.<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0645\u062e\u0627\u0636 \u0627\u0644\u062d\u0642\u064a\u0642\u064a <\/font><\/font><\/font><\/p>\n

* \u0640 \u062d\u062f\u0648\u062b \u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0642\u0648\u064a\u0629 \u0648\u0634\u062f\u064a\u062f\u0629 \u0648\u0646\u0634\u064a\u0637\u0629 \u0648\u0644\u064a\u0633\u062a \u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u062d\u0631\u0643\u0629 \u0627\u0644\u062c\u0646\u064a\u0646 \u0641\u064a <\/font><\/font><\/font>
\u0627\u0644\u0631\u062d\u0645.<\/font><\/font><\/font><\/p>\n

\u0640 \u0628\u062f\u0621 \u0627\u0644\u0623\u0644\u0645 \u0641\u064a \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u062b\u0645 \u0627\u0646\u062a\u0634\u0627\u0631\u0647 \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0628\u0637\u0646 \u0648\u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0627\u0645\u062a\u062f\u0627\u062f\u0647 \u0625\u0644\u0649 <\/font><\/font><\/font>
\u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0645\u063a\u0635 \u0634\u062f\u064a\u062f \u0648\u0642\u062f \u064a\u0635\u0627\u062d\u0628\u0647 \u0625\u0633\u0647\u0627\u0644.<\/font><\/font><\/font><\/p>\n

\u0640 \u062a\u0635\u0628\u062d \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0623\u0643\u062b\u0631 \u0639\u062f\u062f\u0627 \u0648\u0623\u0643\u062b\u0631 \u0625\u064a\u0644\u0627\u0645\u0627 \u0648\u062a\u062a\u0648\u0642\u0641 \u0634\u062f\u0629 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0648\u0622\u0644\u0627\u0645\u0647\u0627 \u0639\u0644\u0649 <\/font><\/font><\/font>
\u0645\u062f\u0649 \u0627\u0642\u062a\u0631\u0627\u0628 \u0645\u0648\u0639\u062f \u0627\u0644\u0645\u062e\u0627\u0636\u060c \u0648\u0644\u0627 \u062a\u0632\u062f\u0627\u062f \u0647\u0630\u0647 \u0627\u0644\u0627\u0646\u0642\u0628\u0627\u0636\u0627\u062a \u0628\u0634\u0643\u0644 \u062b\u0627\u0628\u062a\u060c \u0644\u0643\u0646\u0647\u0627 \u0639\u0644\u0649 <\/font><\/font><\/font>
\u0623\u064a\u0629 \u062d\u0627\u0644 \u062a\u0632\u062f\u0627\u062f \u0628\u0642\u0631\u0628 \u0627\u0644\u0648\u0644\u0627\u062f\u0629.<\/font><\/font><\/font><\/p>\n

\u0640 \u062a\u0645\u0632\u0642 \u0627\u0644\u0623\u063a\u0634\u064a\u0629 \u0627\u0644\u0631\u062d\u0645\u064a\u0629 \u0648\u0639\u0646\u062f %15 \u0645\u0646 \u0627\u0644\u0646\u0633\u0627\u0621 \u064a\u062e\u0631\u062c \u0627\u0644\u0633\u0627\u0626\u0644 \u0627\u0644\u0631\u062d\u0645\u064a \u0642\u0628\u0644 \u0627\u0644\u0645\u062e\u0627\u0636 <\/font><\/font><\/font>
\u0625\u0645\u0627 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0642\u0637\u0631\u0627\u062a \u0623\u0648 \u0628\u0634\u0643\u0644 \u0645\u062a\u062f\u0641\u0642.<\/font><\/font><\/font><\/p>\n

\u0640 \u0638\u0647\u0648\u0631 \u0625\u0641\u0631\u0627\u0632\u0627\u062a \u0628\u0646\u064a\u0629 \u0627\u0644\u0644\u0648\u0646 \u0623\u0648 \u0645\u062e\u062a\u0644\u0637\u0629 \u0628\u0627\u0644\u062f\u0645.<\/font><\/font><\/font><\/p>\n

\u0639\u0646\u062f \u0627\u0644\u0634\u0643 \u0641\u064a \u062d\u062f\u0648\u062b \u0627\u0644\u0645\u062e\u0627\u0636 \u064a\u062c\u0628 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0628\u0627\u0644\u0637\u0628\u064a\u0628 \u0641\u064a \u0627\u0644\u062d\u0627\u0644 \u0645\u0646 \u062f\u0648\u0646 \u062a\u0631\u062f\u062f\u060c<\/font><\/font><\/font>
\u0641\u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u0627\u0646\u0647 \u0642\u062f \u0622\u0646 \u0627\u0644\u0623\u0648\u0627\u0646 \u0644\u062e\u0631\u0648\u062c \u0627\u0644\u0637\u0641\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629.<\/font><\/font><\/font><\/p>\n

\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0634\u0647\u0631 \u0627\u0644\u062a\u0627\u0633\u0639 \u0644\u0648\u0644\u0627\u062f\u0629 \u0633\u0647\u0644\u0629<\/font><\/font><\/font><\/p>\n

1. \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062d\u0648\u0636 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0627\u0633\u062a\u0644\u0642\u0627\u0621<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0623\u0647\u062f\u0627\u0641:<\/font><\/font><\/font>
1 – \u0644\u062d\u0641\u0638 \u0627\u0644\u0642\u0648\u0627\u0645 \u0627\u0644\u062c\u064a\u062f.<\/font><\/font><\/font>
2 – \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/font><\/font><\/font>
3 – \u0644\u062a\u062c\u0646\u0628 \u0645\u0639\u0627\u0644\u062c\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0636\u0639\u0641 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0623\u0648\u062a\u0627\u0631\u0647\u0627.<\/font><\/font><\/font>
\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/font><\/font><\/font>
1 – \u062a\u0645\u062f\u062f\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/font><\/font><\/font>
2 – \u0627\u0633\u062a\u0646\u0634\u0642\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0628\u0628\u0637\u0621 \u0628\u064a\u0646\u0645\u0627 \u062a\u062b\u0646\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0648\u0631\u0643\u0643 \u0645\u0639 <\/font><\/font><\/font>
\u0625\u0628\u0642\u0627\u0621 \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/font><\/font><\/font>
3 – \u0623\u062e\u0631\u062c\u064a \u0627\u0644\u0647\u0648\u0627\u0621 (\u0632\u0641\u064a\u0631) \u0628\u0628\u0637\u0621 \u0648\u0623\u0631\u062e\u064a \u0639\u0636\u0644\u0627\u062a\u0643.<\/font><\/font><\/font>
4 – \u0643\u0631\u0631\u064a \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/font><\/font><\/font><\/p>\n

2. \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u062d\u0648\u0636 \u0639\u0644\u0649 \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u064a\u062f\u064a\u0643<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0647\u062f\u0641: \u0643\u0627\u0644\u0633\u0627\u0628\u0642.<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/font><\/font><\/font>
1 – \u0627\u062f\u0639\u0645\u064a \u062c\u0633\u0645\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0648\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/font><\/font><\/font>
\u0627\u062c\u0639\u0644\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0639\u0627\u0645\u0648\u062f\u064a\u062a\u064a\u0646 \u0645\u0639 \u0627\u0644\u0623\u0643\u062a\u0627\u0641 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643. \u0644\u0627 \u062a\u0631\u062e\u064a \u0638\u0647\u0631\u0643.<\/font><\/font><\/font>
2. \u062b\u0628\u062a\u064a \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0648\u0627\u0631\u0641\u0639\u064a \u0638\u0647\u0631\u0643 \u0644\u0644\u0623\u0639\u0644\u0649.<\/font><\/font><\/font><\/p>\n

3<\/font>. \u0631\u0641\u0639 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629:<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0623\u0647\u062f\u0627\u0641:<\/font><\/font><\/font><\/p>\n

1 – \u0644\u062a\u0642\u0648\u064a\u0629 \u062c\u062f\u0627\u0631 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0631\u062c\u0644\u064a\u0646.<\/font><\/font><\/font>
2 – \u0644\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0633\u0641\u0644\u0649.<\/font><\/font><\/font>
3 – \u0644\u062a\u0633\u0647\u064a\u0644 \u062a\u0632\u0648\u064a\u062f \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0628\u0627\u0644\u062f\u0645.<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/font><\/font><\/font>
1 – \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/font><\/font><\/font>
2 – \u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0648\u0645\u062f\u062f\u064a \u0627\u0644\u0623\u062e\u0631\u0649 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629.<\/font><\/font><\/font>
3 – \u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0631\u062c\u0644 \u0627\u0644\u0645\u0645\u062f\u0648\u062f\u0629 \u0628\u0628\u0637\u0621 \u062d\u0648\u0627\u0644\u064a 30 \u0652 \u0625\u0644\u0649 45 \u0652 \u062f\u0631\u062c\u0629.<\/font><\/font><\/font>
4 – \u0623\u0639\u064a\u062f\u064a\u0647\u0627 \u0644\u0644\u0623\u0631\u0636 \u0628\u0628\u0637\u0621.<\/font><\/font><\/font>
5 – \u063a\u064a\u0651\u0631\u064a \u0625\u0644\u0649 \u0627\u0644\u0631\u0650\u062c\u0644 \u0627\u0644\u0623\u062e\u0631\u0649 \u0648\u0643\u0631\u0631\u064a.<\/font><\/font><\/font><\/p>\n

4. \u0627\u0644\u062a\u062c\u0633\u064a\u0631:<\/font><\/font><\/font>
\u0627\u0644\u0647\u062f\u0641: \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631 \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/font><\/font><\/font>
\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/font><\/font><\/font>
1 – \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u062b\u0646\u064a\u0629.<\/font><\/font><\/font>
2 – \u0627\u0631\u0641\u0639\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0645\u0642\u0639\u062f\u0629 \u0645\u0639 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u064a\u062f\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636<\/font><\/font><\/font>
3 \u2013 \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u064a \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644 \u0648 \u0643\u0631\u0631\u064a \u0627\u0644\u0639\u0645\u0644\u064a\u0629.<\/font><\/font><\/font><\/p>\n

5. \u0627\u0644\u062c\u0644\u0648\u0633 \u062c\u0632\u0626\u064a\u0651\u064b\u0627:<\/font><\/font><\/font>
\u0627\u0644\u0647\u062f\u0641: \u0644\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/font><\/font><\/font><\/p>\n

1 – \u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646.<\/font><\/font><\/font>
2 – \u0627\u0631\u0641\u0639\u064a \u0630\u0631\u0627\u0639\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u0633\u062a\u0642\u0627\u0645\u0629.<\/font><\/font><\/font>
3 – \u0627\u062f\u0641\u0639\u064a \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0628\u0628\u0637\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 <\/font><\/font><\/font>
4 – \u0627\u062e\u0641\u0636\u064a \u0631\u0623\u0633\u0643 \u0648\u0643\u062a\u0641\u064a\u0643 \u0628\u0628\u0637\u0621 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/font><\/font><\/font><\/p>\n

\u0645\u0639 \u0645\u0644\u0627\u062d\u0638\u0629 \u0623\u0646\u0647 -\u0646\u0627\u062f\u0631\u064b\u0627- \u064a\u062d\u062f\u062b \u062a\u0645\u0632\u0642 \u0644\u062c\u0632\u0621 \u0645\u0646 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0645\u062a\u062f\u0629 \u0648\u062a\u0646\u0641\u0635\u0644 \u0641\u064a<\/font><\/font><\/font>
\u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0644\u0627\u062d\u0642\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u0644\u062a\u062c\u0646\u0628 \u0647\u0630\u0647 \u0627\u0644\u062a\u0639\u0642\u064a\u062f\u0627\u062a \u064a\u062c\u0628 \u062a\u0646\u0641\u064a\u0630 \u062a\u0645\u0631\u064a\u0646 \u062a\u0642\u0648\u064a\u0629<\/font><\/font><\/font>
\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0645\u0628\u0643\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u0645\u0644\u060c \u0648\u062d\u062a\u0649 \u0644\u0648 \u0648\u062c\u062f\u062a \u0628\u0623\u0646 \u0628\u0639\u0636 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/font><\/font><\/font>
\u062a\u0628\u062f\u0648 \u0645\u062a\u0628\u0627\u0639\u062f\u0629 \u0641\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0646\u0641\u0635\u0627\u0644 \u0648\u0627\u0644\u062a\u0628\u0627\u0639\u062f \u0627\u0644\u0623\u0643\u062b\u0631 \u0628\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/font><\/font><\/font>
\u0645\u0639 \u062d\u0645\u0644 \u0628\u0637\u0646\u0643 \u0628\u064a\u062f\u064a\u0643 \u0648\u0630\u0631\u0627\u0639\u064a\u0643.<\/font><\/font><\/font><\/p>\n

((( \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0634\u0631\u062c\u064a\u0629))<\/font>\u062a\u0645\u0627\u0631\u064a\u0640\u0640\u0640\u0646 \u0643\u064a\u0640\u0640\u0640\u062c\u0644 <\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0647\u062f\u0641:<\/font><\/font><\/font><\/p>\n

\u0625\u0646 \u0645\u0646\u0637\u0642\u0629 \u0645\u0627 \u0628\u064a\u0646 \u0641\u062a\u062d\u062a\u064a \u0627\u0644\u062a\u0646\u0627\u0633\u0644 \u0648\u0627\u0644\u0634\u0631\u062c \u0645\u0643\u0648\u0646\u0629 \u0645\u0646 \u0639\u062f\u0629 \u0637\u0628\u0642\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a<\/font><\/font><\/font>
\u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062d\u0648\u0636. \u0641\u0637\u0628\u0642\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u062a\u062f\u0639\u0645 \u0627\u0644\u0645\u062b\u0627\u0646\u0629 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 <\/font><\/font><\/font>
\u0648\u0627\u0644\u0631\u062d\u0645 \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u060c \u0623\u0645\u0627 \u0627\u0644\u0637\u0628\u0642\u0629 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629 \u0641\u062a\u062f\u0639\u0645 \u0627\u0644\u0642\u0646\u0627\u0629 \u0627\u0644\u0628\u0648\u0644\u064a\u0629 \u0648\u0627\u0644\u062c\u0632\u0621 <\/font><\/font><\/font>
\u0627\u0644\u062e\u0627\u0631\u062c\u064a \u0645\u0646 \u0639\u0646\u0642 \u0627\u0644\u0631\u062d\u0645\u060c \u0648\u0641\u064a \u063a\u0636\u0648\u0646 \u0630\u0644\u0643 \u062a\u0639\u0645\u0644 \u0643\u0639\u0636\u0644\u0629 \u0634\u0631\u062c\u064a\u0629 \u0639\u0627\u0635\u0631\u0629.<\/font><\/font><\/font><\/p>\n

\u0648\u0628\u0645\u0627 \u0623\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0627 \u062d\u0648\u0644 \u0627\u0644\u0634\u0631\u062c \u0648\u0627\u0644\u0641\u062a\u062d\u0629 \u0627\u0644\u062a\u0646\u0627\u0633\u0644\u064a\u0629 \u062a\u0642\u0648\u064a \u062a\u0644\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c <\/font><\/font><\/font>
\u064a\u0643\u0648\u0646 \u0645\u0646 \u0627\u0644\u0645\u0645\u0643\u0646 \u062f\u0639\u0645 \u0627\u0644\u0631\u062d\u0645 \u0627\u0644\u0645\u062a\u0636\u062e\u0645 \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0623\u0643\u062b\u0631 \u0644\u0644\u062d\u062f \u0645\u0646 \u062a\u0645\u0632\u0642 \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0627\u062a <\/font><\/font><\/font>
\u062e\u0644\u0627\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0648\u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0627\u0633\u062a\u0633\u0642\u0627\u0621 \u0623\u0648 \u0627\u0644\u0628\u0648\u0627\u0633\u064a\u0631 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0633\u0648\u0623 \u062e\u0644\u0627\u0644 <\/font><\/font><\/font>
\u0627\u0644\u062d\u0645\u0644\u061b \u062d\u064a\u062b \u0625\u0646\u0647 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u062a\u062a\u0630\u0645\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0645\u0647\u0627\u062a \u0645\u0646 \u0627\u0646\u0641\u0644\u0627\u062a \u0627\u0644\u0628\u0648\u0644 \u0639\u0646\u062f\u0645\u0627 \u064a\u0636\u062d\u0643\u0646 <\/font><\/font><\/font>
\u0623\u0648 \u064a\u0633\u0639\u0644\u0646\u060c \u0648\u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0630\u0644\u0643 \u0647\u0648 \u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0634\u0631\u062c\u064a\u0629.<\/font><\/font><\/font><\/p>\n

\u0648\u0647\u064a \u062a\u0645\u0646\u062d \u0641\u0627\u0626\u062f\u0629 \u0623\u062e\u0631\u0649 \u0648\u0630\u0644\u0643 \u0628\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u062c\u0646\u0633\u064a\u060c \u0647\u0630\u0627 <\/font><\/font><\/font>
\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0643\u0630\u0644\u0643 \u064a\u0633\u0631\u0651\u0639 \u0641\u064a \u0634\u0641\u0627\u0621 \u062c\u0631\u0627\u062d \u0623\u062d\u062f \u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0639\u0636\u0644\u0629 \u062d\u0648\u0644 \u0641\u062a\u062d\u0629 \u0627\u0644\u062a\u0646\u0627\u0633\u0644 <\/font><\/font><\/font>
\u0644\u062a\u0633\u0647\u064a\u0644 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u0648\u064a\u0645\u0646\u0639 \u0647\u0628\u0648\u0637 \u0627\u0644\u0631\u062d\u0645 \u0648\u0627\u0644\u0634\u0631\u062c \u0648\u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645.<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0637\u0631\u064a\u0642\u0629:<\/font><\/font><\/font><\/p>\n

\u0648\u062a\u0633\u0645\u0649 \u0625\u0645\u0627 \u062a\u0645\u0631\u064a\u0646 \u0643\u064a\u062c\u0644 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0635\u0639\u062f.<\/font><\/font><\/font>
1. \u062a\u062e\u064a\u0644\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0630\u064a \u062a\u0634\u0639\u0631\u064a\u0646 \u0628\u0647 \u0639\u0646\u062f\u0645\u0627 \u062a\u0648\u0642\u0641\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u0628\u0648\u0644.<\/font><\/font><\/font>
2 – \u0644\u0642\u0628\u0636 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0634\u0631\u062c\u064a\u0629\u060c \u062a\u0638\u0627\u0647\u0631\u064a \u0628\u0623\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0645\u0648\u062c\u0648\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u0633\u0648\u064a\u0629\u060c <\/font><\/font><\/font>
\u0648\u062a\u062e\u064a\u0644\u064a \u0628\u0623\u0646\u0647\u0627 \u0633\u062a\u0633\u062a\u0642\u0644 \u0627\u0644\u0645\u0635\u0639\u062f \u0644\u0644\u0637\u0627\u0628\u0642 \u0627\u0644\u0623\u0631\u0636\u064a \u062b\u0645 \u0627\u0644\u0637\u0627\u0628\u0642 \u0627\u0644\u062b\u0627\u0646\u064a \u0641\u0627\u0644\u062b\u0627\u0644\u062b \u0628\u064a\u0646\u0645\u0627 <\/font><\/font><\/font>
\u062a\u0642\u0644\u0635\u064a\u0646 \u0639\u0636\u0644\u0627\u062a \u0645\u0627 \u062d\u0648\u0644 \u0627\u0644\u0634\u0631\u062c \u0648\u0641\u062a\u062d\u0629 \u0627\u0644\u062a\u0646\u0627\u0633\u0644.<\/font><\/font><\/font>
3. \u062f\u0639\u064a\u0646\u0627 \u0627\u0644\u0622\u0646 \u0646\u0639\u0648\u062f \u0644\u0644\u0623\u0633\u0641\u0644.<\/font><\/font><\/font>
\u0623\u0631\u062e\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0634\u0631\u062c\u064a\u0629 \u0628\u0627\u0644\u062a\u062f\u0631\u064a\u062c. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0644\u0627 \u062a\u0630\u0647\u0628\u064a \u0625\u0644\u0649 \u0627\u0644\u062a\u0633\u0648\u064a\u0629 \u0628\u0644 \u0642\u0641\u064a <\/font><\/font><\/font>
\u0641\u064a \u0627\u0644\u0637\u0627\u0628\u0642 \u0627\u0644\u0623\u0648\u0644.<\/font><\/font><\/font>
4 – \u0627\u0635\u0639\u062f\u064a \u0628\u0627\u0644\u0642\u0628\u0636 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649.<\/font><\/font><\/font><\/p>\n

\u0625\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0634\u0631\u062c\u064a\u0629 \u0644\u064a\u0633\u062a \u0642\u0648\u064a\u0629 \u0643\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646\u061b \u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0644\u0627 <\/font><\/font><\/font>
\u062a\u0628\u0627\u0644\u063a\u064a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062e\u0627\u0635\u0629 \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0645\u0628\u0627\u0634\u0631\u0629.<\/font><\/font><\/font><\/p>\n

\u0641\u064a \u0627\u0644\u0645\u0631\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0642\u0648\u0645\u064a \u0628\u062a\u0623\u062f\u064a\u0629 5 \u0625\u0644\u0649 6 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0641\u0642\u0637 \u0628\u0639\u062f\u0629 \u062a\u0643\u0631\u0627\u0631\u0627\u062a <\/font><\/font><\/font>
\u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629. \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631 \u062d\u062a\u0649 20 \u0625\u0644\u0649 30 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0628\u0639\u062f\u062f <\/font><\/font><\/font>
\u0627\u0644\u0645\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0637\u064a\u0639\u064a\u0646 \u0625\u0646\u062c\u0627\u0632\u0647\u0627<\/font><\/font><\/font><\/p>\n

\"\"<\/font><\/font>
\u0644\u0634\u062f \u0648\u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0644\u062a\u062d\u0645\u0649 \u0627\u0644\u0634\u0631\u062c \u0648\u0627\u0644\u0645\u0646\u0637\u0642\u0629<\/font><\/font><\/font>
\u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0645\u0647\u0628\u0644 \u0648\u0627\u0644\u0634\u0631\u062c \u0645\u0646 \u0627\u0644\u062a\u0645\u0632\u0642 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c <\/font><\/font><\/font>
\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628 (Kegels) \u0641\u0649 \u0623\u0649 \u0645\u0643\u0627\u0646 \u0648\u0623\u0646\u062a \u0648\u0627\u0642\u0641\u0629 \u0641\u0649 \u0627\u0644\u0635\u0641 <\/font><\/font><\/font>
\u0648\u0623\u0646\u062a \u062c\u0627\u0644\u0633\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0623\u0648 \u0648\u0623\u0646\u062a \u062a\u0634\u0627\u0647\u062f\u064a\u0646 \u0627\u0644\u062a\u0644\u0641\u0627\u0632.<\/font><\/font><\/font><\/p>\n

* \u0642\u0648\u0645\u0649 \u0628\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0647\u0628\u0644 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062d\u0627\u0648\u0644\u064a\u0646 \u0645\u0646\u0639 \u0646\u0632\u0648\u0644 \u0627\u0644\u0628\u0648\u0644<\/font><\/font><\/font>
\u0639\u0646\u062f \u062f\u062e\u0648\u0644\u0643 \u0625\u0644\u0649 \u0627\u0644\u062d\u0645\u0627\u0645.<\/font><\/font><\/font>
* \u0639\u062f\u0649 \u062d\u062a\u0649 \u0623\u0631\u0628\u0639 4 \u062b\u0645 \u0627\u0633\u062a\u0631\u062e\u0649\u060c \u0643\u0631\u0631\u0649 \u0630\u0644\u0643 \u0644\u0639\u0634\u0631\u0629 \u0645\u0631\u0627\u062a.<\/font><\/font><\/font>
* \u062d\u0627\u0648\u0644\u0649 \u0623\u0646 \u062a\u0643\u0631\u0631\u0649 \u062a\u0644\u0643 \u0627\u0644\u062c\u0644\u0633\u0629 3-4 \u0645\u0631\u0627\u062a \u0648\u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 3 \u0645\u0631\u0627\u062a \u0641\u0649 \u0627\u0644\u064a\u0648\u0645. <\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0642\u0637\u0629 \u0627\u0644\u063a\u0627\u0636\u0628\u0629: (Pelvic Tilt \/ Angry Cat)<\/font><\/font><\/font><\/p>\n

\"\"<\/font><\/font><\/font><\/p>\n

\u0647\u0630\u0627 \u0627\u0644\u062a\u063a\u064a\u0631 \u0641\u0649 \u0634\u0643\u0644 \u063a\u0637\u0627\u0621 \u0627\u0644\u062d\u0648\u0636 \u064a\u0642\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0628\u0639 \u0623\u0637\u0631\u0627\u0641 \u0648\u0644\u064a\u0633 \u0648\u0623\u0646\u062a \u0645\u0645\u062f\u062f\u0629 <\/font><\/font><\/font>
\u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0633\u0648\u0641 \u064a\u0642\u0648\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0639\u062f\u0629 \u0648\u064a\u0631\u064a\u062d \u0627\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062d\u0645\u0644 \u0648\u0627\u0644\u0645\u062e\u0627\u0636.<\/font><\/font><\/font><\/p>\n

* \u0623\u0631\u0643\u0639\u0649 \u0639\u0644\u0649 \u064a\u062f\u064a\u0643 \u0648\u0631\u0643\u0628\u062a\u064a\u0643 \u0623\u0628\u0639\u062f\u0649 \u0645\u0627 \u0628\u064a\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 <\/font><\/font><\/font>
\u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0623\u064a\u0636\u0627\u064b \u0634\u062f\u0649 \u0623\u0632\u0631\u0639\u0643 \u0648\u0627\u062c\u0639\u0644\u064a\u0647\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u0629<\/font><\/font><\/font>
* \u0634\u062f\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0623\u062b\u0646\u0649 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u062a\u062d\u062a \u0648\u062d\u0648\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u062b\u0645 \u062e\u0630\u0649 \u0634\u0647\u064a\u0642.<\/font><\/font><\/font>
* \u0623\u0631\u062e\u0649 \u0638\u0647\u0631\u0643 \u0644\u0644\u0648\u0636\u0639 \u0627\u0644\u0639\u0627\u062f\u0649\u060c \u062b\u0645 \u062e\u0630\u0649 \u0632\u0641\u064a\u0631.<\/font><\/font><\/font>
* \u0623\u0639\u064a\u062f\u0649 \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0642\u062f\u0631 \u0642\u062f\u0631\u062a\u0643.<\/font><\/font><\/font><\/p>\n

\u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squat) <\/font><\/font><\/font><\/p>\n

\u0631\u0628\u0645\u0627 \u0644\u0627 \u064a\u0643\u0648\u0646 \u0647\u0648 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0645\u0645\u062a\u0627\u0632 \u0648\u0644\u0643\u0646\u0647 \u0623\u0641\u0636\u0644 \u0648\u0636\u0639 \u0644\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0644\u0648\u0644\u0627\u062f\u0629<\/font><\/font><\/font>
\u0641\u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u064a\u0634\u062f \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u0649 \u0641\u062a\u062d \u0627\u0644\u062d\u0648\u0636.<\/font><\/font><\/font><\/p>\n

* \u0642\u0641\u0649 \u0648\u0648\u062c\u0647\u0643 \u0644\u062e\u0644\u0641 \u0627\u0644\u0643\u0631\u0633\u0649 \u0648\u0623\u0641\u062a\u062d\u0649 \u0631\u062c\u0644\u064a\u0643 \u0642\u0644\u064a\u0644\u0627\u064b \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u062e\u0627\u0631\u062c <\/font><\/font><\/font>
\u0623\u0633\u062a\u0646\u062f\u0649 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0627\u0644\u0643\u0631\u0633\u0649 \u0644\u064a\u062f\u0639\u0645\u0643.<\/font><\/font><\/font><\/p>\n

* \u0623\u062c\u0644\u0633\u0649 \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u0636 \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u0633\u062a\u062c\u0644\u0633\u064a\u0646 \u0639\u0644\u0649 <\/font><\/font><\/font>
\u0627\u0644\u0643\u0631\u0633\u0649 \u0642\u0644\u0635\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0623\u0631\u0641\u0639\u0649 \u0635\u062f\u0631\u0643 \u0648\u0623\u0631\u062e\u0649 \u0643\u062a\u0641\u064a\u0643\u060c \u0627\u063a\u0644\u0628 <\/font><\/font><\/font>
\u0648\u0632\u0646\u0643 \u0633\u064a\u0643\u0648\u0646 \u0645\u062d\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0643\u0639\u0628\u064a\u0646.<\/font><\/font><\/font>
* \u0623\u0631\u062c\u0639\u0649 \u0644\u0648\u0636\u0639 \u0627\u0644\u0648\u0642\u0648\u0641.<\/font><\/font><\/font><\/p>\n

\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/font><\/font><\/font><\/p>\n

\u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0645\u0627\u062a \u0645\u0634\u0647\u0648\u0631\u0629 \u0648\u0645\u062a\u062f\u0627\u0648\u0644\u0629 \u0628\u064a\u0646 \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0633\u064a\u062f\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0644\u0647\u0627 <\/font><\/font><\/font>
\u0623\u0647\u0645\u064a\u0629 \u0643\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0641\u0631\u0627\u0632\u0627\u062a \u0648\u0627\u0644\u0625\u062d\u0633\u0627\u0633 \u0628\u0646\u0632\u0648\u0644 \u0627\u0644\u0628\u0637\u0646 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644.<\/font><\/font><\/font><\/p>\n

\u0648\u0643\u0630\u0644\u0643 \u0646\u0632\u0648\u0644 \u0643\u062a\u0644\u0629 \u0645\u062e\u0627\u0637\u064a\u0629 \u0645\u062e\u062a\u0644\u0637\u0629 \u0628\u0643\u0645\u064a\u0629 \u062e\u0641\u064a\u0641\u0629 \u0645\u0646 \u0627\u0644\u062f\u0645\u060c<\/font><\/font><\/font>
\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062d\u062f\u062b \u0647\u0630\u0627 \u0642\u0628\u0644 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0628\u0623\u0633\u0628\u0648\u0639 \u0623\u0648 \u0623\u0633\u0628\u0648\u0639\u064a\u0646\u061b \u0644\u0630\u0627<\/font><\/font><\/font>
\u0641\u0625\u0646\u0646\u0627 \u0644\u0627 \u0646\u0639\u062a\u062f \u0628\u0647 \u0623\u064a\u0636\u064b\u0627 \u0643\u0639\u0644\u0627\u0645\u0629 \u0644\u0644\u0648\u0644\u0627\u062f\u0629.<\/font><\/font><\/font><\/p>\n

\u0623\u0645\u0627 \u0627\u0644\u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0648\u0627\u0644\u062a\u064a \u064a\u0639\u062a\u062f \u0628\u0647\u0627 \u0641\u0647\u064a:<\/font><\/font><\/font><\/p>\n

– \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0648\u062c\u0639 \u0645\u0646\u062a\u0638\u0645 \u0641\u064a \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u062d\u062f\u0648\u062b \u0627\u0644\u0648\u0644\u0627\u062f\u0629<\/font><\/font><\/font>
\u062e\u0644\u0627\u0644 24 \u0633\u0627\u0639\u0629. – \u062a\u062f\u0641\u0642 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 -\u0645\u0646 \u0627\u0644\u0645\u0647\u0628\u0644- \u0646\u062a\u064a\u062c\u0629 <\/font><\/font><\/font>
\u0627\u0646\u0641\u062a\u0627\u062d \u0643\u064a\u0633 \u0627\u0644\u062c\u0646\u064a\u0646 \u0627\u0644\u0645\u062d\u064a\u0637 \u0628\u0647 \u0648\u062e\u0631\u0648\u062c \u0627\u0644\u0633\u0627\u0626\u0644 \u0627\u0644\u0623\u0645\u064a\u0646\u0648\u0632\u064a \u0645\u0646\u0647\u060c \u0648\u0647\u0630\u0627<\/font><\/font><\/font>
\u064a\u0634\u064a\u0631 \u0625\u0644\u0649 \u062d\u062f\u0648\u062b \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u062e\u0644\u0627\u0644 4 – 6 \u0633\u0627\u0639\u0627\u062a.<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u0648\u0644\u0627\u062f\u0629:<\/font><\/font><\/font><\/p>\n

– ..\u0625\u0646 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0623\u0648 \u0627\u0644\u0645\u062e\u0627\u0636 \u064a\u0639\u0646\u064a \u0642\u0630\u0641 \u0645\u062d\u0635\u0648\u0644 \u0627\u0644\u062d\u0645\u0644:<\/font><\/font><\/font>
\u0627\u0644\u062c\u0646\u064a\u0646 \u0648\u0627\u0644\u0645\u0634\u064a\u0645\u0629 \u0648\u0627\u0644\u063a\u0634\u0627\u0621 \u0645\u0639 \u0627\u0644\u0633\u0627\u0626\u0644 \u0627\u0644\u0623\u0645\u0646\u064a\u0648\u0633\u064a \u0645\u0646 \u0627\u0644\u0631\u062d\u0645 \u0625\u0644\u0649 \u062e\u0627\u0631\u062c \u0627\u0644\u062c\u0633\u0645. <\/font><\/font><\/font>
\u0648\u0647\u0646\u0627\u0643 \u0639\u0627\u062f\u0629 \u062b\u0644\u0627\u062b\u0629 \u0623\u0639\u0631\u0627\u0636 \u062a\u062f\u0644 \u0639\u0644\u0649 \u0628\u062f\u0621 \u0627\u0644\u0645\u062e\u0627\u0636 \u2013 \u0643\u0645\u0627 \u0633\u0628\u0642 \u0630\u0643\u0631\u0647 – :<\/font><\/font><\/font><\/p>\n

1- \u0627\u0644\u0637\u0644\u0642 \u0648\u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0631\u062d\u0645 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u0629 \u0648\u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629.<\/font><\/font><\/font>
2- \u0627\u0646\u0641\u062c\u0627\u0631 \u0643\u064a\u0633 \u0627\u0644\u0645\u064a\u0627\u0647 \u0648\u0646\u0632\u0648\u0644 \u0627\u0644\u0633\u0627\u0626\u0644 \u0645\u0646 \u0627\u0644\u0645\u0647\u0628\u0644.<\/font><\/font><\/font>
3- \u0638\u0647\u0648\u0631 \u0622\u062b\u0627\u0631 \u0627\u0644\u062f\u0645. \u0648\u0647\u064a \u0625\u0641\u0631\u0627\u0632\u0627\u062a \u0645\u062e\u0627\u0637\u064a\u0629 \u062a\u062e\u0631\u062c<\/font><\/font><\/font>
\u0645\u0646 \u0639\u0646\u0642 \u0627\u0644\u0631\u062d\u0645 \u0645\u0645\u0632\u0648\u062c\u0629 \u0628\u062f\u0645 \u062e\u0641\u064a\u0641 \u0639\u0646\u062f \u0628\u062f\u0621 \u062a\u0648\u0633\u0639\u0647\u060c \u0648\u062a\u062f\u0639\u0649 (\u0627\u0644\u0639\u0644\u0627\u0645\u0629).<\/font><\/font><\/font><\/p>\n

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– \u0623\u0646 \u062a\u062a\u0639\u0644\u0645 \u0643\u064a\u0641 \u062a\u0633\u062a\u0631\u062e\u064a \u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0643\u0644\u064a\u064b\u0627 \u0648\u0643\u064a\u0641 \u062a\u0631\u062a\u0627\u062d \u0646\u0641\u0633\u064a\u064b\u0627\u060c <\/font><\/font><\/font>
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– \u0623\u0646 \u062a\u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0629 \u0645\u0646 \u0627\u0644\u0631\u0637\u0628 \u0644\u0623\u0646 \u0627\u0644\u0639\u0644\u0648\u0645 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0642\u062f \u0623\u0638\u0647\u0631\u062a<\/font><\/font><\/font>
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\u062d\u0628\u0633 \u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u062f\u0641\u0639<\/font><\/font><\/font><\/p>\n

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\u0645\u062c\u064a\u0621 \u0627\u0644\u0637\u0644\u0642\u0629: \u0627\u0631\u0641\u0639\u064a \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0648\u062e\u0630\u064a \u0646\u0641\u0633\u064b\u0627 \u0639\u0645\u064a\u0642\u064b\u0627 \u0648\u0627\u062d\u0628\u0633\u064a\u0647 \u0648\u0627\u0636\u063a\u0637\u064a \u0628\u0647 <\/font><\/font><\/font>
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\u0645\u0631\u062d\u0644\u0629 \u062f\u0641\u0639 \u0627\u0644\u062c\u0646\u064a\u0646<\/font><\/font><\/font><\/p>\n

\u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0633\u0631\u064a\u0639 \u0648\u0627\u0644\u0633\u0637\u062d\u064a<\/font><\/font><\/font><\/p>\n

\u0639\u0646\u062f \u0623\u0648\u0644 \u0638\u0647\u0648\u0631 \u0644\u0631\u0623\u0633 \u0627\u0644\u062c\u0646\u064a\u0646 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u0648\u0642\u0641\u064a \u0641\u0648\u0631\u064b\u0627 \u0639\u0646 \u0627\u0644\u0636\u063a\u0637 \u0625\u0644\u0649 \u0623\u0633\u0641\u0644<\/font><\/font><\/font>
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\u062a\u062c\u0627\u0631\u0628 \u0648\u0646\u0635\u0627\u0626\u062d – :<\/font><\/font><\/font><\/p>\n

– \u0625\u0630\u0627 \u062d\u0633\u064a\u062a\u064a \u0628\u0622\u0644\u0627\u0645 \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0627\u063a\u0644\u064a \u0632\u0647\u0648\u0631 \u0627\u0644\u0628\u0627\u0628\u0648\u0646\u062c \u0648\u0627\u0645\u0644\u0623\u064a \u0627\u0644\u062a\u0631\u0645\u0633 \u0648\u0627\u0634\u0631\u0628\u064a \u0644\u0627\u0646\u0647 <\/font><\/font><\/font>
\u064a\u062d\u0645\u064a \u0627\u0644\u0637\u0644\u0642 \u0648\u064a\u0641\u062a\u062d \u0627\u0644\u0631\u062d\u0645 \u0648\u0627\u064a\u0636\u0627 \u0627\u0644\u0627\u0633\u062a\u062d\u0645\u0627\u0645 \u064a\u062d\u0645\u064a \u0627\u0644\u0637\u0644\u0642 .<\/font><\/font><\/font><\/p>\n

– \u0634\u0631\u0628 \u0627\u0644\u0642\u0631\u0641\u0629 \u0639\u0646\u062f \u0631\u0624\u064a\u0629 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0648\u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0639\u0633\u0644 \u0648\u062a\u0645\u0631 \u0627\u0644\u0639\u062c\u0648\u0629 .<\/font><\/font><\/font><\/p>\n

\u0644\u0645\u0627 \u062a\u062d\u0633\u064a \u0628\u0627\u0644\u0637\u0644\u0642 \u0646\u062a\u0628\u062e\u0631\u064a\u0646 \u0628\u0643\u0628\u0648 \u0648\u0627\u0644\u0644\u064a \u0647\u0648 – \u0631\u0634\u0627\u062f + \u062d\u0628\u0629 \u0627\u0644\u0628\u0631\u0643\u0629+ \u0642\u0634\u0631\u0629 \u0628\u0635\u0644 + <\/font><\/font><\/font>
\u0645\u0631\u0647 + \u0643\u0645\u0648\u0646.<\/font><\/font><\/font><\/p>\n

– \u0643\u0641 \u0645\u0631\u064a\u0645 ..\u062e\u0630\u064a \u0645\u0642\u062f\u0627\u0631 \u0643\u0627\u0633 \u0648\u0646\u0635\u0641 \u0645\u0627\u0621 \u0645\u063a\u0644\u064a +\u0643\u0641 \u0645\u0631\u064a\u0645 \u0648\u064a\u0643\u0648\u0646 \u0645\u063a\u0633\u0648\u0644 +\u0634\u0648\u064a \u0642\u0631\u0641\u0647 <\/font><\/font><\/font>
\u0627\u0630\u0627 \u0628\u063a\u064a\u062a\u064a\u0647\u0627 \u0645\u0637\u062d\u0648\u0646\u0647 \u0627\u0648 \u0644\u0627 +\u0634\u0648\u064a \u064a\u0639\u0646\u064a \u0627\u0642\u0644 \u0645\u0646 \u0627\u0644\u0642\u0631\u0641\u0647 \u0645\u0633\u0645\u0627\u0631 \u0627\u0644\u0628\u0639\u0636 \u064a\u0633\u0645\u064a\u0647 <\/font><\/font><\/font>
\u0642\u0631\u0646\u0641\u0644 +\u0634\u0648\u064a \u0643\u0645\u0648\u0646 \u062d\u0628 .. \u062a\u063a\u0633\u0644\u064a\u0646 \u0627\u0644\u0627\u0639\u0634\u0627\u0628 \u062c\u064a\u062f\u0627 \u0648\u062a\u0636\u0639\u064a\u0646 \u0641\u0648\u0642\u0647\u0627 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u063a\u0644\u064a <\/font><\/font><\/font>
\u0648\u062a\u062a\u0631\u0643 \u062a\u0646\u0642\u0639 \u062e\u0645\u0633 \u0627\u0648\u0639\u0634\u0631 \u062f\u0642\u0627\u064a\u0642 \u0648\u0627\u0634\u0631\u0628\u064a\u0647\u0627 \u062f\u0627\u0641\u064a\u0647.<\/font><\/font><\/font><\/p>\n

\u0627\u0648 \u062a\u0636\u0639\u064a\u0646 \u063a\u0635\u0646 \u0648\u0627\u062d\u062f \u0643\u0641 \u0645\u0631\u064a\u0645 \u0641\u064a \u0643\u0648\u0628 \u0645\u0627\u0621 \u062f\u0627\u0641\u0626 \u0644\u0645\u062f\u0629 \u0633\u0627\u0639\u062a\u064a\u0646 \u0627\u0644\u0649 \u0623\u0646 \u064a\u0646\u0632\u0644 <\/font><\/font><\/font>
\u0644\u0648\u0646\u0647\u0627 \u0648\u062a\u0634\u0631\u0628\u064a\u0646 \u0645\u0631\u0629 \u0627\u0644\u0635\u0628\u0627\u062d \u0648\u0645\u0631\u0629 \u0627\u0644\u0645\u0633\u0627\u0621.<\/font><\/font><\/font><\/p>\n

\u0648\u0644\u0627 \u062a\u0646\u0633\u064a\u0646 \u062a\u0634\u0631\u0628\u064a\u0646 \u0645\u0627\u0621 \u0645\u0642\u0631\u064a \u0641\u064a\u0647 \u0633\u0648\u0631\u0629 \u0627\u0644\u0632\u0644\u0632\u0644\u0647 \u062a\u0634\u0631\u0628\u064a\u0646 \u0645\u0646\u0647 \u0648\u062a\u0645\u0633\u062d\u064a\u0646 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 .<\/font><\/font><\/font><\/p>\n

– \u0639\u0635\u064a\u0631 \u0628\u0631\u062a\u0642\u0627\u0644+\u0645\u0644\u0639\u0642\u0629 \u062e\u0631\u0648\u0639 ( \u062e\u0637\u064a\u064a\u064a\u064a\u064a\u064a\u064a\u064a\u064a\u0631 ) <\/font><\/font><\/font><\/p>\n

– \u0625\u0630\u0627 \u062a\u0639\u0633\u0631\u062a \u0648\u0644\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0623\u0629 \u0641\u062a\u0642\u0631\u0623 \u0647\u0630\u0647 \u0627\u0644\u0622\u064a\u0627\u062a<\/font><\/font><\/font><\/p>\n

\u0648\u0633\u0648\u0631\u0629 \u0627\u0644\u0632\u0644\u0632\u0644\u0629 \u0641\u064a \u0645\u0627\u0621 \u060c \u062b\u0645 \u062a\u0634\u0631\u0628\u0647 \u0627\u0644\u0645\u0631\u0623\u0629 \u0648\u062a\u0645\u0633\u062d \u0645\u0646\u0647 \u0639\u0644\u0649 \u0628\u0637\u0646\u0647\u0627 \u0641\u0625\u0646\u0647\u0627 \u062a\u0636\u0639 <\/font><\/font><\/font>
\u0628\u0633\u0647\u0648\u0644\u0629 \u2013 \u0628\u0625\u0630\u0646 \u0627\u0644\u0644\u0647 \u2013 \u0648\u0642\u062f \u062c\u064f\u0631\u0628 \u0630\u0644\u0643 \u0641\u0646\u0641\u0639 \u0627\u0644\u0644\u0647 \u0628\u0647\u0627 \u060c \u0648\u0647\u0630\u0627 \u062f\u0627\u062e\u0644 \u0641\u064a \u0642\u0648\u0644\u0647 \u062a\u0639\u0627\u0644\u0649 <\/font><\/font><\/font>
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