{"id":14338,"date":"2026-01-12T03:30:09","date_gmt":"2026-01-11T13:30:09","guid":{"rendered":"https:\/\/delta-medlab.com\/blog\/?p=14338"},"modified":"2026-08-20T08:23:47","modified_gmt":"2026-08-19T18:23:47","slug":"resistance-training-for-beginners","status":"publish","type":"post","link":"https:\/\/delta-medlab.com\/blog\/resistance-training-for-beginners\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629\u061f"},"content":{"rendered":"

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\n

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\u062a\u062a\u0639\u062f\u062f \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0646\u0641\u0633\u064a\u0629\u061b \u0644\u0630\u0644\u0643 \u062a\u064f\u0639\u062f \u062c\u0632\u0621\u064b\u0627 \u0645\u0647\u0645\u064b\u0627 \u0645\u0646 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u062a\u0643\u0627\u0645\u0644 \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u062a\u0634\u0645\u0644 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n

\u0628\u0646\u0627\u0621 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/h3>\n

\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u0623\u0648\u062a\u0627\u0631 \u0648\u0627\u0644\u0623\u0631\u0628\u0637\u0629\u061b \u0645\u0645\u0627 \u064a\u062f\u0639\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u064a\u0642\u0644\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u062b\u0627\u0641\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0648\u0642\u0648\u062a\u0647\u0627\u061b \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0645\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0641\u064a \u0627\u0644\u0639\u0645\u0631.<\/p>\n

\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0648\u0627\u0632\u0646<\/h3>\n

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

\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644<\/h3>\n

\u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0646\u062a\u0638\u0627\u0645 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0623\u0642\u0648\u0649\u060c \u0648\u0623\u0643\u062b\u0631 \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0628\u0630\u0644 \u0627\u0644\u0645\u062c\u0647\u0648\u062f \u0644\u0641\u062a\u0631\u0627\u062a \u0623\u0637\u0648\u0644 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0633\u0631\u064a\u0639\u064b\u0627\u061b \u0644\u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0644 \u0628\u0643\u0641\u0627\u0621\u0629 \u0623\u0643\u0628\u0631.<\/p>\n

\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629<\/h3>\n

\u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644: (\u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628\u060c \u0648\u0627\u0644\u062a\u0647\u0627\u0628 \u0627\u0644\u0645\u0641\u0627\u0635\u0644\u060c \u0648\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0633\u0645\u0646\u0629)\u061b \u062d\u064a\u062b \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0625\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644.<\/p>\n

\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0646\u0641\u0633\u064a\u0629<\/h3>\n

\u062a\u0633\u0627\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0632\u0627\u062c\u060c \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0648\u062a\u0631\u060c \u0648\u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633\u060c \u0645\u0645\u0627 \u064a\u0646\u0639\u0643\u0633 \u0625\u064a\u062c\u0627\u0628\u064a\u064b\u0627 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u062d\u064a\u0627\u0629\u061b \u062d\u064a\u062b \u062a\u062d\u0641\u0632 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0641\u0631\u0627\u0632 \u0628\u0639\u0636 \u0627\u0644\u0646\u0648\u0627\u0642\u0644 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0648\u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0631\u062a\u0628\u0637\u0629 \u0628\u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0631\u0627\u062d\u0629\u060c \u0645\u062b\u0644: (\u0627\u0644\u0625\u0646\u062f\u0648\u0631\u0641\u064a\u0646\u060c \u0648\u0627\u0644\u0633\u064a\u0631\u0648\u062a\u0648\u0646\u064a\u0646\u060c \u0648\u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646).<\/p>\n

\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/h3>\n

\u062a\u0633\u0627\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0646\u0648\u0645\u061b \u0648\u064a\u0631\u062c\u0639 \u0630\u0644\u0643 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0646\u0638\u064a\u0645 \u062f\u0648\u0631\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u0634\u0643\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u0642.<\/p>\n

\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0641\u064a 4 \u062e\u0637\u0648\u0627\u062a\u061f<\/h2>\n

\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0628\u0627\u062a\u0628\u0627\u0639 \u0628\u0639\u0636 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0648\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c:<\/p>\n

1. \u062d\u062f\u062f \u0647\u062f\u0641\u0643 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/h3>\n

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

2. \u0627\u062e\u062a\u0631 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n

\u064a\u064f\u0641\u0636\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u062a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629\u060c \u0645\u062b\u0644:<\/p>\n

    \n
  • \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-ups).<\/li>\n
  • \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats).<\/li>\n
  • \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062e\u0641\u064a\u0641\u0629.<\/li>\n
  • \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0648 \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/li>\n<\/ul>\n

    3. \u0627\u0628\u062f\u0623 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627<\/h3>\n

    \u0627\u0628\u062f\u0623 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u0639\u062f\u062f \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u060c \u062b\u0645 \u0632\u062f \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0642\u062f\u0631\u062a\u0643 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0645\u0646\u062d \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0643\u0627\u0641\u064a \u0644\u0644\u062a\u0643\u064a\u0641.<\/p>\n

    4. \u0627\u0647\u062a\u0645 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u0628\u0631\u064a\u062f<\/h3>\n

    \u062e\u0635\u0635 \u0645\u0646 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0644\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u0633\u062a\u0637\u0627\u0644\u0629 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621\u060c \u0641\u0647\u064a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0645\u0631\u0648\u0646\u0629.<\/p>\n

    \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n

    \u064a\u0648\u0636\u062d \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u062a\u0627\u0644\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0648\u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629 \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646:<\/p>\n\n\n\n\n\n\n\n\n\n\n\n
    \u0627\u0633\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/th>\n\u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629<\/th>\n\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629<\/th>\n<\/tr>\n<\/thead>\n
    \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-ups)<\/td>\n\u0627\u0644\u0635\u062f\u0631\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646<\/td>\n8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n
    \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)<\/td>\n\u0627\u0644\u0641\u062e\u0630\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/td>\n10-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n
    \u0627\u0644\u0637\u0639\u0646\u0627\u062a (Lunges)<\/td>\n\u0627\u0644\u0641\u062e\u0630\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/td>\n10-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u0633\u0627\u0642<\/td>\n<\/tr>\n
    \u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 (Dumbbell Lifts)<\/td>\n\u0627\u0644\u0630\u0631\u0627\u0639\u0627\u0646\u060c \u0648\u0627\u0644\u0643\u062a\u0641\u0627\u0646<\/td>\n8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n
    \u0627\u0644\u0633\u062d\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 (Seated Rows)<\/td>\n\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/td>\n8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n
    \u0627\u0644\u0628\u0644\u0627\u0646\u0643 (Plank)<\/td>\n\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0627\u0644\u0638\u0647\u0631<\/td>\n20-60 \u062b\u0627\u0646\u064a\u0629<\/td>\n<\/tr>\n
    \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062c\u0627\u0646\u0628\u064a (Side Leg Raises)<\/td>\n\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630\u064a\u0646\u060c \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641<\/td>\n10-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627 \u0644\u0643\u0644 \u062c\u0627\u0646\u0628<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n

    \u064a\u064f\u0639\u062f \u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a \u0644\u0645\u062f\u0629 3 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u0646\u0627\u0633\u0628\u064b\u0627 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u062c\u0633\u0645\u061b \u062d\u064a\u062b \u064a\u0633\u0627\u0639\u062f \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0645\u0639 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0648\u0625\u0644\u064a\u0643 \u062c\u062f\u0648\u0644\u064b\u0627 \u062a\u062f\u0631\u064a\u0628\u064a\u064b\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0628\u062f\u0621:<\/p>\n\n\n\n\n\n\n\n
    \u0627\u0644\u064a\u0648\u0645<\/th>\n\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646<\/th>\n\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0648\u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a<\/th>\n<\/tr>\n<\/thead>\n
    \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0623\u0648\u0644 (Push)<\/strong><\/td>\n\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 (Push-ups)\u060c \u0636\u063a\u0637 \u0627\u0644\u0643\u062a\u0641 \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u062b\u0644\u0627\u062b\u064a\u0629 \u0627\u0644\u0631\u0624\u0648\u0633 (\u0627\u0644\u062a\u0631\u0627\u064a\u0633\u0628\u0633).<\/td>\n2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n
    \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0646\u064a (Pull)<\/strong><\/td>\n\u0627\u0644\u0633\u062d\u0628 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 (Seated Rows)\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0630\u0627\u062a \u0627\u0644\u0631\u0623\u0633\u064a\u0646 (\u0627\u0644\u0628\u0627\u064a\u0633\u0628\u0633) \u0628\u0627\u0644\u062f\u0645\u0628\u0644\u060c \u0627\u0644\u0633\u062d\u0628 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/td>\n2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 8-12 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n
    \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u062b\u0627\u0644\u062b (Legs)<\/strong><\/td>\n\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 (Squats)\u060c \u0627\u0644\u0637\u0639\u0646\u0627\u062a (Lunges)\u060c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0648\u0627\u0644\u062e\u0644\u0641\u064a.<\/td>\n2-3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00d7 10-15 \u062a\u0643\u0631\u0627\u0631\u064b\u0627<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    \u064a\u064f\u0646\u0635\u062d \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u062d\u0629 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a\u061b \u0648\u0630\u0644\u0643 \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0643\u0645\u0627 \u064a\u064f\u0641\u0636\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062a\u062d\u062a \u0625\u0634\u0631\u0627\u0641 \u0645\u062e\u062a\u0635 \u0648\u0627\u0644\u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0639\u0646\u062f \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u064a \u0623\u0644\u0645.<\/p>\n

    \u0643\u0645 \u0645\u0631\u0629 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627\u061f<\/h2>\n

    \u064a\u064f\u0648\u0635\u0649 \u0628\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u0646 2 \u0625\u0644\u0649 3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0645\u0639 \u062a\u0631\u0643 \u064a\u0648\u0645 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0646\u0645\u0648.<\/p>\n

    \u0648\u064a\u064f\u0641\u0636\u0644 \u0627\u0644\u0628\u062f\u0621 \u0628\u062c\u0644\u0633\u0627\u062a \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 20 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629\u060c \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u0639\u0644\u0645 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d \u0648\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u064a\u0645\u0643\u0646 \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u062c\u0644\u0633\u0627\u062a \u0623\u0648 \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0648\u062a\u064f\u0639\u062f \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631\u064a\u0629 \u0645\u0639 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0643\u0627\u0641\u064a\u0629 \u0639\u0627\u0645\u0644\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0644\u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0641\u0639\u0651\u0627\u0644\u0629.<\/p>\n

    \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0639\u0646\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628\u0647\u0627<\/h2>\n\n\n\n\n\n\n\n\n\n
    \u0627\u0644\u062e\u0637\u0623<\/th>\n\u0633\u0628\u0628\u0647<\/th>\n\u0627\u0644\u062d\u0644<\/th>\n<\/tr>\n<\/thead>\n
    \u0639\u062f\u0645 \u062a\u062d\u062f\u064a\u062f \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0628\u0648\u0636\u0648\u062d<\/td>\n\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0648\u0646 \u0647\u062f\u0641 \u0645\u062d\u062f\u062f \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0636\u0639\u0641 \u0627\u0644\u062f\u0627\u0641\u0639\u064a\u0629 \u0648\u0635\u0639\u0648\u0628\u0629 \u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u062a\u0642\u062f\u0645.<\/td>\n\u062a\u062d\u062f\u064a\u062f \u0623\u0647\u062f\u0627\u0641 \u0648\u0627\u0636\u062d\u0629 \u0648\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0642\u064a\u0627\u0633 \u0645\u062b\u0644: (\u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a).<\/td>\n<\/tr>\n
    \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u0629<\/td>\n\u0646\u0642\u0635 \u0627\u0644\u0645\u0639\u0631\u0641\u0629 \u0628\u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629\u060c \u0623\u0648 \u0627\u0644\u0627\u0639\u062a\u0645\u0627\u062f \u0639\u0644\u0649 \u0645\u0635\u0627\u062f\u0631 \u063a\u064a\u0631 \u0645\u0648\u062b\u0648\u0642\u0629.<\/td>\n\u062a\u0639\u0644\u0645 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0635\u062d\u064a\u062d \u0645\u0646 \u0645\u062f\u0631\u0628 \u0645\u062e\u062a\u0635 \u0645\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629.<\/td>\n<\/tr>\n
    \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0623\u0648\u0632\u0627\u0646 \u062b\u0642\u064a\u0644\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629<\/td>\n\u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u062d\u0642\u064a\u0642 \u0646\u062a\u0627\u0626\u062c \u0633\u0631\u064a\u0639\u0629.<\/td>\n\u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u0648\u0632\u0627\u0646 \u062e\u0641\u064a\u0641\u0629 \u0648\u0632\u064a\u0627\u062f\u062a\u0647\u0627 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u062a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/td>\n<\/tr>\n
    \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td>\n\u0627\u0644\u0628\u062f\u0621 \u0645\u0628\u0627\u0634\u0631\u0629 \u062f\u0648\u0646 \u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0644\u0644\u0625\u062d\u0645\u0627\u0621.<\/td>\n\u0623\u062f\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 (5\u201310) \u062f\u0642\u0627\u0626\u0642 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061b \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/td>\n<\/tr>\n
    \u0639\u062f\u0645 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629 \u0643\u0627\u0641\u064a\u0629<\/td>\n\u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0648\u0627\u0635\u0644 \u064a\u0632\u064a\u062f \u0645\u0646 \u0633\u0631\u0639\u0629 \u0627\u0644\u0646\u062a\u0627\u0626\u062c.<\/td>\n\u062a\u062e\u0635\u064a\u0635 \u0623\u064a\u0627\u0645 \u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u061b \u0644\u0644\u0633\u0645\u0627\u062d \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0627\u0644\u062a\u0639\u0627\u0641\u064a \u0648\u0627\u0644\u0646\u0645\u0648.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    \u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u064a\u064a\u0645 \u0646\u062a\u0627\u0626\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h2>\n

    \u064a\u064f\u0639\u062f \u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u062e\u0637\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628\u064a\u061b \u0644\u0623\u0646\u0647 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0645\u0639\u0631\u0641\u0629 \u0645\u062f\u0649 \u0627\u0644\u062a\u062d\u0633\u0646 \u0648\u062a\u062d\u062f\u064a\u062f \u0645\u0627 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0644\u062a\u0639\u062f\u064a\u0644 \u062e\u0637\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0625\u0644\u064a\u0643 \u0643\u064a\u0641\u064a\u0629 \u062a\u0642\u064a\u064a\u0645 \u0646\u062a\u0627\u0626\u062c\u0643:<\/p>\n

      \n
    • \u0642\u064a\u0627\u0633 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629:<\/strong> \u064a\u0645\u0643\u0646 \u0645\u062a\u0627\u0628\u0639\u0629 \u062a\u0637\u0648\u0631 \u0627\u0644\u0642\u0648\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u0645\u0631\u0641\u0648\u0639\u0629 \u0623\u0648 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0644\u0643\u0644 \u062a\u0645\u0631\u064a\u0646\u060c \u0641\u0625\u0630\u0627 \u0644\u0627\u062d\u0638\u062a \u0627\u0632\u062f\u064a\u0627\u062f \u0642\u062f\u0631\u062a\u0643 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0646\u0641\u0633 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0648 \u0628\u0631\u0641\u0639 \u0648\u0632\u0646 \u0623\u0639\u0644\u0649\u060c \u0641\u0647\u0630\u0627 \u0645\u0624\u0634\u0631 \u0648\u0627\u0636\u062d \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u062f\u0645.<\/li>\n
    • \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u062c\u0633\u0645:<\/strong> \u064a\u0638\u0647\u0631 \u0627\u0644\u062a\u063a\u064a\u0631 \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a \u0641\u064a \u0634\u0643\u0644 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li>\n
    • \u0627\u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u0630\u0627\u062a\u064a \u0644\u0644\u0623\u062f\u0627\u0621:<\/strong> \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0644\u0627\u062d\u0638\u0629 \u0634\u0639\u0648\u0631\u0643 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0625\u062c\u0627\u0628\u0629 \u0639\u0644\u0649 \u0623\u0633\u0626\u0644\u0629 \u0645\u062b\u0644: \u0647\u0644 \u0623\u0635\u0628\u062d\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0633\u0647\u0644 \u0645\u0639 \u0627\u0644\u0648\u0642\u062a\u061f \u0647\u0644 \u062a\u062d\u0642\u0642\u062a \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u062a\u064a \u0648\u0636\u0639\u062a\u0647\u0627\u061f \u0647\u0644 \u062a\u062d\u0633\u0646\u062a \u0637\u0627\u0642\u062a\u064a \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629\u061f<\/li>\n<\/ul>\n

      3 \u0623\u0641\u0643\u0627\u0631 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n

      \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0641\u0636\u0644 \u0646\u062a\u0627\u0626\u062c \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061b \u064a\u062c\u0628 \u062a\u0637\u0648\u064a\u0631 \u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0645\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u0646\u0648\u064a\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0627\u062e\u062a\u064a\u0627\u0631 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628:<\/p>\n

        \n
      1. \u062a\u063a\u064a\u064a\u0631 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646:<\/strong> \u0645\u062b\u0644 \u0625\u0636\u0627\u0641\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0628 \u0628\u062c\u0627\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637 \u0648\u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u061b \u0644\u0627\u0633\u062a\u0647\u062f\u0627\u0641 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629.<\/li>\n
      2. \u062a\u0646\u0648\u064a\u0639 \u0639\u062f\u062f \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a \u0648\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a:<\/strong> \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0646\u0637\u0627\u0642\u0627\u062a \u0645\u062e\u062a\u0644\u0641\u0629 \u0641\u0645\u062b\u0644\u064b\u0627 8\u201312 \u062a\u0643\u0631\u0627\u0631\u064b\u0627\u060c \u0623\u0648 \u062a\u063a\u064a\u064a\u0631 \u0639\u062f\u062f \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0627\u062a \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0639\u0636\u0644\u064a.<\/li>\n
      3. \u062a\u0646\u0648\u064a\u0639 \u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062a\u062f\u0631\u064a\u0628:<\/strong> \u0645\u062b\u0644: (\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0627\u0644\u062d\u0631\u0629\u060c \u0623\u0648 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062c\u064a\u0645\u060c \u0623\u0648 \u0623\u0631\u0628\u0637\u0629 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629)\u061b \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u062d\u062f\u064a \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n<\/ol>\n

        \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h2>\n

        \u064a\u064f\u0639\u062f \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0646\u062c\u0627\u062d \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061b \u0641\u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0639\u0644\u0649 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0641\u0642\u0637\u060c \u0628\u0644 \u062a\u0639\u062a\u0645\u062f \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0639\u0644\u0649 \u062c\u0648\u062f\u0629 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0648\u0625\u0644\u064a\u0643 \u0646\u0645\u0648\u0630\u062c\u064b\u0627 \u0627\u0633\u062a\u0631\u0634\u0627\u062f\u064a\u064b\u0627:<\/p>\n\n\n\n\n\n\n\n\n\n\n
        \u0627\u0644\u0648\u062c\u0628\u0629<\/th>\n\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/th>\n<\/tr>\n<\/thead>\n
        \u0627\u0644\u0625\u0641\u0637\u0627\u0631<\/strong><\/td>\n2\u20133 \u0628\u064a\u0636 + \u0634\u0648\u0641\u0627\u0646 \u0628\u0627\u0644\u062d\u0644\u064a\u0628 + \u062b\u0645\u0631\u0629 \u0641\u0627\u0643\u0647\u0629 (\u0645\u0648\u0632 \u0623\u0648 \u062a\u0641\u0627\u062d)<\/td>\n<\/tr>\n
        \u0633\u0646\u0627\u0643 1<\/strong><\/td>\n\u0632\u0628\u0627\u062f\u064a \u064a\u0648\u0646\u0627\u0646\u064a + \u062d\u0641\u0646\u0629 \u0645\u0643\u0633\u0631\u0627\u062a<\/td>\n<\/tr>\n
        \u0627\u0644\u063a\u062f\u0627\u0621<\/strong><\/td>\n\u0635\u062f\u0631 \u062f\u062c\u0627\u062c\/\u0633\u0645\u0643 + \u0623\u0631\u0632 \u0628\u0646\u064a \u0623\u0648 \u0628\u0637\u0627\u0637\u0633 + \u0633\u0644\u0637\u0629 \u062e\u0636\u0631\u0627\u0621<\/td>\n<\/tr>\n
        \u0633\u0646\u0627\u0643 2 (\u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646)<\/strong><\/td>\n\u0645\u0648\u0632 + \u062a\u0645\u0631 + \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/td>\n<\/tr>\n
        \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/strong><\/td>\n\u0645\u0635\u062f\u0631 \u0628\u0631\u0648\u062a\u064a\u0646 + \u062b\u0645\u0631\u0629 \u0641\u0627\u0643\u0647\u0629<\/td>\n<\/tr>\n
        \u0627\u0644\u0639\u0634\u0627\u0621<\/strong><\/td>\n\u062a\u0648\u0646\u0629 \u0623\u0648 \u0628\u064a\u0636 + \u062e\u0636\u0627\u0631 \u0645\u0637\u0628\u0648\u062e\u0629 + \u062e\u0628\u0632 \u0623\u0633\u0645\u0631<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

        \u0639\u0644\u064a\u0643 \u0645\u0639\u0631\u0641\u0629 \u0623\u0646 \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u064a\u062e\u062a\u0644\u0641 \u0628\u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0647\u062f\u0641 \u0645\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0633\u0648\u0627\u0621 \u0643\u0627\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0623\u0648 \u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u061b \u0644\u0630\u0644\u0643 \u064a\u064f\u0641\u0636\u0644 \u062f\u0627\u0626\u0645\u064b\u0627 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0645\u062e\u062a\u0635 \u062a\u063a\u0630\u064a\u0629 \u0644\u0648\u0636\u0639 \u062e\u0637\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u0644 \u062d\u0627\u0644\u0629 \u0628\u0634\u0643\u0644 \u0641\u0631\u062f\u064a.<\/p>\n

        \u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629<\/h2>\n

        \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0647\u0646\u0627\u0643 \u0646\u0635\u0627\u0626\u062d \u0623\u0633\u0627\u0633\u064a\u0629 \u064a\u062c\u0628 \u0645\u0639\u0631\u0641\u062a\u0647\u0627\u061b \u0644\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0636\u0645\u0627\u0646 \u062a\u062f\u0631\u064a\u0628 \u0622\u0645\u0646 \u0648\u0641\u0639\u0651\u0627\u0644\u060c \u0648\u0645\u0646 \u0623\u0647\u0645 \u062a\u0644\u0643 \u0627\u0644\u0646\u0635\u0627\u0626\u062d:<\/p>\n

          \n
        • \u0625\u062c\u0631\u0627\u0621 \u0641\u062d\u0635 \u0637\u0628\u064a \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621:<\/strong> \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0648\u062a\u062d\u062f\u064a\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u060c \u062e\u0627\u0635\u0629 \u0644\u0645\u0646 \u0644\u0645 \u064a\u0645\u0627\u0631\u0633\u0648\u0627 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629.<\/li>\n
        • \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646:<\/strong> \u064a\u064f\u0639\u062f \u062e\u0637\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u0647\u064a\u0626\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/li>\n
        • \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0648\u0627\u0644\u062a\u0631\u0637\u064a\u0628 \u0627\u0644\u062c\u064a\u062f:<\/strong> \u064a\u0633\u0627\u0639\u062f \u062a\u0646\u0627\u0648\u0644 \u0648\u062c\u0628\u0629 \u0645\u062a\u0648\u0627\u0632\u0646\u0629 \u0642\u0628\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u062f\u0639\u0645 \u0635\u062d\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li>\n
        • \u0648\u0642\u0641 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0646\u062f \u0627\u0644\u062d\u0627\u062c\u0629:<\/strong> \u064a\u064f\u0639\u062f \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0634\u062f\u064a\u062f \u0623\u0648 \u063a\u064a\u0631 \u0627\u0644\u0645\u0639\u062a\u0627\u062f \u0639\u0644\u0627\u0645\u0629 \u062a\u062d\u0630\u064a\u0631\u064a\u0629\u060c \u0648\u064a\u062c\u0628 \u0627\u0644\u062a\u0648\u0642\u0641 \u0639\u0646\u062f\u0647 \u0623\u0648 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u062f\u0629.<\/li>\n
        • \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0645\u062f\u0631\u0628 \u0645\u062a\u062e\u0635\u0635:<\/strong> \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u062f\u0631\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0623\u062f\u0627\u0621 \u0648\u0648\u0636\u0639 \u0628\u0631\u0646\u0627\u0645\u062c \u0645\u0646\u0627\u0633\u0628.<\/li>\n
        • \u062a\u0637\u0628\u064a\u0642 \u0645\u0641\u0647\u0648\u0645 \u0627\u0644\u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u062c\u064a (Progressive Overload):<\/strong> \u0623\u064a \u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a \u0648\u0645\u0646\u0638\u0645 \u0639\u0628\u0631 \u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0623\u0648 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062a\u0643\u0631\u0627\u0631\u0627\u062a\u061b \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0639\u0644\u0649 \u0627\u0644\u062a\u0643\u064a\u0641 \u0648\u0627\u0644\u0646\u0645\u0648 \u062f\u0648\u0646 \u0627\u0644\u062a\u0639\u0631\u0636 \u0644\u0644\u0625\u062c\u0647\u0627\u062f \u0623\u0648 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a.<\/li>\n<\/ul>\n

          \u0645\u0627 \u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0642\u0628\u0644 \u0628\u062f\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u061f<\/h2>\n

          \u064a\u064f\u0639\u062f \u0625\u062c\u0631\u0627\u0621 \u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a \u0627\u0644\u0637\u0628\u064a\u0629 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062e\u0637\u0648\u0629 \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u0642\u064a\u064a\u0645 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u062a\u062d\u062f\u064a\u062f \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u062e\u0627\u0635\u0629 \u0644\u062f\u0649 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u0648\u0645\u0646 \u0623\u0647\u0645 \u062a\u0644\u0643 \u0627\u0644\u0641\u062d\u0648\u0635\u0627\u062a:<\/p>\n