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\u062a\u0648 \u06cc\u06c1 \u0633\u0641\u0627\u0631\u0634 \u06a9\u06cc \u062c\u0627\u062a\u06cc \u06c1\u06d2 \u06a9\u06c1 \u0622\u067e \u0627\u0633 \u0645\u0634\u0642 \u06a9\u0648 \u0634\u0631\u0648\u0639 \u06a9\u0631\u0646\u06d2 \u0633\u06d2 \u067e\u06c1\u0644\u06d2 \u0645\u0634\u0648\u0631\u06c1 \u0644\u06cc\u06ba\u06d4<\/p>\n<aside data-component-name=\"Recirculation:ArticleRiver\" data-recirculation-type=\"inline\" data-mrf-recirculation=\"Trending Bar\" data-nosnippet=\"\" class=\"clear-both pt-2 pb-0 mb-4\">\n        <span class=\"\n            flex\n            after:content-[''] after:flex-1 after:ml-4 after:my-[0.7rem] after:border-t after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 text-[length:var(--article-river-title--font-size,1em)] uppercase sm:text-[length:var(--article-river-title--font-size,0.875em)] font-bold\n        \"><\/p>\n<p>            \u0622\u067e \u067e\u0633\u0646\u062f \u06a9\u0631 \u0633\u06a9\u062a\u06d2 \u06c1\u06cc\u06ba<br \/>\n        <\/span><\/p>\n<\/aside>\n<p>\u0628\u06c1\u062a\u0631\u06cc\u0646 \u06cc\u0648\u06af\u0627 \u0686\u0679\u0627\u0626\u06cc\u0648\u06ba \u0645\u06cc\u06ba \u0633\u06d2 \u0627\u06cc\u06a9 \u06a9\u0627\u0645 \u0622\u0626\u06d2 \u06af\u06cc\u060c \u0644\u06cc\u06a9\u0646 \u06a9\u0648\u0626\u06cc \u0628\u06be\u06cc \u0648\u0631\u0632\u0634 \u0686\u0679\u0627\u0626\u06cc \u06a9\u0627\u0645 \u06a9\u0631\u06d2 \u06af\u06cc\u06d4<\/p>\n<p><strong>\u0645\u0639\u0645\u0648\u0644:<\/strong><\/p>\n<div id=\"slice-container-newsletterForm-articleInbodyContent-AJg2tgZMerBUTTrXs6Jt3W\" class=\"slice-container newsletter-inbodyContent-slice newsletterForm-articleInbodyContent-AJg2tgZMerBUTTrXs6Jt3W slice-container-newsletterForm\">\n<div data-hydrate=\"true\" class=\"newsletter-form__wrapper newsletter-form__wrapper--inbodyContent\">\n<div class=\"newsletter-form__container\">\n<section class=\"newsletter-form__top-bar\"\/>\n<section class=\"newsletter-form__main-section\">\n<p class=\"newsletter-form__strapline\">\u0628\u0631\u06cc\u06a9\u0646\u06af \u0646\u06cc\u0648\u0632\u060c \u0645\u0634\u06c1\u0648\u0631 \u062a\u0631\u06cc\u0646 \u062c\u0627\u0626\u0632\u06d2\u060c \u0633\u0648\u062f\u06d2 \u0627\u0648\u0631 \u0645\u062f\u062f\u06af\u0627\u0631 \u0679\u067e\u0633 \u062a\u06a9 \u0641\u0648\u0631\u06cc \u0631\u0633\u0627\u0626\u06cc \u062d\u0627\u0635\u0644 \u06a9\u0631\u06cc\u06ba\u06d4<\/p>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<ul id=\"elk-9d89521a-c18a-11f1-affc-0bff3833e604\">\n<li><strong>\u06c1\u067e \u0637\u06cc\u0627\u0631\u06c1: <\/strong>\u0627\u067e\u0646\u06d2 \u067e\u06cc\u0631\u0648\u06ba \u06a9\u06d2 \u06a9\u0648\u0644\u06c1\u06d2 \u06a9\u06cc \u0686\u0648\u0691\u0627\u0626\u06cc \u06a9\u06d2 \u0633\u0627\u062a\u06be \u06a9\u06be\u0691\u06d2 \u06c1\u0648\u06ba\u06d4 \u0627\u067e\u0646\u06cc 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\u0627\u06cc\u06a9 \u0644\u0645\u062d\u06d2 \u06a9\u06d2 \u0644\u06cc\u06d2 \u06cc\u06c1\u0627\u06ba \u0631\u06a9\u06cc\u06ba\u060c \u067e\u06be\u0631 \u0627\u067e\u0646\u06d2 \u06a9\u0648\u0644\u06c1\u0648\u06ba \u06a9\u0648 \u062f\u0648\u0628\u0627\u0631\u06c1 \u0645\u0631\u0628\u0639 \u06a9\u0631\u0646\u06d2 \u06a9\u06d2 \u0644\u06cc\u06d2 \u0622\u06c1\u0633\u062a\u06c1 \u0622\u06c1\u0633\u062a\u06c1 \u0622\u06af\u06d2 \u06a9\u0648 \u06af\u06be\u0645\u0627\u0626\u06cc\u06ba\u06d4 <strong>6 reps \u0645\u06a9\u0645\u0644 \u06a9\u0631\u0646\u06d2 \u06a9\u06d2 \u0628\u0639\u062f\u060c \u0633\u0645\u062a\u0648\u06ba \u06a9\u0648 \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0631\u06cc\u06ba\u06d4<\/strong><\/li>\n<li><strong>\u0627\u0646\u06af\u0644\u06cc\u0648\u06ba \u06a9\u0627 \u067e\u06be\u06cc\u0644\u0646\u0627 \u0627\u0648\u0631 \u06a9\u06be\u0631\u0686\u0646\u0627: <\/strong>\u0627\u067e\u0646\u06d2 \u067e\u06cc\u0631\u0648\u06ba \u06a9\u06d2 \u06a9\u0648\u0644\u06c1\u06d2 \u06a9\u06cc 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\u0686\u0648\u0691\u0627\u0626\u06cc \u06a9\u06d2 \u0633\u0627\u062a\u06be \u06a9\u06be\u0691\u06d2 \u06c1\u0648\u06ba\u06d4 \u0627\u067e\u0646\u06d2 \u06c1\u0627\u062a\u06be\u0648\u06ba \u06a9\u0648 \u0627\u067e\u0646\u06d2 \u06a9\u0648\u0644\u06c1\u0648\u06ba \u0627\u0648\u0631 \u0627\u067e\u0646\u06d2 \u062f\u0627\u0626\u06cc\u06ba \u0679\u062e\u0646\u06d2 \u067e\u0631 \u0633\u06cc\u062f\u06be\u06d2 \u0627\u067e\u0646\u06d2 \u0628\u0627\u0626\u06cc\u06ba \u06af\u06be\u0679\u0646\u06d2 \u06a9\u06d2 \u0627\u0648\u067e\u0631 \u0631\u06a9\u06be\u06cc\u06ba\u06d4 \u0627\u067e\u0646\u06d2 \u06a9\u0648\u0644\u06c1\u0648\u06ba \u06a9\u0648 \u062c\u062a\u0646\u0627 \u0645\u0645\u06a9\u0646 \u06c1\u0648 \u06a9\u06be\u0648\u0644\u06cc\u06ba\u06d4 \u0622\u06c1\u0633\u062a\u06c1 \u0622\u06c1\u0633\u062a\u06c1 \u0627\u067e\u0646\u06cc \u0628\u0627\u0626\u06cc\u06ba \u0627\u06cc\u0691\u06cc \u06a9\u0648 \u0632\u0645\u06cc\u0646 \u0633\u06d2 \u0627\u0679\u06be\u0627\u0626\u06cc\u06ba \u0627\u0648\u0631 \u0627\u067e\u0646\u06d2 \u0628\u0686\u06be\u0691\u06d2 \u06a9\u0648 \u0627\u0679\u06be\u0627 \u0644\u06cc\u06ba\u06d4 \u0633\u0628 \u0633\u06d2 \u0627\u0648\u067e\u0631 \u0631\u06a9\u06cc\u06ba\u060c \u0627\u067e\u0646\u06d2 \u0628\u0686\u06be\u0691\u0648\u06ba \u06a9\u0648 \u0646\u0686\u0648\u0691\u06cc\u06ba\u060c \u0627\u0648\u0631 \u067e\u06be\u0631 \u06a9\u0646\u0679\u0631\u0648\u0644 \u06a9\u06d2 \u0633\u0627\u062a\u06be \u0646\u06cc\u0686\u06d2 \u0631\u06a9\u06be\u06cc\u06ba\u06d4 <strong>6 \u0633\u06d2 8 \u0628\u0627\u0631 \u062f\u06c1\u0631\u0627\u0626\u06cc\u06ba \u0627\u0648\u0631 \u067e\u06be\u0631 \u0633\u0645\u062a \u062a\u0628\u062f\u06cc\u0644 \u06a9\u0631\u06cc\u06ba\u06d4<\/strong><\/li>\n<\/ul>\n<h2 id=\"what-are-the-benefits-3\">\u0641\u0648\u0627\u0626\u062f \u06a9\u06cc\u0627 \u06c1\u06cc\u06ba\u061f<\/h2>\n<figure class=\"inline-layout\" id=\"elk-9d895346-c18a-11f1-840d-09424d420d35\"\/>\n<p id=\"elk-9d8953b4-c18a-11f1-92c0-719bec14a982\">\u06cc\u06c1\u0627\u06ba \u06a9\u0686\u06be \u0641\u0648\u0627\u0626\u062f \u06c1\u06cc\u06ba \u062c\u0646 \u06a9\u06cc \u0622\u067e \u062a\u0648\u0642\u0639 \u06a9\u0631 \u0633\u06a9\u062a\u06d2 \u06c1\u06cc\u06ba:<\/p>\n<p><strong>\u067e\u06cc\u0631 \u06a9\u0627 \u0641\u0627\u0635\u0644\u06c1: <\/strong>\u067e\u0627\u0624\u06ba \u0633\u06d2 \u0632\u0645\u06cc\u0646 \u06a9\u0627 \u06a9\u0646\u06a9\u0634\u0646 \u06a9\u06be\u0691\u06d2 \u06c1\u0648\u0646\u06d2 \u0627\u0648\u0631 \u062a\u0648\u0627\u0632\u0646 \u0631\u06a9\u06be\u0646\u06d2 \u06a9\u06cc \u0645\u0634\u0642\u0648\u06ba \u06a9\u06d2 \u062f\u0648\u0631\u0627\u0646 \u0627\u0633\u062a\u062d\u06a9\u0627\u0645 \u0627\u0648\u0631 \u0628\u0646\u06cc\u0627\u062f \u06a9\u06cc \u0637\u0627\u0642\u062a \u06a9\u0648 \u0628\u06c1\u062a\u0631 \u0628\u0646\u0627\u062a\u0627 \u06c1\u06d2\u060c \u062e\u0627\u0635 \u0637\u0648\u0631 \u067e\u0631 \u062c\u0628 \u0628\u06be\u0627\u0631\u06cc 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after:border-solid after:border-t-[#ccc]\n            before:content-[''] before:flex-1 before:mr-4 before:my-[0.7rem] before:border-t before:border-solid before:border-t-[#ccc]\n            font-article-heading pb-0 text-[length:var(--article-river-title--font-size,1em)] uppercase sm:text-[length:var(--article-river-title--font-size,0.875em)] font-bold\n        \"><\/p>\n<p>            \u0622\u06af\u06d2 \u06a9\u06cc\u0627 \u067e\u0691\u06be\u0646\u0627 \u06c1\u06d2\u06d4<br \/>\n        <\/span><\/p>\n<\/aside>\n<p>\u0622\u062e\u0631 \u06a9\u0627\u0631<strong> \u0634\u06a9\u0644 4 \u0628\u06cc\u0644\u0646\u0633<\/strong> \u06cc\u06c1 \u0679\u062e\u0646\u0648\u06ba \u06a9\u06cc \u0646\u0642\u0644 \u0648 \u062d\u0631\u06a9\u062a \u0627\u0648\u0631 \u0628\u0686\u06be\u0691\u06d2 \u06a9\u06cc \u0637\u0627\u0642\u062a \u06a9\u06d2 \u0644\u06cc\u06d2 \u0628\u06c1\u062a \u0627\u06c1\u0645 \u06c1\u06d2 \u062c\u0628\u06a9\u06c1 \u0645\u062e\u0627\u0644\u0641 \u0679\u0627\u0646\u06af 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id=\"elk-9d8954ea-c18a-11f1-8a00-c58c75dabd2d\"\/>\n<figure class=\"van-image-figure pull-right inline-layout\" data-bordeaux-image-check=\"\">\n<div class=\"image-full-width-wrapper\">\n<div class=\"image-widthsetter\" style=\"max-width:676px;\">\n<p class=\"vanilla-image-block\" style=\"padding-top:31.51%;\"> <picture data-new-v2-image=\"true\"><source type=\"image\/webp\"  \/><\/picture><\/p>\n<\/div>\n<\/div>\n<\/figure>\n<p id=\"elk-9d8955bc-c18a-11f1-8778-bf9a143ef1be\"><em>\u067e\u06cc\u0631\u0648\u06cc \u06a9\u0631\u06cc\u06ba <\/em><em>\u06af\u0648\u06af\u0644 \u0646\u06cc\u0648\u0632 \u06a9\u06d2 \u0644\u06cc\u06d2 \u0679\u0627\u0645 \u06a9\u06cc \u06af\u0627\u0626\u06cc\u0688<\/em> \u0627\u0648\u0631<em> <\/em><em>\u06c1\u0645\u06cc\u06ba \u0627\u06cc\u06a9 \u062a\u0631\u062c\u06cc\u062d\u06cc \u0630\u0631\u06cc\u0639\u06c1 \u06a9\u06d2 \u0637\u0648\u0631 \u067e\u0631 \u0634\u0627\u0645\u0644 \u06a9\u0631\u06cc\u06ba\u06d4<\/em><em>    \u0627\u067e\u0646\u06cc 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[&hellip;]<\/p>\n","protected":false},"author":6,"featured_media":30491,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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