{"id":6750,"date":"2025-12-23T01:25:57","date_gmt":"2025-12-22T22:25:57","guid":{"rendered":"https:\/\/planet-www.com\/marketing-tutorials\/?p=6750"},"modified":"2025-12-23T01:25:57","modified_gmt":"2025-12-22T22:25:57","slug":"abc-running-drills-for-beginners-and-advanced-runners","status":"publish","type":"post","link":"https:\/\/planet-www.com\/marketing-tutorials\/abc-running-drills-for-beginners-and-advanced-runners\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a: \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646"},"content":{"rendered":"\n<p>\u062a\u062e\u064a\u0644 \u0623\u0646\u0643 \u062a\u0633\u062a\u0639\u062f \u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629\u060c \u062a\u0631\u062a\u062f\u064a \u062d\u0630\u0627\u0621\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u062a\u0646\u0637\u0644\u0642 \u0645\u0628\u0627\u0634\u0631\u0629 \u062f\u0648\u0646 \u0623\u064a \u062a\u062d\u0636\u064a\u0631. \u0628\u0639\u062f \u062f\u0642\u0627\u0626\u0642 \u0642\u0644\u064a\u0644\u0629\u060c \u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 \u062d\u0627\u062f \u0641\u064a \u0639\u0636\u0644\u0629 \u0627\u0644\u0641\u062e\u0630 \u064a\u062c\u0628\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0642\u0641. \u0647\u0630\u0627 \u0627\u0644\u0633\u064a\u0646\u0627\u0631\u064a\u0648 \u064a\u062a\u0643\u0631\u0631 \u0645\u0639 \u0622\u0644\u0627\u0641 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0647\u0648 \u0625\u0647\u0645\u0627\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644\u060c \u0633\u0646\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0633\u0646\u0643\u062a\u0634\u0641 \u0645\u0639\u064b\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636\u060c \u0648\u0647\u064a \u062a\u0642\u0646\u064a\u0629 \u0645\u062a\u062e\u0635\u0635\u0629 \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0627\u0644\u0639\u062f\u0651\u0627\u0624\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645.<\/p>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u062e\u0637\u0648\u0629 \u0627\u062e\u062a\u064a\u0627\u0631\u064a\u0629\u060c \u0628\u0644 \u0647\u064a \u0623\u0633\u0627\u0633 \u0623\u064a \u062a\u062f\u0631\u064a\u0628 \u0646\u0627\u062c\u062d. \u0648\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u062a\u062d\u062f\u064a\u062f\u064b\u0627 \u062a\u0645\u062b\u0644 \u0646\u0642\u0644\u0629 \u0646\u0648\u0639\u064a\u0629 \u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u062c\u0631\u064a\u060c \u062d\u064a\u062b \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u062a\u0633\u062e\u064a\u0646 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0646\u064a \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f. \u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0639\u062f\u0627\u0621\u064b \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u0623\u0648 \u0645\u062d\u062a\u0631\u0641\u064b\u0627\u060c \u0641\u0625\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0633\u062a\u063a\u064a\u0631 \u0637\u0631\u064a\u0642\u0629 \u0627\u0633\u062a\u0639\u062f\u0627\u062f\u0643 \u0644\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u062c\u0630\u0631\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0644\u0645\u0627\u0630\u0627 \u062a\u0639\u062a\u0628\u0631 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u0636\u0631\u0648\u0631\u064a\u0629\u061f<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621<\/h3>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u062a\u0639\u0645\u0644 \u0643\u062c\u0633\u0631 \u0622\u0645\u0646 \u0628\u064a\u0646 \u062d\u0627\u0644\u0629 \u0627\u0644\u0631\u0627\u062d\u0629 \u0648\u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0643\u062b\u0641. \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0639\u0636\u0644\u0627\u062a\u0643 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u0648\u0623\u0642\u0644 \u0639\u0631\u0636\u0629 \u0644\u0644\u062a\u0645\u0632\u0642 \u0623\u0648 \u0627\u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u064a. \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u062a\u0624\u0643\u062f \u0623\u0646 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u0642\u0644\u0644\u0648\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 50%.<\/p>\n\n\n\n<p>\u062a\u062d\u0633\u064a\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0639\u0646\u064a \u0623\u062f\u0627\u0621\u064b \u0623\u0641\u0636\u0644 \u0648\u0637\u0627\u0642\u0629 \u0623\u0643\u0628\u0631. \u062e\u0644\u0627\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u060c \u064a\u062a\u0633\u0627\u0631\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627\u060c \u0645\u0645\u0627 \u064a\u0647\u064a\u0626 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0642\u0644\u0628\u064a \u0627\u0644\u0648\u0639\u0627\u0626\u064a \u0644\u0644\u062c\u0647\u062f \u0627\u0644\u0642\u0627\u062f\u0645. \u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0645\u062a\u062f\u0631\u062c \u064a\u0645\u0646\u0639 \u0627\u0644\u0635\u062f\u0645\u0629 \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629 \u0644\u0644\u062c\u0633\u0645 \u0648\u064a\u062d\u0645\u064a\u0643 \u0645\u0646 \u0627\u0644\u062f\u0648\u0627\u0631 \u0623\u0648 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0628\u0643\u0631.<\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0645\u062d\u0633\u0651\u0646\u0629 \u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u062a\u062a\u0631\u062c\u0645 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u062e\u0637\u0648\u0627\u062a \u0623\u0637\u0648\u0644 \u0648\u0623\u0643\u062b\u0631 \u0643\u0641\u0627\u0621\u0629. \u0639\u0636\u0644\u0627\u062a \u0645\u0633\u062a\u0639\u062f\u0629 \u0648\u062f\u0627\u0641\u0626\u0629 \u062a\u0639\u0646\u064a \u062d\u0631\u0643\u0629 \u0623\u0633\u0647\u0644 \u0648\u0645\u062f\u0649 \u062d\u0631\u0643\u064a \u0623\u0648\u0633\u0639\u060c \u0645\u0645\u0627 \u064a\u062d\u0633\u0646 \u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062c\u0631\u064a \u0628\u0634\u0643\u0644 \u0645\u0644\u062d\u0648\u0638.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0639\u0644\u0649 \u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0631\u064a<\/h3>\n\n\n\n<p>\u0632\u064a\u0627\u062f\u0629 \u0643\u0641\u0627\u0621\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0647\u064a \u0627\u0644\u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u0625\u062d\u0645\u0627\u0621 \u062c\u064a\u062f. \u0639\u0646\u062f\u0645\u0627 \u062a\u0646\u0634\u0637 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u0623\u0648\u062a\u0627\u0631\u0643 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d\u060c \u062a\u062a\u062d\u0631\u0643 \u0628\u0627\u0646\u0633\u064a\u0627\u0628\u064a\u0629 \u0623\u0643\u0628\u0631 \u0648\u062a\u0628\u0630\u0644 \u0637\u0627\u0642\u0629 \u0623\u0642\u0644 \u0644\u0646\u0641\u0633 \u0627\u0644\u0645\u0633\u0627\u0641\u0629. \u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0627\u062a \u0623\u0637\u0648\u0644 \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0645\u0628\u0643\u0631.<\/p>\n\n\n\n<p>\u062a\u062d\u0633\u064a\u0646 \u0633\u0631\u0639\u0629 \u0627\u0644\u0627\u0633\u062a\u062c\u0627\u0628\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u064a\u0638\u0647\u0631 \u0628\u0648\u0636\u0648\u062d \u0641\u064a \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u062a\u0633\u062a\u062c\u064a\u0628 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0644\u0625\u0634\u0627\u0631\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0645\u0645\u0627 \u064a\u0645\u0646\u062d\u0643 \u0631\u062f\u0648\u062f \u0641\u0639\u0644 \u0623\u0641\u0636\u0644 \u0648\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0633\u0631\u0639\u0629 \u0628\u0633\u0644\u0627\u0633\u0629.<\/p>\n\n\n\n<p>\u0622\u0644\u0627\u0645 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0632\u0639\u062c\u0629 \u064a\u0645\u0643\u0646 \u062a\u0642\u0644\u064a\u0644\u0647\u0627 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0645\u0646\u0627\u0633\u0628. \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062c\u064a\u062f \u0644\u0644\u0639\u0636\u0644\u0627\u062a \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0631\u0627\u0643\u0645 \u062d\u0645\u0636 \u0627\u0644\u0644\u0627\u0643\u062a\u064a\u0643 \u0648\u064a\u0633\u0631\u0639 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0643\u0645\u0627 \u0623\u0646 \u0627\u0644\u0625\u0639\u062f\u0627\u062f \u0627\u0644\u0646\u0641\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u0648\u0641\u0631\u0647 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062f\u062e\u0648\u0644 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636\u061f<\/h2>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/ABC-Running-Drills-1024x683.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646\n\" class=\"wp-image-6754\" srcset=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/ABC-Running-Drills-1024x683.png 1024w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/ABC-Running-Drills-300x200.png 300w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/ABC-Running-Drills-768x512.png 768w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/ABC-Running-Drills.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/em><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0623\u0635\u0644 \u0648\u062a\u0627\u0631\u064a\u062e \u062a\u0645\u0627\u0631\u064a\u0646 ABC<\/h3>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0646\u0634\u0623\u062a \u0641\u064a \u0639\u0627\u0644\u0645 \u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0642\u0648\u0649 \u0627\u0644\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629 \u0648\u0627\u0646\u062a\u0634\u0631\u062a \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0644\u062a\u0635\u0628\u062d \u062c\u0632\u0621\u064b\u0627 \u0623\u0633\u0627\u0633\u064a\u064b\u0627 \u0645\u0646 \u0628\u0631\u0627\u0645\u062c \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0641\u064a \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0633\u062a\u0648\u064a\u0627\u062a. \u0627\u0644\u062d\u0631\u0648\u0641 A \u0648B \u0648C \u062a\u0634\u064a\u0631 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b \u062d\u0631\u0643\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u062a\u062d\u0627\u0643\u064a \u0648\u062a\u062d\u0633\u0646 \u0645\u0631\u0627\u062d\u0644 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p>\u0627\u0644\u0645\u062f\u0631\u0628\u0648\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u062d\u0648\u0644 \u0627\u0644\u0639\u0627\u0644\u0645 \u064a\u0639\u062a\u0628\u0631\u0648\u0646 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u062f\u0627\u0629 \u0644\u0627 \u063a\u0646\u0649 \u0639\u0646\u0647\u0627 \u0644\u062a\u0637\u0648\u064a\u0631 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621. \u0645\u0646 \u0627\u0644\u0623\u0648\u0644\u0645\u0628\u064a\u0627\u062f \u0625\u0644\u0649 \u0645\u0627\u0631\u0627\u062b\u0648\u0646\u0627\u062a \u0627\u0644\u0647\u0648\u0627\u0629\u060c \u062a\u062c\u062f \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u062d\u0627\u0636\u0631\u0629 \u0641\u064a \u0643\u0644 \u0645\u0643\u0627\u0646 \u064a\u0648\u062c\u062f \u0641\u064a\u0647 \u0639\u062f\u0651\u0627\u0624\u0648\u0646 \u062c\u0627\u062f\u0648\u0646 \u0641\u064a \u062a\u0637\u0648\u064a\u0631 \u0623\u0646\u0641\u0633\u0647\u0645.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0648\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629<\/h3>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a\u0629 \u062a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645. \u0623\u0645\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0641\u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u062a\u0642\u0646\u064a\u060c \u062d\u064a\u062b \u062a\u0639\u0645\u0644 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0622\u0644\u064a\u0629 \u0627\u0644\u062c\u0631\u064a \u0646\u0641\u0633\u0647\u0627.<\/p>\n\n\n\n<p>\u0628\u064a\u0646\u0645\u0627 \u064a\u0643\u062a\u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0628\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629\u060c \u062a\u0631\u0643\u0632 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0639\u0644\u0649 \u062d\u0631\u0643\u0627\u062a \u0645\u062d\u062f\u062f\u0629 \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0627\u0644\u062c\u0631\u064a \u0648\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u0639\u0635\u0628\u064a \u0627\u0644\u0639\u0636\u0644\u064a. \u0647\u0630\u0627 \u0627\u0644\u062a\u062e\u0635\u0635 \u064a\u062c\u0639\u0644\u0647\u0627 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629 \u0644\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u0639\u0648\u0646 \u0644\u062a\u062d\u0633\u064a\u0646 \u0623\u062f\u0627\u0626\u0647\u0645.<\/p>\n\n\n\n<p>\u0627\u0633\u062a\u062e\u062f\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0639\u0646\u062f\u0645\u0627 \u062a\u0631\u064a\u062f \u062a\u062d\u0636\u064a\u0631\u064b\u0627 \u0634\u0627\u0645\u0644\u0627\u064b \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0629\u060c \u062e\u0627\u0635\u0629 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a. \u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a \u0644\u0644\u062c\u0648\u0644\u0627\u062a \u0627\u0644\u062a\u0631\u0641\u064a\u0647\u064a\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u0623\u0648 \u0639\u0646\u062f\u0645\u0627 \u064a\u0643\u0648\u0646 \u0627\u0644\u0648\u0642\u062a \u0645\u062d\u062f\u0648\u062f\u064b\u0627.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u062f\u0644\u064a\u0644 \u0634\u0627\u0645\u0644 \u0644\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 (ABC Running Drills)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 A &#8211; \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 (High Knees \/ A-Skip)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/High-Knees-A-Skip-1024x683.png\" alt=\"\" class=\"wp-image-6755\" srcset=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/High-Knees-A-Skip-1024x683.png 1024w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/High-Knees-A-Skip-300x200.png 300w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/High-Knees-A-Skip-768x512.png 768w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/High-Knees-A-Skip.png 1536w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/em><\/p>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 A \u0647\u0648 \u062d\u062c\u0631 \u0627\u0644\u0623\u0633\u0627\u0633 \u0641\u064a \u0633\u0644\u0633\u0644\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 ABC\u060c \u0648\u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a. \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645\u060c \u062b\u0645 \u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0631\u0643\u0628\u0629 \u0648\u0627\u062d\u062f\u0629 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0641\u062e\u0630\u0643 \u0645\u0648\u0627\u0632\u064a\u064b\u0627 \u0644\u0644\u0623\u0631\u0636 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0627\u0644\u0638\u0647\u0631. \u0628\u062f\u0651\u0644 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u062d\u0631\u0643\u0629 \u0625\u064a\u0642\u0627\u0639\u064a\u0629 \u0633\u0631\u064a\u0639\u0629\u060c \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0644\u0643\u0646 \u0645\u0639 \u062a\u0631\u0643\u064a\u0632 \u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0631\u0643\u0628\u0629.<\/p>\n\n\n\n<p>\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u062a\u0634\u0645\u0644 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629\u060c \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0648\u0631\u0643 \u0627\u0644\u0645\u062b\u0646\u064a\u0629\u060c \u0648\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u062e\u0644\u0641\u064a\u0629. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0639\u0644\u0645\u0643 \u0643\u064a\u0641\u064a\u0629 \u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645 \u0628\u0633\u0631\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0647\u064a \u0645\u0647\u0627\u0631\u0629 \u062d\u0627\u0633\u0645\u0629 \u0644\u0644\u062c\u0631\u064a \u0627\u0644\u0641\u0639\u0627\u0644.<\/p>\n\n\n\n<p>\u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062a\u0634\u0645\u0644 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0639\u062f\u0645 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0628\u0645\u0627 \u064a\u0643\u0641\u064a\u060c \u0623\u0648 \u0627\u0644\u0647\u0628\u0648\u0637 \u0628\u0639\u0646\u0641 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636. \u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0644\u0647\u0628\u0648\u0637 \u0639\u0644\u0649 \u0645\u0642\u062f\u0645\u0629 \u0627\u0644\u0642\u062f\u0645 \u0628\u0631\u0641\u0642 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u0645 \u0645\u0646\u062a\u0635\u0628\u0629. \u0627\u0628\u062f\u0623 \u0628\u064020-30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629\u060c \u0648\u0643\u0631\u0631 \u0645\u0631\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b \u0645\u0631\u0627\u062a.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 B &#8211; \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u0633\u0627\u0642 (B-Skip \/ Foreleg Reach)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"870\" height=\"655\" src=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/B-Skip-foreleg-Reach.jpg\" alt=\"\" class=\"wp-image-6756\" srcset=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/B-Skip-foreleg-Reach.jpg 870w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/B-Skip-foreleg-Reach-300x226.jpg 300w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/B-Skip-foreleg-Reach-768x578.jpg 768w\" sizes=\"auto, (max-width: 870px) 100vw, 870px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/em><\/p>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 B \u064a\u0628\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 A \u0628\u0625\u0636\u0627\u0641\u0629 \u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0644\u0644\u0633\u0627\u0642. \u0628\u0639\u062f \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0643\u0645\u0627 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 A\u060c \u0645\u062f \u0633\u0627\u0642\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0631\u0639\u0629 \u062b\u0645 \u0627\u0633\u062d\u0628\u0647\u0627 \u0644\u0644\u062e\u0644\u0641 \u0628\u0642\u0648\u0629 \u0642\u0628\u0644 \u0623\u0646 \u062a\u0644\u0645\u0633 \u0627\u0644\u0623\u0631\u0636. \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u062d\u0627\u0643\u064a \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u062e\u064a\u0631\u0629 \u0645\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u062c\u0631\u064a \u0639\u0646\u062f\u0645\u0627 \u062a\u0633\u062a\u0639\u062f \u0627\u0644\u0642\u062f\u0645 \u0644\u0644\u0647\u0628\u0648\u0637 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/p>\n\n\n\n<p>\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0645\u062d\u062f\u062f\u0629 \u0644\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u062a\u0634\u0645\u0644 \u062a\u0642\u0648\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629\u060c \u062a\u062d\u0633\u064a\u0646 \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0647\u0628\u0648\u0637 \u0641\u064a \u0627\u0644\u062c\u0631\u064a\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0645\u062f\u0649 \u0627\u0644\u062d\u0631\u0643\u0629 \u0641\u064a \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643. \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u064a\u062c\u0628 \u0623\u0646 \u064a\u0631\u0643\u0632\u0648\u0627 \u0639\u0644\u0649 \u0625\u062a\u0642\u0627\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0628\u0628\u0637\u0621 \u0642\u0628\u0644 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629\u060c \u0628\u064a\u0646\u0645\u0627 \u064a\u0645\u0643\u0646 \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0625\u0636\u0627\u0641\u0629 \u062d\u0631\u0643\u0629 \u0642\u0641\u0632 \u062e\u0641\u064a\u0641\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0634\u062f\u0629.<\/p>\n\n\n\n<p>\u0646\u0635\u064a\u062d\u0629 \u0645\u0647\u0645\u0629: \u0644\u0627 \u062a\u0645\u062f \u0633\u0627\u0642\u0643 \u0628\u0639\u064a\u062f\u064b\u0627 \u062c\u062f\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u062d\u064a\u062b \u064a\u062c\u0628 \u0623\u0646 \u062a\u0647\u0628\u0637 \u0627\u0644\u0642\u062f\u0645 \u062a\u062d\u062a \u0645\u0631\u0643\u0632 \u062b\u0642\u0644 \u062c\u0633\u0645\u0643 \u0648\u0644\u064a\u0633 \u0623\u0645\u0627\u0645\u0647. \u0627\u0628\u062f\u0623 \u0628\u064015-20 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0627\u0644\u062a\u0645\u0631\u064a\u0646 C &#8211; \u0627\u0644\u0631\u0643\u0644 \u0627\u0644\u062e\u0644\u0641\u064a (Butt Kicks \/ C-Skip)<\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"880\" height=\"635\" src=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/v4-460px-do-butt-kicks-step-9-version-2.webp\" alt=\"\" class=\"wp-image-6757\" srcset=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/v4-460px-do-butt-kicks-step-9-version-2.webp 880w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/v4-460px-do-butt-kicks-step-9-version-2-300x216.webp 300w, https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/v4-460px-do-butt-kicks-step-9-version-2-768x554.webp 768w\" sizes=\"auto, (max-width: 880px) 100vw, 880px\" \/><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><em>\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/em><\/p>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 C \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0645\u0646 \u062f\u0648\u0631\u0629 \u0627\u0644\u062c\u0631\u064a. \u0627\u062c\u0631\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0623\u0648 \u062a\u062d\u0631\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0628\u0637\u0621 \u0645\u0639 \u0631\u0643\u0644 \u0643\u0639\u0628\u064a\u0643 \u0644\u0644\u062e\u0644\u0641 \u0644\u062a\u0635\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0623\u0648 \u0623\u0642\u0631\u0628 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0625\u0644\u064a\u0647\u0627. \u0627\u0644\u0647\u062f\u0641 \u0647\u0648 \u0632\u064a\u0627\u062f\u0629 \u0633\u0631\u0639\u0629 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u062a\u062d\u0633\u064a\u0646 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u0627\u0642 \u0628\u0639\u062f \u0627\u0644\u062f\u0641\u0639.<\/p>\n\n\n\n<p>\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0637\u0648\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u062e\u0630 \u0627\u0644\u062e\u0644\u0641\u064a\u0629 \u0628\u0634\u0643\u0644 \u0627\u0633\u062a\u062b\u0646\u0627\u0626\u064a \u0648\u064a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0631\u0628\u0627\u0639\u064a\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629. \u0643\u0645\u0627 \u064a\u0639\u0644\u0645\u0643 \u0643\u064a\u0641\u064a\u0629 \u0633\u062d\u0628 \u0627\u0644\u0642\u062f\u0645 \u0628\u0633\u0631\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0631\u0636 \u0628\u0639\u062f \u0627\u0644\u062f\u0641\u0639\u060c \u0645\u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0646 \u0633\u0631\u0639\u0629 \u062f\u0648\u0631\u0627\u0646 \u0627\u0644\u0633\u0627\u0642 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0633\u0631\u0639\u0629 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p>\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646: \u0631\u0643\u0632 \u0639\u0644\u0649 \u0644\u0645\u0633 \u0627\u0644\u0643\u0639\u0628 \u0644\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0644\u0648 \u0644\u0628\u0636\u0639 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629\u060c \u0648\u0632\u062f \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0625\u064a\u0642\u0627\u0639 \u0633\u0631\u064a\u0639 \u0645\u0639 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u0628\u0642\u0627\u0621 \u0627\u0644\u0641\u062e\u0630 \u0639\u0645\u0648\u062f\u064a\u064b\u0627 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0631\u064a\u0628\u062a\u064a\u0646 \u0645\u0646 \u0628\u0639\u0636\u0647\u0645\u0627. \u0645\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0648\u0635\u0649 \u0628\u0647\u0627: 20-30 \u062b\u0627\u0646\u064a\u0629 \u0644\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u062a\u0642\u062f\u0645\u0629<\/h3>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u0629 \u0648\u0627\u0644\u0642\u0641\u0632 \u0627\u0644\u062e\u0641\u064a\u0641\u060c \u0645\u0645\u0627 \u064a\u0636\u064a\u0641 \u0628\u0639\u062f\u064b\u0627 \u062c\u062f\u064a\u062f\u064b\u0627 \u0644\u0644\u062a\u062f\u0631\u064a\u0628. \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u062a\u0633\u0627\u0631\u0639 \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621 \u062b\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0644\u0645\u0633\u0627\u0641\u0629 50-80 \u0645\u062a\u0631\u060c \u0648\u0647\u0648 \u0645\u062b\u0627\u0644\u064a \u0644\u062a\u0647\u064a\u0626\u0629 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0633\u0631\u0639\u0627\u062a \u0627\u0644\u0639\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<p>\u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u0648\u0629 \u0641\u064a \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0648\u064a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0627\u0644\u062a\u064a \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u064f\u0647\u0645\u0644 \u0641\u064a \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0641\u0642\u0637. \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0645\u0641\u064a\u062f\u0629 \u062e\u0627\u0635\u0629 \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0623\u0648 \u0645\u0646 \u064a\u0633\u062a\u0639\u062f\u0648\u0646 \u0644\u0633\u0628\u0627\u0642\u0627\u062a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0628\u0631\u0646\u0627\u0645\u062c \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u0643\u0627\u0645\u0644 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a (5-10 \u062f\u0642\u0627\u0626\u0642)<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h3>\n\n\n\n<p>\u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0644\u0645\u062f\u0629 3 \u062f\u0642\u0627\u0626\u0642 \u0644\u0631\u0641\u0639 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u062c\u0633\u0645 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0641\u062a\u0631\u0629\u060c \u0631\u0643\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0639\u0645\u064a\u0642 \u0648\u0627\u0644\u0645\u0646\u062a\u0638\u0645. \u0628\u0639\u062f \u0630\u0644\u0643\u060c \u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642\u060c \u0648\u062a\u0634\u0645\u0644 \u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0633\u0627\u0642 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641 (10 \u0645\u0631\u0627\u062a \u0644\u0643\u0644 \u0633\u0627\u0642)\u060c \u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0648\u0631\u0643 (5 \u0645\u0631\u0627\u062a \u0641\u064a \u0643\u0644 \u0627\u062a\u062c\u0627\u0647)\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 (6-8 \u0645\u0631\u0627\u062a).<\/p>\n\n\n\n<p>\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u0646\u0641\u0630 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0645\u062f\u0629 2-3 \u062f\u0642\u0627\u0626\u0642: \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 A (20 \u062b\u0627\u0646\u064a\u0629)\u060c \u0627\u0633\u062a\u0631\u062d 10 \u062b\u0648\u0627\u0646\u060c \u062b\u0645 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 C (20 \u062b\u0627\u0646\u064a\u0629)\u060c \u0627\u0633\u062a\u0631\u062d\u060c \u0648\u0643\u0631\u0631 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649. \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u064a\u0645\u0643\u0646 \u062a\u0623\u062c\u064a\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 B \u062d\u062a\u0649 \u062a\u062a\u0642\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u064a\u0646 A \u0648C.<\/p>\n\n\n\n<p>\u0645\u062b\u0627\u0644 \u0639\u0645\u0644\u064a: \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u0637\u0637 \u0644\u0644\u062c\u0631\u064a \u0644\u0645\u0633\u0627\u0641\u0629 3 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u0635\u0628\u0627\u062d\u064b\u0627\u060c \u0627\u0633\u062a\u064a\u0642\u0638 \u0642\u0628\u0644 10 \u062f\u0642\u0627\u0626\u0642 \u0645\u0646 \u0645\u0648\u0639\u062f \u0627\u0644\u062c\u0631\u064a\u060c \u0648\u0627\u0628\u062f\u0623 \u0627\u0644\u0631\u0648\u062a\u064a\u0646 \u062f\u0627\u062e\u0644 \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0641\u064a \u0627\u0644\u062d\u062f\u064a\u0642\u0629 \u0627\u0644\u0642\u0631\u064a\u0628\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646<\/h3>\n\n\n\n<p>\u0627\u0644\u0645\u062d\u062a\u0631\u0641\u0648\u0646 \u064a\u062d\u062a\u0627\u062c\u0648\u0646 \u0625\u062d\u0645\u0627\u0621\u064b \u0623\u0643\u062b\u0631 \u062a\u062e\u0635\u0635\u064b\u0627. \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0647\u0631\u0648\u0644\u0629 \u0627\u0644\u062e\u0641\u064a\u0641\u0629 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0628\u0648\u062a\u064a\u0631\u0629 \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062d\u062f\u064a\u062b \u0628\u0634\u0643\u0644 \u0645\u0631\u064a\u062d. \u0647\u0630\u0627 \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0646\u0628\u0636 \u0648\u064a\u0647\u064a\u0626 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0644\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<p>\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0627\u0644\u0645\u062a\u0642\u062f\u0645\u0629 \u0644\u0645\u062f\u0629 3-4 \u062f\u0642\u0627\u0626\u0642: \u0646\u0641\u0630 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 A (30 \u062b\u0627\u0646\u064a\u0629)\u060c \u062b\u0645 B (30 \u062b\u0627\u0646\u064a\u0629)\u060c \u062b\u0645 C (30 \u062b\u0627\u0646\u064a\u0629)\u060c \u0645\u0639 \u0631\u0627\u062d\u0629 15 \u062b\u0627\u0646\u064a\u0629 \u0628\u064a\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646. \u0643\u0631\u0631 \u0627\u0644\u062f\u0648\u0631\u0629 \u0645\u0631\u062a\u064a\u0646. \u0623\u0636\u0641 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0641\u0632 \u0628\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0623\u0648 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u062d\u0633\u0628 \u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643.<\/p>\n\n\n\n<p>\u0627\u062e\u062a\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u064a\u0631\u0629: 2-3 \u062c\u0648\u0644\u0627\u062a \u0645\u0646 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0645\u062a\u0633\u0627\u0631\u0639 \u0644\u0645\u0633\u0627\u0641\u0629 50 \u0645\u062a\u0631\u060c \u062d\u064a\u062b \u062a\u0628\u062f\u0623 \u0628\u0633\u0631\u0639\u0629 70% \u062b\u0645 \u062a\u0632\u064a\u062f \u0625\u0644\u0649 90% \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0647\u0630\u0627 \u064a\u062d\u0636\u0631 \u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u0644\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0642\u0635\u0649.<\/p>\n\n\n\n<p>\u062c\u062f\u0648\u0644 \u0632\u0645\u0646\u064a: 5 \u062f\u0642\u0627\u0626\u0642 \u0647\u0631\u0648\u0644\u0629 + 4 \u062f\u0642\u0627\u0626\u0642 ABC + 2 \u062f\u0642\u064a\u0642\u0629 \u062c\u0631\u064a \u0645\u062a\u0633\u0627\u0631\u0639 = 11 \u062f\u0642\u064a\u0642\u0629 \u0625\u062d\u0645\u0627\u0621 \u0634\u0627\u0645\u0644 \u0648\u0645\u062b\u0627\u0644\u064a.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0625\u0636\u0627\u0641\u064a\u0629 \u062a\u0643\u0645\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 ABC<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629<\/h3>\n\n\n\n<p>\u062a\u0623\u0631\u062c\u062d \u0627\u0644\u0633\u0627\u0642 \u0645\u0646 \u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062f\u064a\u0646\u0627\u0645\u064a\u0643\u064a\u0629. \u0642\u0641 \u0628\u062c\u0627\u0646\u0628 \u062d\u0627\u0626\u0637 \u0623\u0648 \u0639\u0645\u0648\u062f \u0644\u0644\u062f\u0639\u0645\u060c \u0648\u0623\u0631\u062c\u062d \u0633\u0627\u0642\u064b\u0627 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641 \u0628\u062d\u0631\u0643\u0629 \u0633\u0644\u0633\u0629. \u0627\u0628\u062f\u0623 \u0628\u062d\u0631\u0643\u0627\u062a \u0635\u063a\u064a\u0631\u0629 \u0648\u0632\u062f \u0627\u0644\u0645\u062f\u0649 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627. \u0643\u0631\u0631 10-15 \u0645\u0631\u0629 \u0644\u0643\u0644 \u0633\u0627\u0642\u060c \u062b\u0645 \u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u062c\u0627\u0646\u0628\u064a\u064b\u0627.<\/p>\n\n\n\n<p>\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0645\u0639 \u0627\u0644\u062f\u0648\u0631\u0627\u0646 \u064a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u062f\u062f \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0641\u062e\u0630 \u0645\u0639 \u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u062c\u0630\u0639. \u0627\u062a\u062e\u0630 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u060c \u062b\u0645 \u0623\u062f\u0631 \u062c\u0630\u0639\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u0648\u0645\u062f \u064a\u062f\u064a\u0643 \u0646\u062d\u0648 \u0627\u0644\u0633\u0642\u0641. \u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062d\u0633\u0646 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0648\u0631\u0643 \u0648\u0627\u0644\u0638\u0647\u0631 \u0645\u0639\u064b\u0627.<\/p>\n\n\n\n<p>\u062f\u0648\u0627\u0626\u0631 \u0627\u0644\u0648\u0631\u0643 \u062a\u0646\u0634\u0637 \u0645\u0641\u0635\u0644 \u0627\u0644\u0648\u0631\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0642\u0641 \u0639\u0644\u0649 \u0633\u0627\u0642 \u0648\u0627\u062d\u062f\u0629 \u0648\u0627\u0631\u0633\u0645 \u062f\u0648\u0627\u0626\u0631 \u0643\u0628\u064a\u0631\u0629 \u0628\u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0623\u0648\u0644\u0627\u064b \u0641\u064a \u0627\u062a\u062c\u0627\u0647 \u0639\u0642\u0627\u0631\u0628 \u0627\u0644\u0633\u0627\u0639\u0629 \u062b\u0645 \u0639\u0643\u0633\u0647\u0627. 8-10 \u062f\u0648\u0627\u0626\u0631 \u0641\u064a \u0643\u0644 \u0627\u062a\u062c\u0627\u0647 \u0644\u0643\u0644 \u0633\u0627\u0642.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629<\/h3>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062c\u0633\u0631 \u062a\u0642\u0648\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0648\u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0633\u0641\u0644\u064a\u060c \u0648\u0647\u064a \u0639\u0636\u0644\u0627\u062a \u062d\u0627\u0633\u0645\u0629 \u0644\u0644\u062c\u0631\u064a \u0627\u0644\u0642\u0648\u064a. \u0627\u0633\u062a\u0644\u0642\u0650 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0631\u0641\u0639 \u0648\u0631\u0643\u064a\u0643 \u062d\u062a\u0649 \u064a\u0634\u0643\u0644 \u062c\u0633\u0645\u0643 \u062e\u0637\u064b\u0627 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646. \u0627\u062b\u0628\u062a \u0644\u062b\u0627\u0646\u064a\u062a\u064a\u0646 \u062b\u0645 \u0627\u0646\u0632\u0644. \u0643\u0631\u0631 12-15 \u0645\u0631\u0629.<\/p>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u062a\u0642\u0648\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062b\u0628\u062a\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646. \u0642\u0641 \u0628\u0642\u062f\u0645\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646\u060c \u062b\u0645 \u0627\u0646\u0632\u0644 \u0641\u064a \u0642\u0631\u0641\u0635\u0627\u0621 \u0648\u062a\u062d\u0631\u0643 \u062c\u0627\u0646\u0628\u064b\u0627 \u062e\u0637\u0648\u062a\u064a\u0646\u060c \u062b\u0645 \u0639\u062f. \u0647\u0630\u0627 \u064a\u062d\u0636\u0631 \u062c\u0633\u0645\u0643 \u0644\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0642\u0648\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0646\u0637\u0627\u0637 \u0627\u0644\u0628\u0633\u064a\u0637\u060c \u062d\u064a\u062b \u062a\u0642\u0641\u0632 \u0628\u0631\u0641\u0642 \u0645\u0646 \u0642\u062f\u0645 \u0644\u0623\u062e\u0631\u0649 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u064a\u0636\u064a\u0641 \u0639\u0646\u0635\u0631 \u0627\u0644\u0645\u0631\u062d \u0644\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0646\u0628\u0636 \u0628\u0633\u0631\u0639\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0623\u062e\u0637\u0627\u0621 \u0634\u0627\u0626\u0639\u0629 \u0641\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0623\u062e\u0637\u0627\u0621 \u064a\u0642\u0639 \u0641\u064a\u0647\u0627 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646<\/h3>\n\n\n\n<p>\u062a\u062e\u0637\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u062a\u0645\u0627\u0645\u064b\u0627 \u0647\u0648 \u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0623\u0643\u0628\u0631 \u0639\u0644\u0649 \u0627\u0644\u0625\u0637\u0644\u0627\u0642. \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u064a\u0639\u062a\u0642\u062f\u0648\u0646 \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644 \u0625\u0644\u0649 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062c\u0631\u064a \u0643\u0627\u0641\u064d\u060c \u0644\u0643\u0646 \u0647\u0630\u0627 \u0644\u0627 \u064a\u062d\u0636\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0634\u0643\u0644 \u0645\u0646\u0627\u0633\u0628.<\/p>\n\n\n\n<p>\u0627\u0644\u0628\u062f\u0621 \u0628\u0633\u0631\u0639\u0629 \u0639\u0627\u0644\u064a\u0629 \u062f\u0648\u0646 \u062a\u062f\u0631\u062c \u064a\u0635\u062f\u0645 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0632\u064a\u062f \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629. \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0627\u0631\u062f\u0629 \u0644\u0627 \u064a\u0645\u0643\u0646\u0647\u0627 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u0634\u062f\u0629 \u0627\u0644\u0645\u0641\u0627\u062c\u0626\u0629. \u0625\u0647\u0645\u0627\u0644 \u0627\u0644\u062a\u0646\u0641\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u062e\u0644\u0627\u0644 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0643\u0641\u0627\u0621\u062a\u0647\u060c \u0641\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0636\u0631\u0648\u0631\u064a \u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/p>\n\n\n\n<p>\u0639\u062f\u0645 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u064a\u062c\u0639\u0644\u0647\u0627 \u0645\u062c\u0631\u062f \u062d\u0631\u0643\u0627\u062a \u0639\u0634\u0648\u0627\u0626\u064a\u0629 \u0628\u062f\u0648\u0646 \u0641\u0627\u0626\u062f\u0629 \u062d\u0642\u064a\u0642\u064a\u0629. \u0627\u0644\u062c\u0648\u062f\u0629 \u0623\u0647\u0645 \u0645\u0646 \u0627\u0644\u0633\u0631\u0639\u0629\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0623\u062e\u0637\u0627\u0621 \u062d\u062a\u0649 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u064a\u0642\u0639\u0648\u0646 \u0641\u064a\u0647\u0627<\/h3>\n\n\n\n<p>\u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0644\u0645\u062f\u0629 \u0642\u0635\u064a\u0631\u0629 \u062c\u062f\u064b\u0627 \u062d\u062a\u0649 \u0628\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646. \u0627\u0644\u0627\u0639\u062a\u0642\u0627\u062f \u0628\u0623\u0646 2-3 \u062f\u0642\u0627\u0626\u0642 \u0643\u0627\u0641\u064a\u0629 \u0644\u0644\u0639\u062f\u0651\u0627\u0621 \u0627\u0644\u0645\u062d\u062a\u0631\u0641 \u062e\u0637\u0623 \u0634\u0627\u0626\u0639. \u0627\u0644\u062c\u0633\u0645 \u064a\u062d\u062a\u0627\u062c 10-15 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0644\u0644\u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u0643\u0627\u0645\u0644 \u0642\u0628\u0644 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629.<\/p>\n\n\n\n<p>\u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u0641\u0642\u0637 \u0648\u0625\u0647\u0645\u0627\u0644 \u0623\u062e\u0631\u0649 \u064a\u062e\u0644\u0642 \u0627\u062e\u062a\u0644\u0627\u0644\u0627\u062a. \u0628\u0639\u0636 \u0627\u0644\u0639\u062f\u0627\u0626\u064a\u0646 \u064a\u0631\u0643\u0632\u0648\u0646 \u0641\u0642\u0637 \u0639\u0644\u0649 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0648\u064a\u0646\u0633\u0648\u0646 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0631\u063a\u0645 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u0627\u0644\u062c\u0633\u0645 \u062a\u0639\u0645\u0644 \u0645\u0639\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0631\u064a.<\/p>\n\n\n\n<p>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u0645\u0628\u0627\u0634\u0631\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0642\u0648\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0645\u0624\u0642\u062a\u064b\u0627. \u0627\u0644\u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u062b\u0627\u0628\u062a\u0629 \u0645\u0643\u0627\u0646\u0647\u0627 \u0628\u0639\u062f \u0627\u0644\u062c\u0631\u064a\u060c \u0648\u0644\u064a\u0633 \u0642\u0628\u0644\u0647. \u0639\u062f\u0645 \u0627\u0644\u062a\u062f\u0631\u062c \u0641\u064a \u0627\u0644\u0634\u062f\u0629\u060c \u062d\u064a\u062b \u064a\u0646\u062a\u0642\u0644 \u0628\u0639\u0636 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u0633\u0631\u0639\u0629 \u0627\u0644\u0642\u0635\u0648\u0649 \u062f\u0648\u0646 \u0645\u0631\u062d\u0644\u0629 \u0627\u0646\u062a\u0642\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0644\u0625\u062d\u0645\u0627\u0621 \u0641\u0639\u0627\u0644 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">\u0643\u0645 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u061f<\/h3>\n\n\n\n<p>\u0644\u0644\u062c\u0631\u064a \u0627\u0644\u0642\u0635\u064a\u0631 (\u0623\u0642\u0644 \u0645\u0646 5 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a)\u060c 5-7 \u062f\u0642\u0627\u0626\u0642 \u0625\u062d\u0645\u0627\u0621 \u0639\u0627\u062f\u0629 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0643\u0627\u0641\u064a\u0629. \u0631\u0643\u0632 \u0639\u0644\u0649 \u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0646\u0628\u0636 \u0648\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642 \u0646\u0641\u0633\u0643.<\/p>\n\n\n\n<p>\u0644\u0644\u062c\u0631\u064a \u0627\u0644\u0637\u0648\u064a\u0644 (10 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u0641\u0623\u0643\u062b\u0631)\u060c \u062e\u0635\u0635 10-15 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u0625\u062d\u0645\u0627\u0621. \u062c\u0633\u0645\u0643 \u064a\u062d\u062a\u0627\u062c \u062a\u062d\u0636\u064a\u0631\u064b\u0627 \u0623\u0643\u062b\u0631 \u0634\u0645\u0648\u0644\u0627\u064b \u0644\u0644\u062c\u0647\u062f \u0627\u0644\u0645\u0637\u0648\u0644 \u0627\u0644\u0642\u0627\u062f\u0645. \u0642\u0628\u0644 \u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0623\u0648 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0645\u0643\u062b\u0641\u0629\u060c 15-20 \u062f\u0642\u064a\u0642\u0629 \u0645\u062b\u0627\u0644\u064a\u0629. \u0647\u0630\u0627 \u064a\u0636\u0645\u0646 \u0623\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0648\u062c\u0647\u0627\u0632\u0643 \u0627\u0644\u0639\u0635\u0628\u064a \u062c\u0627\u0647\u0632\u0627\u0646 \u0644\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u0623\u0642\u0635\u0649 \u0645\u0646 \u0627\u0644\u0644\u062d\u0638\u0629 \u0627\u0644\u0623\u0648\u0644\u0649.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0643\u0645 \u0645\u0631\u0629 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u064a\u062c\u0628 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 ABC\u061f<\/h3>\n\n\n\n<p>\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c 2-3 \u0645\u0631\u0627\u062a \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627 \u0643\u0627\u0641\u064a\u0629 \u0644\u062a\u0639\u0644\u0645 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u062f\u0648\u0646 \u0625\u0631\u0647\u0627\u0642. \u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c\u0647\u0627 \u0641\u064a \u0623\u064a\u0627\u0645 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629.<\/p>\n\n\n\n<p>\u0644\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646 \u0627\u0644\u0630\u064a\u0646 \u064a\u062c\u0631\u0648\u0646 5-6 \u0623\u064a\u0627\u0645 \u0623\u0633\u0628\u0648\u0639\u064a\u064b\u0627\u060c \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0641\u064a 4-5 \u062c\u0644\u0633\u0627\u062a \u0645\u062b\u0627\u0644\u064a\u0629. \u0647\u0630\u0627 \u064a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u064a\u0628\u0642\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u062d\u0627\u0644\u0629 \u062a\u0623\u0647\u0628 \u062f\u0627\u0626\u0645. \u0641\u064a \u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u062a\u064a \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0645\u062a\u0639\u0628\u064b\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0643\u062a\u0641\u0627\u0621 \u0628\u062c\u0648\u0644\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u062b\u0646\u062a\u064a\u0646 \u0623\u0648 \u062b\u0644\u0627\u062b.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">\u0645\u062a\u0649 \u064a\u062c\u0628 \u062a\u062c\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621\u061f<\/h3>\n\n\n\n<p>\u0641\u064a \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u062d\u0627\u062f\u0629 \u0645\u062b\u0644 \u0627\u0644\u0627\u0644\u062a\u0648\u0627\u0621 \u0623\u0648 \u0627\u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0634\u062f\u064a\u062f\u060c \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u062a\u0627\u0645\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621. \u0627\u0644\u0634\u062f \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0634\u062f\u064a\u062f \u0627\u0644\u0630\u064a \u064a\u0633\u0628\u0628 \u0623\u0644\u0645\u064b\u0627 \u062d\u062a\u0649 \u0639\u0646\u062f \u0627\u0644\u0645\u0634\u064a \u064a\u062d\u062a\u0627\u062c \u0639\u0644\u0627\u062c\u064b\u0627 \u0648\u0644\u064a\u0633 \u0625\u062d\u0645\u0627\u0621\u064b.<\/p>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0627\u0644\u062d\u0645\u0649 \u0623\u0648 \u0627\u0644\u0645\u0631\u0636\u060c \u062c\u0633\u0645\u0643 \u064a\u062d\u0627\u0631\u0628 \u0627\u0644\u0639\u062f\u0648\u0649 \u0648\u064a\u062d\u062a\u0627\u062c \u0637\u0627\u0642\u062a\u0647 \u0644\u0630\u0644\u0643. \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u062c\u0631\u064a \u0633\u064a\u0624\u062e\u0631\u0627\u0646 \u0627\u0644\u062a\u0639\u0627\u0641\u064a. \u0641\u064a \u062c\u0645\u064a\u0639 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0634\u0643 \u0623\u0648 \u0627\u0644\u0623\u0644\u0645 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u060c \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062e\u0635\u0627\u0626\u064a \u0627\u0644\u0639\u0644\u0627\u062c \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0636\u0631\u0648\u0631\u064a\u0629 \u0642\u0628\u0644 \u0627\u0633\u062a\u0626\u0646\u0627\u0641 \u0627\u0644\u062a\u062f\u0631\u064a\u0628.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0627\u0644\u062e\u0644\u0627\u0635\u0629: \u0627\u0628\u062f\u0623 \u062c\u0631\u064a\u0643 \u0628\u0625\u062d\u0645\u0627\u0621 \u0635\u062d\u064a\u062d<\/h2>\n\n\n\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0642\u0628\u0644 \u0627\u0644\u062c\u0631\u064a \u0644\u064a\u0633\u062a \u0645\u0636\u064a\u0639\u0629 \u0644\u0644\u0648\u0642\u062a\u060c \u0628\u0644 \u0647\u064a \u0627\u0633\u062a\u062b\u0645\u0627\u0631 \u0641\u064a \u0623\u062f\u0627\u0626\u0643 \u0648\u0635\u062d\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644. \u062a\u0645\u0627\u0631\u064a\u0646 ABC \u0644\u0644\u0631\u0643\u0636 \u062a\u062d\u062f\u064a\u062f\u064b\u0627 \u062a\u0642\u062f\u0645 \u0644\u0643 \u0637\u0631\u064a\u0642\u0629 \u0639\u0644\u0645\u064a\u0629 \u0648\u0645\u062b\u0628\u062a\u0629 \u0644\u062a\u062d\u0633\u064a\u0646 \u062a\u0642\u0646\u064a\u062a\u0643 \u0648\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0648\u0632\u064a\u0627\u062f\u0629 \u0643\u0641\u0627\u0621\u0629 \u062c\u0631\u064a\u0643.<\/p>\n\n\n\n<p>\u0633\u0648\u0627\u0621 \u0643\u0646\u062a \u0645\u0628\u062a\u062f\u0626\u064b\u0627 \u064a\u062e\u0637\u0648 \u062e\u0637\u0648\u0627\u062a\u0647 \u0627\u0644\u0623\u0648\u0644\u0649 \u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u062c\u0631\u064a\u060c \u0623\u0648 \u0645\u062d\u062a\u0631\u0641\u064b\u0627 \u064a\u0633\u0639\u0649 \u0644\u062a\u062d\u0637\u064a\u0645 \u0623\u0631\u0642\u0627\u0645\u0647 \u0627\u0644\u0642\u064a\u0627\u0633\u064a\u0629\u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0625\u062d\u0645\u0627\u0621 \u0645\u0646\u062a\u0638\u0645 \u0633\u064a\u063a\u064a\u0631 \u062a\u062c\u0631\u0628\u062a\u0643 \u062a\u0645\u0627\u0645\u064b\u0627. \u0627\u0628\u062f\u0623 \u0628\u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u064a\u0648\u0645\u064a\u064b\u0627\u060c \u0648\u0633\u062a\u0644\u0627\u062d\u0638 \u0627\u0644\u0641\u0631\u0642 \u062e\u0644\u0627\u0644 \u0623\u0633\u0627\u0628\u064a\u0639 \u0642\u0644\u064a\u0644\u0629.<\/p>\n\n\n\n<p>\u062a\u0630\u0643\u0631 \u0623\u0646 \u0643\u0644 \u0639\u062f\u0627\u0621 \u0639\u0638\u064a\u0645 \u0628\u062f\u0623 \u0628\u062e\u0637\u0648\u0629 \u0648\u0627\u062d\u062f\u0629\u060c \u0648\u0627\u0644\u062e\u0637\u0648\u0629 \u0627\u0644\u0623\u0648\u0644\u0649 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u062f\u0627\u0626\u0645\u064b\u0627 \u062a\u0628\u062f\u0623 \u0628\u0625\u062d\u0645\u0627\u0621 \u062c\u064a\u062f. \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u062d\u0642 \u0647\u0630\u0627 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0648\u0623\u0647\u062f\u0627\u0641\u0643 \u062a\u0633\u062a\u062d\u0642 \u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u0636\u064a\u0631. \u0627\u0646\u0637\u0644\u0642 \u0628\u062b\u0642\u0629\u060c \u0648\u0627\u0628\u062f\u0623 \u0643\u0644 \u062c\u0648\u0644\u0629 \u062c\u0631\u064a \u0628\u0625\u062d\u0645\u0627\u0621 \u064a\u0644\u064a\u0642 \u0628\u0637\u0645\u0648\u062d\u0627\u062a\u0643.<\/p>\n\n\n\n<p> \u0627\u0642\u0631\u0627 \u0627\u064a\u0636\u0627 <a href=\"https:\/\/planet-www.com\/marketing-tutorials\/vacuum-and-ball-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0641\u0651\u0627\u0643\u064a\u0648\u0645 \u0648\u0627\u0644\u0643\u0648\u0631: \u062e\u0637\u0648\u062a\u0643 \u0627\u0644\u0623\u0648\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u062c\u0645\u0627\u0644\u00a0<\/a><br><\/p>\n\n\n\n<div class=\"wp-block-columns shadow rounded has-background is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\" style=\"background-color:#e3c2ff\">\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:15%\"><div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"185\" height=\"200\" src=\"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2024\/10\/Aesthetic-Planet-Phone-Wallpaper-1.png\" alt=\"\" class=\"wp-image-6117\" style=\"width:119px;height:auto\"\/><\/figure>\n<\/div><\/div>\n\n\n\n<div class=\"wp-block-column is-vertically-aligned-center is-layout-flow wp-block-column-is-layout-flow\" style=\"flex-basis:85%\">\n<div class=\"wp-block-group is-nowrap is-layout-flex wp-container-core-group-is-layout-ad2f72ca wp-block-group-is-layout-flex\">\n<p>\u0627\u0646\u0636\u0645 \u0644\u0645\u0632\u0627\u064a\u0627 \u0627\u0644\u0627\u0634\u062a\u0631\u0627\u0643 \u0627\u0644\u0645\u062f\u0641\u0648\u0639: \u0645\u0642\u0627\u0644\u0627\u062a \u0645\u0645\u064a\u0632\u0629\u060c \u062a\u062d\u0633\u064a\u0646 SEO\u060c \u0648\u0625\u062f\u0627\u0631\u0629 \u0645\u062d\u062a\u0648\u0649 \u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629!<\/p>\n<\/div>\n\n\n\n<div style=\"height:5px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-horizontal is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-d68eae28 wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-font-size is-style-fill has-medium-font-size\"><a class=\"wp-block-button__link has-background wp-element-button\" href=\"https:\/\/planet-www.com\/marketing-tutorials\/subscription\/\" style=\"border-radius:21px;background-color:#a138a1\">\u0627\u0634\u062a\u0631\u0643 \u0627\u0644\u0627\u0646<\/a><\/div>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u062e\u064a\u0644 \u0623\u0646\u0643 \u062a\u0633\u062a\u0639\u062f \u0644\u062c\u0648\u0644\u0629 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0627\u062f\u0629\u060c \u062a\u0631\u062a\u062f\u064a \u062d\u0630\u0627\u0621\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a \u0648\u062a\u0646\u0637\u0644\u0642 \u0645\u0628\u0627\u0634\u0631\u0629 \u062f\u0648\u0646 \u0623\u064a \u062a\u062d\u0636\u064a\u0631. \u0628\u0639\u062f \u062f\u0642\u0627\u0626\u0642 \u0642\u0644\u064a\u0644\u0629\u060c \u062a\u0634\u0639\u0631 \u0628\u0623\u0644\u0645 &#8230; <\/p>\n","protected":false},"author":1281,"featured_media":6753,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[280,1558],"tags":[],"class_list":["post-6750","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sport-news","category-sports-and-fitness"],"jetpack_featured_media_url":"https:\/\/planet-www.com\/marketing-tutorials\/wp-content\/uploads\/2025\/12\/ChatGPT-Image-23-\u062f\u064a\u0633\u0645\u0628\u0631-2025\u060c-01_04_53-\u0635.png","_links":{"self":[{"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/posts\/6750","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/users\/1281"}],"replies":[{"embeddable":true,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/comments?post=6750"}],"version-history":[{"count":2,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/posts\/6750\/revisions"}],"predecessor-version":[{"id":6759,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/posts\/6750\/revisions\/6759"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/media\/6753"}],"wp:attachment":[{"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/media?parent=6750"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/categories?post=6750"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/planet-www.com\/marketing-tutorials\/wp-json\/wp\/v2\/tags?post=6750"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}