{"id":54,"date":"2026-09-22T00:48:42","date_gmt":"2026-09-21T21:18:42","guid":{"rendered":"https:\/\/varzeshkar.com\/blog\/%d8%ae%d9%88%d8%a7%d8%a8-%d9%88-%d9%88%d8%b1%d8%b2%d8%b4\/"},"modified":"2026-09-22T00:55:27","modified_gmt":"2026-09-21T21:25:27","slug":"%d8%ae%d9%88%d8%a7%d8%a8-%d9%88-%d9%88%d8%b1%d8%b2%d8%b4","status":"publish","type":"post","link":"https:\/\/varzeshkar.com\/blog\/%d8%ae%d9%88%d8%a7%d8%a8-%d9%88-%d9%88%d8%b1%d8%b2%d8%b4\/","title":{"rendered":"\u062e\u0648\u0627\u0628 \u0648 \u0648\u0631\u0632\u0634: \u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u00ab\u0645\u06a9\u0645\u0644\u00bb \u0627\u0633\u062a \u0648 \u06f1\u06f0 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0628 \u0628\u0647\u062a\u0631"},"content":{"rendered":"\n<p>\u0627\u06af\u0631 \u0628\u06cc\u0646 \u06a9\u0631\u0627\u062a\u06cc\u0646\u060c \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc\u060c \u0648 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0627\u06cc\u062f \u06cc\u06a9\u06cc \u0631\u0627 \u0627\u0646\u062a\u062e\u0627\u0628 \u06a9\u0646\u06cc\u060c \u062c\u0648\u0627\u0628 \u0639\u0644\u0645\u06cc \u0631\u0648\u0634\u0646 \u0627\u0633\u062a: \u062e\u0648\u0627\u0628. \u0647\u06cc\u0686 \u0645\u062f\u0627\u062e\u0644\u0647\u200c\u06cc \u062f\u06cc\u06af\u0631\u06cc \u0647\u0645\u200c\u0632\u0645\u0627\u0646 \u0639\u0636\u0644\u0647\u200c\u0633\u0627\u0632\u06cc\u060c \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc\u060c \u0639\u0645\u0644\u06a9\u0631\u062f\u060c \u0627\u06cc\u0645\u0646\u06cc \u0648 \u062e\u0644\u0642 \u0631\u0627 \u0628\u0647 \u0627\u06cc\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u062a\u063a\u06cc\u06cc\u0631 \u0646\u0645\u06cc\u200c\u062f\u0647\u062f. \u0648 \u0647\u06cc\u0686 \u0686\u06cc\u0632\u06cc \u0628\u0647 \u0627\u06cc\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u062f\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0646\u0627\u062f\u06cc\u062f\u0647 \u06af\u0631\u0641\u062a\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u062f\u0631 \u062e\u0648\u0627\u0628 \u0686\u0647 \u0627\u062a\u0641\u0627\u0642\u06cc \u0645\u06cc\u200c\u0627\u0641\u062a\u062f\u061f<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 (\u0645\u0631\u0627\u062d\u0644 \u06f3 \u0648 \u06f4):<\/strong> \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f\u060c \u062a\u0631\u0645\u06cc\u0645 \u0628\u0627\u0641\u062a\u060c \u0628\u0627\u0632\u0633\u0627\u0632\u06cc \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646. \u0639\u0645\u062f\u062a\u0627\u064b \u062f\u0631 \u0646\u06cc\u0645\u0647\u200c\u06cc \u0627\u0648\u0644 \u0634\u0628.<\/li>\n\n\n<li><strong>\u062e\u0648\u0627\u0628 REM:<\/strong> \u062a\u062b\u0628\u06cc\u062a \u062d\u0627\u0641\u0638\u0647 \u0648 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u062d\u0631\u06a9\u062a\u06cc \u2014 \u0647\u0645\u0627\u0646 \u0686\u06cc\u0632\u06cc \u06a9\u0647 \u0641\u0631\u0645 \u0627\u0633\u06a9\u0648\u0627\u062a \u062c\u062f\u06cc\u062f\u062a \u0631\u0627 \u00ab\u0645\u06cc\u200c\u0646\u0634\u0627\u0646\u062f\u00bb.<\/li>\n\n\n<li><strong>\u062a\u0646\u0638\u06cc\u0645 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc:<\/strong> \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u062f\u0631 \u062e\u0648\u0627\u0628 \u0627\u0648\u062c \u0645\u06cc\u200c\u06af\u06cc\u0631\u062f\u061b \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u06cc\u062f\u061b \u0644\u067e\u062a\u06cc\u0646 \u0648 \u06af\u0631\u0644\u06cc\u0646 \u062a\u0646\u0638\u06cc\u0645 \u0645\u06cc\u200c\u0634\u0648\u0646\u062f.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u0634\u0648\u0627\u0647\u062f: \u062e\u0648\u0627\u0628 \u06a9\u0645 \u0686\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061f<\/h2>\n\n\n<h3 class=\"wp-block-heading\">\u0639\u0636\u0644\u0647 \u0648 \u0686\u0631\u0628\u06cc<\/h3>\n\n\n<p>\u0645\u0637\u0627\u0644\u0639\u0647\u200c\u06cc \u0646\u062f\u0644\u0686\u0648\u0627 (\u06f2\u06f0\u06f1\u06f0): \u062f\u0648 \u06af\u0631\u0648\u0647 \u0628\u0627 \u0631\u0698\u06cc\u0645 \u06cc\u06a9\u0633\u0627\u0646\u060c \u06cc\u06a9\u06cc \u06f8\u066b\u06f5 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0648 \u062f\u06cc\u06af\u0631\u06cc \u06f5\u066b\u06f5 \u0633\u0627\u0639\u062a. \u0647\u0631 \u062f\u0648 \u06cc\u06a9 \u0645\u0642\u062f\u0627\u0631 \u0648\u0632\u0646 \u06a9\u0645 \u06a9\u0631\u062f\u0646\u062f \u2014 \u0648\u0644\u06cc \u06af\u0631\u0648\u0647 \u06a9\u0645\u200c\u062e\u0648\u0627\u0628 <strong>\u06f6\u06f0 \u062f\u0631\u0635\u062f \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u0639\u0636\u0644\u0647 \u0648 \u06f5\u06f5 \u062f\u0631\u0635\u062f \u06a9\u0645\u062a\u0631 \u0627\u0632 \u0686\u0631\u0628\u06cc<\/strong> \u06a9\u0645 \u06a9\u0631\u062f. \u062e\u0648\u0627\u0628 \u06a9\u0645 \u0631\u0698\u06cc\u0645\u062a \u0631\u0627 \u0627\u0632 \u0686\u0631\u0628\u06cc\u200c\u0633\u0648\u0632\u06cc \u0628\u0647 \u0639\u0636\u0644\u0647\u200c\u0633\u0648\u0632\u06cc \u062a\u0628\u062f\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<h3 class=\"wp-block-heading\">\u06af\u0631\u0633\u0646\u06af\u06cc<\/h3>\n\n\n<p>\u06cc\u06a9 \u0634\u0628 \u06f4 \u0633\u0627\u0639\u062a\u0647: \u06af\u0631\u0644\u06cc\u0646 (\u06af\u0631\u0633\u0646\u06af\u06cc) \u06f2\u06f8 \u062f\u0631\u0635\u062f \u0628\u0627\u0644\u0627\u060c \u0644\u067e\u062a\u06cc\u0646 (\u0633\u06cc\u0631\u06cc) \u06f1\u06f8 \u062f\u0631\u0635\u062f \u067e\u0627\u06cc\u06cc\u0646\u060c \u0648 \u06a9\u0634\u0634 \u0628\u0647 \u063a\u0630\u0627\u06cc \u067e\u0631\u06a9\u0627\u0644\u0631\u06cc \u0628\u06cc\u0634\u062a\u0631. \u0627\u0631\u0627\u062f\u0647\u200c\u06cc \u0635\u0628\u062d \u0628\u0639\u062f \u0627\u0632 \u0634\u0628 \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc\u060c \u0628\u0627\u0632\u0646\u062f\u0647 \u0627\u0633\u062a.<\/p>\n\n\n<h3 class=\"wp-block-heading\">\u0622\u0633\u06cc\u0628<\/h3>\n\n\n<p>\u0645\u06cc\u0644\u0648\u0633\u06a9\u06cc (\u06f2\u06f0\u06f1\u06f4): \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u06cc \u06a9\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f8 \u0633\u0627\u0639\u062a \u0645\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc\u062f\u0646\u062f\u060c <strong>\u06f1\u066b\u06f7 \u0628\u0631\u0627\u0628\u0631<\/strong> \u0628\u06cc\u0634\u062a\u0631 \u0622\u0633\u06cc\u0628 \u0645\u06cc\u200c\u062f\u06cc\u062f\u0646\u062f. \u0632\u0645\u0627\u0646 \u0648\u0627\u06a9\u0646\u0634\u060c \u0647\u0645\u0627\u0647\u0646\u06af\u06cc \u0648 \u0642\u0636\u0627\u0648\u062a \u0647\u0645\u0647 \u0627\u0641\u062a \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f.<\/p>\n\n\n<h3 class=\"wp-block-heading\">\u0639\u0645\u0644\u06a9\u0631\u062f<\/h3>\n\n\n<p>\u0628\u06cc\u0627\u0646\u06cc\u0647\u200c\u06cc \u0627\u062c\u0645\u0627\u0639 BJSM (\u06f2\u06f0\u06f2\u06f1): \u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u0633\u0631\u0639\u062a\u060c \u062f\u0642\u062a\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u060c \u0642\u062f\u0631\u062a \u0648 \u0632\u0645\u0627\u0646 \u062a\u0627 \u062e\u0633\u062a\u06af\u06cc \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u06cc\u0646 \u062c\u0644\u0633\u0627\u062a \u0631\u0627 \u0637\u0648\u0644\u0627\u0646\u06cc. \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u06f6 \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628\u060c \u0639\u0645\u0644\u06a9\u0631\u062f \u0634\u0646\u0627\u062e\u062a\u06cc \u0631\u0627 \u0645\u0639\u0627\u062f\u0644 \u062f\u0648 \u0634\u0628 \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc \u06a9\u0627\u0645\u0644 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u062f \u2014 \u0648 \u0634\u062e\u0635 \u0645\u062a\u0648\u062c\u0647 \u0646\u0645\u06cc\u200c\u0634\u0648\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0686\u0642\u062f\u0631 \u0644\u0627\u0632\u0645 \u0627\u0633\u062a\u061f<\/h2>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u06af\u0631\u0648\u0647<\/th><th>\u062a\u0648\u0635\u06cc\u0647<\/th><\/tr><\/thead><tbody><tr><td>\u0628\u0632\u0631\u06af\u0633\u0627\u0644 \u0639\u0627\u062f\u06cc<\/td><td>\u06f7 \u062a\u0627 \u06f9 \u0633\u0627\u0639\u062a<\/td><\/tr><tr><td>\u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062f\u0631 \u062f\u0648\u0631\u0647\u200c\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646<\/td><td>\u06f8 \u062a\u0627 \u06f1\u06f0 \u0633\u0627\u0639\u062a (\u06cc\u0627 \u06f7 \u062a\u0627 \u06f9 + \u0686\u0631\u062a \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc)<\/td><\/tr><tr><td>\u0646\u0648\u062c\u0648\u0627\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631<\/td><td>\u06f8 \u062a\u0627 \u06f1\u06f0 \u0633\u0627\u0639\u062a<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n<p>\u0645\u062f\u062a \u062a\u0646\u0647\u0627 \u0645\u0639\u06cc\u0627\u0631 \u0646\u06cc\u0633\u062a\u061b <strong>\u06a9\u06cc\u0641\u06cc\u062a<\/strong> (\u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u06a9\u0627\u0641\u06cc\u060c \u0628\u06cc\u062f\u0627\u0631 \u0646\u0634\u062f\u0646 \u0645\u06a9\u0631\u0631) \u0648 <strong>\u0646\u0638\u0645<\/strong> (\u0632\u0645\u0627\u0646 \u062b\u0627\u0628\u062a \u062e\u0648\u0627\u0628 \u0648 \u0628\u06cc\u062f\u0627\u0631\u06cc) \u0628\u0647 \u0647\u0645\u0627\u0646 \u0627\u0646\u062f\u0627\u0632\u0647 \u0645\u0647\u0645\u200c\u0627\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u06f1\u06f0 \u0631\u0627\u0647\u06a9\u0627\u0631 \u0639\u0645\u0644\u06cc<\/h2>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>\u0632\u0645\u0627\u0646 \u062b\u0627\u0628\u062a.<\/strong> \u062e\u0648\u0627\u0628 \u0648 \u0628\u06cc\u062f\u0627\u0631\u06cc \u062f\u0631 \u06cc\u06a9 \u0633\u0627\u0639\u062a\u060c \u062d\u062a\u06cc \u0622\u062e\u0631 \u0647\u0641\u062a\u0647. \u0631\u06cc\u062a\u0645 \u0634\u0628\u0627\u0646\u0647\u200c\u0631\u0648\u0632\u06cc \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u0647\u0631\u0645 \u0627\u0633\u062a.<\/li>\n\n\n<li><strong>\u0646\u0648\u0631 \u0635\u0628\u062d.<\/strong> \u06f1\u06f0 \u062a\u0627 \u06f2\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0646\u0648\u0631 \u0637\u0628\u06cc\u0639\u06cc \u062f\u0631 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0627\u0648\u0644 \u0628\u06cc\u062f\u0627\u0631\u06cc\u060c \u0633\u0627\u0639\u062a \u0628\u062f\u0646 \u0631\u0627 \u062a\u0646\u0638\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n\n<li><strong>\u06a9\u0627\u0641\u0626\u06cc\u0646 \u062a\u0627 \u0638\u0647\u0631.<\/strong> \u0646\u06cc\u0645\u0647\u200c\u0639\u0645\u0631 \u06f5 \u062a\u0627 \u06f6 \u0633\u0627\u0639\u062a\u061b \u0642\u0647\u0648\u0647\u200c\u06cc \u0633\u0627\u0639\u062a \u06f4\u060c \u0646\u0635\u0641\u0634 \u0633\u0627\u0639\u062a \u06f1\u06f0 \u0634\u0628 \u0647\u0646\u0648\u0632 \u062f\u0631 \u062e\u0648\u0646 \u0627\u0633\u062a.<\/li>\n\n\n<li><strong>\u062a\u0645\u0631\u06cc\u0646 \u0633\u0646\u06af\u06cc\u0646 \u0631\u0627 \u06f3 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0627\u0632 \u062e\u0648\u0627\u0628 \u062a\u0645\u0627\u0645 \u06a9\u0646.<\/strong> \u062a\u0645\u0631\u06cc\u0646 \u0633\u0628\u06a9 \u0634\u0628\u0627\u0646\u0647 \u0645\u0634\u06a9\u0644\u06cc \u0646\u062f\u0627\u0631\u062f\u061b HIIT \u0648 \u0648\u0632\u0646\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646 \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u0648 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u0646\u062f.<\/li>\n\n\n<li><strong>\u0627\u062a\u0627\u0642 \u062e\u0646\u06a9\u060c \u062a\u0627\u0631\u06cc\u06a9\u060c \u0633\u0627\u06a9\u062a.<\/strong> \u06f1\u06f8 \u062a\u0627 \u06f2\u06f0 \u062f\u0631\u062c\u0647\u060c \u067e\u0631\u062f\u0647\u200c\u06cc \u0636\u062f\u0646\u0648\u0631\u060c \u0628\u062f\u0648\u0646 \u0686\u0631\u0627\u063a \u0627\u0633\u062a\u0646\u062f\u0628\u0627\u06cc.<\/li>\n\n\n<li><strong>\u0635\u0641\u062d\u0647\u200c\u0647\u0627 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u0642\u0628\u0644.<\/strong> \u0646\u0648\u0631 \u0622\u0628\u06cc \u0645\u0644\u0627\u062a\u0648\u0646\u06cc\u0646 \u0631\u0627 \u0633\u0631\u06a9\u0648\u0628 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0627\u06af\u0631 \u0646\u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u060c \u062d\u0627\u0644\u062a \u0634\u0628 + \u062d\u062f\u0627\u0642\u0644 \u0646\u0648\u0631.<\/li>\n\n\n<li><strong>\u0634\u0627\u0645 \u0633\u0646\u06af\u06cc\u0646 \u0646\u0647\u060c \u0648\u0644\u06cc \u06af\u0631\u0633\u0646\u0647 \u0647\u0645 \u0646\u0647.<\/strong> \u0648\u0639\u062f\u0647\u200c\u06cc \u0633\u0628\u06a9 \u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648 \u06a9\u0645\u06cc \u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a \u06f1 \u062a\u0627 \u06f2 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u0627\u0632 \u062e\u0648\u0627\u0628.<\/li>\n\n\n<li><strong>\u0631\u0648\u062a\u06cc\u0646 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc.<\/strong> \u062f\u0648\u0634 \u06af\u0631\u0645 (\u0627\u0641\u062a \u062f\u0645\u0627\u06cc \u0628\u0639\u062f\u0634 \u062e\u0648\u0627\u0628\u200c\u0622\u0648\u0631 \u0627\u0633\u062a)\u060c \u06a9\u0634\u0634 \u0645\u0644\u0627\u06cc\u0645\u060c \u06a9\u062a\u0627\u0628 \u06a9\u0627\u063a\u0630\u06cc.<\/li>\n\n\n<li><strong>\u062a\u062e\u062a \u0641\u0642\u0637 \u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0628.<\/strong> \u06a9\u0627\u0631\u060c \u063a\u0630\u0627 \u0648 \u06af\u0648\u0634\u06cc \u062f\u0631 \u062a\u062e\u062a\u060c \u0645\u063a\u0632 \u0631\u0627 \u0628\u0647 \u0628\u06cc\u062f\u0627\u0631\u06cc \u062f\u0631 \u062a\u062e\u062a \u0634\u0631\u0637\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n\n<li><strong>\u0686\u0631\u062a \u06a9\u0648\u062a\u0627\u0647.<\/strong> \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0642\u0628\u0644 \u0627\u0632 \u0633\u0627\u0639\u062a \u06f3 \u0628\u0639\u062f\u0627\u0632\u0638\u0647\u0631\u061b \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u06cc\u0627 \u062f\u06cc\u0631\u062a\u0631\u060c \u062e\u0648\u0627\u0628 \u0634\u0628 \u0631\u0627 \u062e\u0631\u0627\u0628 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n<\/ol>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d8%b1%db%8c%da%a9%d8%a7%d9%88%d8%b1%db%8c-%d8%a8%d8%b9%d8%af-%d8%a7%d8%b2-%d8%aa%d9%85%d8%b1%db%8c%d9%86\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/a9d500a8242d4d9c957415d42ee7d8af-768x1152.webp\" alt=\"\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646: \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f (\u0648 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0641\u0642\u0637 \u062a\u0628\u0644\u06cc\u063a\u200c\u0627\u0646\u062f)\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc<\/span><span class=\"vk-card__title\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646: \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f (\u0648 \u0686\u0647 \u0686\u06cc\u0632\u0647\u0627\u06cc\u06cc \u0641\u0642\u0637 \u062a\u0628\u0644\u06cc\u063a\u200c\u0627\u0646\u062f)<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u062e\u0648\u0627\u0628<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u0645\u0644\u0627\u062a\u0648\u0646\u06cc\u0646<\/strong> \u06f0\u066b\u06f5 \u062a\u0627 \u06f3 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645: \u0645\u0624\u062b\u0631 \u0628\u0631\u0627\u06cc \u062c\u0627\u0628\u0647\u200c\u062c\u0627\u06cc\u06cc \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 (\u0633\u0641\u0631\u060c \u0634\u06cc\u0641\u062a)\u060c \u0646\u0647 \u0628\u0631\u0627\u06cc \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642\u200c\u062a\u0631. \u062f\u0648\u0632\u0647\u0627\u06cc \u06f1\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645\u06cc \u0628\u0627\u0632\u0627\u0631\u060c \u0632\u06cc\u0627\u062f \u0648 \u0628\u06cc\u200c\u0641\u0627\u06cc\u062f\u0647\u200c\u0627\u0646\u062f.<\/li>\n\n\n<li><strong>\u0645\u0646\u06cc\u0632\u06cc\u0645<\/strong> \u06f2\u06f0\u06f0 \u062a\u0627 \u06f4\u06f0\u06f0 \u0645\u06cc\u0644\u06cc\u200c\u06af\u0631\u0645: \u0641\u0642\u0637 \u0627\u06af\u0631 \u06a9\u0645\u0628\u0648\u062f \u062f\u0627\u0631\u06cc.<\/li>\n\n\n<li><strong>\u0622\u0628 \u0622\u0644\u0628\u0627\u0644\u0648 \u062a\u0631\u0634:<\/strong> \u0634\u0648\u0627\u0647\u062f \u0636\u0639\u06cc\u0641 \u0645\u062b\u0628\u062a.<\/li>\n\n\n<li><strong>\u0642\u0631\u0635\u200c\u0647\u0627\u06cc \u062e\u0648\u0627\u0628\u200c\u0622\u0648\u0631:<\/strong> \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0648 REM \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u061b \u0641\u0642\u0637 \u0628\u0627 \u062a\u062c\u0648\u06cc\u0632 \u067e\u0632\u0634\u06a9 \u0648 \u06a9\u0648\u062a\u0627\u0647\u200c\u0645\u062f\u062a.<\/li>\n\n<\/ul>\n\n<div class=\"vk-grid vk-grid--cols-3\"><div class=\"vk-grid__items\"><article class=\"vk-card vk-card--article\"><a class=\"vk-card__link\" href=\"https:\/\/varzeshkar.com\/blog\/%d9%85%da%a9%d9%85%d9%84-%d9%87%d8%a7%db%8c-%d9%88%d8%b1%d8%b2%d8%b4%db%8c\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/ef8edb2e3bb546d1b60c9793fae04052-768x768.webp\" alt=\"\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc: \u06a9\u062f\u0627\u0645\u200c\u0647\u0627 \u0634\u0648\u0627\u0647\u062f \u062f\u0627\u0631\u0646\u062f\u060c \u06a9\u062f\u0627\u0645\u200c\u0647\u0627 \u067e\u0648\u0644 \u062f\u0648\u0631 \u0631\u06cc\u062e\u062a\u0646 \u0627\u0633\u062a\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0645\u06a9\u0645\u0644\u200c\u0647\u0627<\/span><span class=\"vk-card__title\">\u0645\u06a9\u0645\u0644\u200c\u0647\u0627\u06cc \u0648\u0631\u0632\u0634\u06cc: \u06a9\u062f\u0627\u0645\u200c\u0647\u0627 \u0634\u0648\u0627\u0647\u062f \u062f\u0627\u0631\u0646\u062f\u060c \u06a9\u062f\u0627\u0645\u200c\u0647\u0627 \u067e\u0648\u0644 \u062f\u0648\u0631 \u0631\u06cc\u062e\u062a\u0646 \u0627\u0633\u062a<\/span><span class=\"vk-card__meta\">\u06f3\u06f1 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5<\/span><\/span><\/a><\/article><\/div><\/div>\n\n<h2 class=\"wp-block-heading\">\u0648\u0631\u0632\u0634 \u0647\u0645 \u062e\u0648\u0627\u0628 \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h2>\n\n\n<p>\u0631\u0627\u0628\u0637\u0647 \u062f\u0648\u0637\u0631\u0641\u0647 \u0627\u0633\u062a: \u0641\u0639\u0627\u0644\u06cc\u062a \u0628\u062f\u0646\u06cc \u0645\u0646\u0638\u0645 \u0632\u0645\u0627\u0646 \u0628\u0647 \u062e\u0648\u0627\u0628 \u0631\u0641\u062a\u0646 \u0631\u0627 \u06a9\u0645 \u0648 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0631\u0627 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u06a9\u0633\u0627\u0646\u06cc \u06a9\u0647 \u0648\u0631\u0632\u0634 \u0631\u0627 \u0634\u0631\u0648\u0639 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f\u060c \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0631 \u06f4 \u062a\u0627 \u06f6 \u0647\u0641\u062a\u0647 \u0628\u0647\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0631\u0627 \u06af\u0632\u0627\u0631\u0634 \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0648\u0644\u06cc \u062a\u0645\u0631\u06cc\u0646 \u0628\u06cc\u0634 \u0627\u0632 \u062d\u062f \u0628\u0631\u0639\u06a9\u0633 \u0639\u0645\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u2014 \u062e\u0648\u0627\u0628 \u0628\u062f \u0628\u0627 \u0648\u062c\u0648\u062f \u062e\u0633\u062a\u06af\u06cc\u060c \u0627\u0648\u0644\u06cc\u0646 \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u062a\u0645\u0631\u06cc\u0646\u200c\u0632\u062f\u06af\u06cc \u0627\u0633\u062a.<\/p>\n\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"workout-programs\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0628\u0627 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u06cc \u062f\u0631\u0633\u062a \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0646<\/p><p class=\"vk-cta__text\">\u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0647\u0627\u0628 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u062c\u0645 \u0648 \u0634\u062f\u062a \u0631\u0627 \u0637\u0648\u0631\u06cc \u062a\u0646\u0638\u06cc\u0645 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f \u06a9\u0647 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u062e\u0648\u0627\u0628 \u062e\u0631\u0627\u0628 \u0646\u0634\u0648\u062f.<\/p><\/div><a class=\"vk-cta__button\" href=\"\/hub\/workout\" data-vk-event=\"blog_cta_click\">\u062f\u06cc\u062f\u0646 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627<\/a><\/aside>\n\n<h2 class=\"wp-block-heading\">\u06a9\u0650\u06cc \u0628\u0647 \u067e\u0632\u0634\u06a9 \u0645\u0631\u0627\u062c\u0639\u0647 \u06a9\u0646\u0645\u061f<\/h2>\n\n\n<p>\u062e\u0631\u0648\u067e\u0641 \u0628\u0644\u0646\u062f \u0628\u0627 \u0648\u0642\u0641\u0647\u200c\u06cc \u062a\u0646\u0641\u0633\u06cc (\u0622\u067e\u0646\u0647)\u060c \u062e\u0648\u0627\u0628\u200c\u0622\u0644\u0648\u062f\u06af\u06cc \u0634\u062f\u06cc\u062f \u0631\u0648\u0632\u0627\u0646\u0647 \u0628\u0627 \u0648\u062c\u0648\u062f \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc\u060c \u0628\u06cc\u200c\u062e\u0648\u0627\u0628\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u06f3 \u0647\u0641\u062a\u0647\u060c \u06cc\u0627 \u0628\u06cc\u062f\u0627\u0631 \u0634\u062f\u0646 \u0628\u0627 \u0633\u0631\u062f\u0631\u062f \u0648 \u062f\u0647\u0627\u0646 \u062e\u0634\u06a9. \u0627\u06cc\u0646 \u0645\u0642\u0627\u0644\u0647 \u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0627\u0633\u062a\u060c \u0646\u0647 \u062c\u0627\u06cc\u06af\u0632\u06cc\u0646 \u062a\u0634\u062e\u06cc\u0635 \u067e\u0632\u0634\u06a9\u06cc.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2>\n\n\n<p>\u06f7 \u062a\u0627 \u06f9 \u0633\u0627\u0639\u062a\u060c \u062f\u0631 \u0633\u0627\u0639\u062a \u062b\u0627\u0628\u062a\u060c \u062f\u0631 \u0627\u062a\u0627\u0642 \u062e\u0646\u06a9 \u0648 \u062a\u0627\u0631\u06cc\u06a9\u060c \u0628\u062f\u0648\u0646 \u06a9\u0627\u0641\u0626\u06cc\u0646 \u0628\u0639\u062f \u0627\u0632 \u0638\u0647\u0631 \u0648 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