{"id":58,"date":"2026-09-22T00:49:26","date_gmt":"2026-09-21T21:19:26","guid":{"rendered":"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\/"},"modified":"2026-09-23T23:17:47","modified_gmt":"2026-09-23T19:47:47","slug":"%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","status":"publish","type":"post","link":"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\/","title":{"rendered":"\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u061b \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0648\u0627\u0642\u0639\u0627\u064b \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0641\u0642\u0637 \u062a\u0628\u0644\u06cc\u063a \u0627\u0633\u062a"},"content":{"rendered":"\n<p>\u0628\u0627\u0634\u0647\u060c \u0633\u062a \u0622\u062e\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u0632\u062f\u06cc. \u06af\u0648\u0634\u06cc \u067e\u0631 \u0627\u0632 \u062a\u0628\u0644\u06cc\u063a \u0631\u0648\u0644\u0631 \u0648 \u0622\u0628 \u0633\u0631\u062f \u0648 \u0645\u06a9\u0645\u0644 \u00ab\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u00bb \u0627\u0633\u062a. \u0648\u0627\u0642\u0639\u06cc\u062a \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0648 \u06a9\u0645\u06cc \u062d\u0648\u0635\u0644\u0647\u200c\u0633\u0631\u0628\u0631\u062a\u0631 \u0627\u0633\u062a: \u0639\u0636\u0644\u0647 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0632\u0631\u06af \u0646\u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u06f4\u06f8 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0628\u0632\u0631\u06af \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0628\u0647 \u0634\u0631\u0637\u06cc \u06a9\u0647 \u0628\u062e\u0648\u0627\u0628\u06cc\u060c \u0628\u062e\u0648\u0631\u06cc \u0648 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646\u062a \u0631\u0627 \u0628\u06cc\u200c\u062d\u0633\u0627\u0628 \u0628\u0627\u0644\u0627 \u0646\u0628\u0631\u06cc.<\/p>\n\n\n<p>\u0628\u0627\u0632\u0627\u0631 \u067e\u0631 \u0627\u0632 \u0627\u0628\u0632\u0627\u0631 \u0627\u0633\u062a. \u067e\u0627\u06cc\u06cc\u0646\u060c \u0628\u0631 \u0627\u0633\u0627\u0633 \u0634\u0648\u0627\u0647\u062f\u060c \u0627\u0648\u0644\u0648\u06cc\u062a\u200c\u0628\u0646\u062f\u06cc \u0645\u06cc\u200c\u06a9\u0646\u0645 \u062a\u0627 \u0648\u0642\u062a \u0648 \u067e\u0648\u0644\u062a \u062c\u0627\u06cc \u062f\u0631\u0633\u062a \u0628\u0631\u0648\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0686\u06cc\u0633\u062a \u0648 \u0686\u0631\u0627 \u06a9\u0648\u0641\u062a\u06af\u06cc \u0646\u0634\u0627\u0646\u0647\u200c\u06cc \u062e\u0648\u0628\u06cc \u0646\u06cc\u0633\u062a\u061f<\/h2>\n\n\n<p>\u06a9\u0648\u0641\u062a\u06af\u06cc \u062a\u0623\u062e\u06cc\u0631\u06cc (DOMS) \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f2\u06f4 \u062a\u0627 \u06f7\u06f2 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0645\u06cc\u200c\u0622\u06cc\u062f: \u0631\u06cc\u0632\u0622\u0633\u06cc\u0628 \u0639\u0636\u0644\u0647 \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0637\u0628\u06cc\u0639\u06cc \u062a\u0631\u0645\u06cc\u0645. \u0628\u0627 \u062a\u06a9\u0631\u0627\u0631 \u0647\u0645\u0627\u0646 \u062d\u0631\u06a9\u062a\u060c \u0633\u0631\u06cc\u0639 \u06a9\u0645 \u0645\u06cc\u200c\u0634\u0648\u062f (\u0627\u062b\u0631 \u062a\u06a9\u0631\u0627\u0631).<\/p>\n\n\n<p><strong>\u06a9\u0648\u0641\u062a\u06af\u06cc \u0634\u062f\u06cc\u062f = \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647\u062a\u0631\u061f<\/strong> \u0646\u0647. \u06cc\u0639\u0646\u06cc \u0628\u0631\u0627\u06cc \u0633\u0637\u062d \u0641\u0639\u0644\u06cc\u200c\u0627\u062a \u0632\u06cc\u0627\u062f\u06cc \u062c\u062f\u06cc\u062f \u06cc\u0627 \u0632\u06cc\u0627\u062f \u0628\u0648\u062f\u0647. \u0631\u0634\u062f \u0639\u0636\u0644\u0647 \u0628\u062f\u0648\u0646 \u06a9\u0648\u0641\u062a\u06af\u06cc \u0647\u0645 \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f. \u0627\u06af\u0631 \u0647\u0631 \u062c\u0644\u0633\u0647 \u0628\u0627\u06cc\u062f \u0644\u0646\u06af \u0628\u0632\u0646\u06cc \u062a\u0627 \u062e\u0627\u0646\u0647\u060c \u0627\u062d\u062a\u0645\u0627\u0644\u0627\u064b \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0627\u062a \u063a\u0644\u0637 \u0627\u0633\u062a \u0646\u0647 \u0627\u06cc\u0646\u06a9\u0647 \u00ab\u062f\u0627\u0631\u06cc \u062e\u0648\u0628 \u06a9\u0627\u0631 \u0645\u06cc\u200c\u06a9\u0646\u06cc\u00bb.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0631\u062a\u0628\u0647\u200c\u06cc \u06f1: \u062e\u0648\u0627\u0628<\/h2>\n\n\n<p>\u0647\u06cc\u0686\u200c\u0686\u06cc\u0632 \u0628\u0647 \u062e\u0648\u0627\u0628 \u0646\u0632\u062f\u06cc\u06a9 \u0646\u06cc\u0633\u062a. \u0628\u06cc\u0627\u0646\u06cc\u0647\u200c\u06cc \u0627\u062c\u0645\u0627\u0639 BJSM (\u0648\u0627\u0644\u0634 \u06f2\u06f0\u06f2\u06f1) \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 <strong>\u06f7 \u062a\u0627 \u06f9 \u0633\u0627\u0639\u062a<\/strong> \u0645\u06cc\u200c\u06af\u0648\u06cc\u062f\u061b \u0628\u0639\u062f \u0627\u0632 \u062c\u0644\u0633\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u06af\u06cc\u0646 \u06af\u0627\u0647\u06cc \u0628\u06cc\u0634\u062a\u0631.<\/p>\n\n\n<p>\u062e\u0648\u0627\u0628 \u06a9\u0645:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0639\u0636\u0644\u0647 \u0631\u0627 \u06a9\u0645 \u0648 \u062a\u062c\u0632\u06cc\u0647\u200c\u0627\u0634 \u0631\u0627 \u0632\u06cc\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n\n<li>\u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0648 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0631\u0627 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u0648\u0631\u062f.<\/li>\n\n\n<li>\u062e\u0637\u0631 \u0622\u0633\u06cc\u0628 \u0631\u0627 \u0628\u0627\u0644\u0627 \u0645\u06cc\u200c\u0628\u0631\u062f (\u062f\u0631 \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062a\u0627 \u062d\u062f\u0648\u062f \u06f1\u066b\u06f7 \u0628\u0631\u0627\u0628\u0631 \u06af\u0632\u0627\u0631\u0634 \u0634\u062f\u0647).<\/li>\n\n\n<li>\u06af\u0631\u0633\u0646\u06af\u06cc \u0631\u0627 \u0632\u06cc\u0627\u062f \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0627\u0634\u062a\u0647\u0627 \u0631\u0627 \u062e\u0631\u0627\u0628 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/li>\n\n<\/ul>\n\n\n<p>\u0633\u0627\u0639\u062a \u06cc\u06a9 \u0634\u0628 \u0627\u06cc\u0646\u0633\u062a\u0627\u06af\u0631\u0627\u0645\u060c \u0628\u0639\u062f\u0634 \u0635\u0628\u062d \u06a9\u0627\u0641\u0626\u06cc\u0646\u060c \u0628\u0639\u062f\u0634 \u062a\u0639\u062c\u0628 \u0627\u0632 \u0627\u06cc\u0646\u200c\u06a9\u0647 \u0686\u0631\u0627 \u0648\u0632\u0646\u0647 \u0628\u0627\u0644\u0627 \u0646\u0645\u06cc\u200c\u0631\u0648\u062f. \u0622\u0634\u0646\u0627\u0633\u062a\u061f<\/p>\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%ae%d9%88%d8%a7%d8%a8-%d9%88-%d9%88%d8%b1%d8%b2%d8%b4\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/b9abc4e947ac-768x432.webp\" alt=\"\u062e\u0648\u0627\u0628 \u0648 \u0648\u0631\u0632\u0634\u061b \u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u00ab\u0645\u06a9\u0645\u0644\u00bb \u062a\u0648\u0633\u062a \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647\u062a\u0631 \u0628\u062e\u0648\u0627\u0628\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062e\u0648\u0627\u0628<\/span><span class=\"vk-card__title\">\u062e\u0648\u0627\u0628 \u0648 \u0648\u0631\u0632\u0634\u061b \u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u00ab\u0645\u06a9\u0645\u0644\u00bb \u062a\u0648\u0633\u062a \u0648 \u0686\u0637\u0648\u0631 \u0628\u0647\u062a\u0631 \u0628\u062e\u0648\u0627\u0628\u06cc<\/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\">\u0631\u062a\u0628\u0647\u200c\u06cc \u06f2: \u062a\u063a\u0630\u06cc\u0647<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li><strong>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0631 \u0637\u0648\u0644 \u0631\u0648\u0632<\/strong> (\u062d\u062f\u0648\u062f \u06f1\u066b\u06f6 \u062a\u0627 \u06f2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648) \u0645\u0647\u0645\u200c\u062a\u0631 \u0627\u0632 \u0622\u0646 \u00ab\u067e\u0646\u062c\u0631\u0647\u200c\u06cc \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc\u00bb \u0627\u0633\u062a. \u067e\u0646\u062c\u0631\u0647 \u0686\u0646\u062f \u0633\u0627\u0639\u062a \u0627\u0633\u062a\u060c \u0646\u0647 \u06a9\u0631\u0648\u0646\u0648\u0645\u062a\u0631 \u0631\u062e\u062a\u06a9\u0646.<\/li>\n\n\n<li><strong>\u06a9\u0631\u0628\u0648\u0647\u06cc\u062f\u0631\u0627\u062a<\/strong> \u06af\u0644\u06cc\u06a9\u0648\u0698\u0646 \u0631\u0627 \u067e\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0639\u062f \u0627\u0632 \u062c\u0644\u0633\u0647\u200c\u06cc \u0633\u0646\u06af\u06cc\u0646 \u06cc\u0627 \u062f\u0648 \u062c\u0644\u0633\u0647 \u062f\u0631 \u06cc\u06a9 \u0631\u0648\u0632: \u062d\u062f\u0648\u062f \u06f1 \u062a\u0627 \u06f1\u066b\u06f2 \u06af\u0631\u0645 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648 \u062f\u0631 \u06f4 \u0633\u0627\u0639\u062a \u0627\u0648\u0644.<\/li>\n\n\n<li><strong>\u0622\u0628:<\/strong> \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u06f1 \u062a\u0627 \u06f1\u066b\u06f5 \u0644\u06cc\u062a\u0631 \u0628\u0647 \u0627\u0632\u0627\u06cc \u0647\u0631 \u06a9\u06cc\u0644\u0648 \u0648\u0632\u0646\u06cc \u06a9\u0647 \u062f\u0631 \u062a\u0645\u0631\u06cc\u0646 \u06a9\u0645 \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc.<\/li>\n\n\n<li><strong>\u06a9\u0627\u0644\u0631\u06cc \u06a9\u0627\u0641\u06cc:<\/strong> \u062f\u0631 \u06a9\u0633\u0631\u06cc \u062e\u06cc\u0644\u06cc \u0634\u062f\u06cc\u062f\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0647\u0645\u06cc\u0634\u0647 \u0646\u0635\u0641\u0647 \u0645\u06cc\u200c\u0645\u0627\u0646\u062f\u060c \u062d\u062a\u06cc \u0628\u0627 \u0628\u0647\u062a\u0631\u06cc\u0646 \u0645\u0627\u0633\u0627\u0698.<\/li>\n\n<\/ul>\n\n<aside class=\"vk-cta\" data-vk-type=\"feature\" data-vk-id=\"food-analyzer\"><div class=\"vk-cta__body\"><p class=\"vk-cta__title\">\u0648\u0639\u062f\u0647\u200c\u06cc \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u062a \u0686\u0642\u062f\u0631 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u062f\u0627\u0631\u062f\u061f<\/p><p class=\"vk-cta__text\">\u0622\u0646\u0627\u0644\u06cc\u0632 \u063a\u0630\u0627 \u0628\u0627 \u0647\u0648\u0634 \u0645\u0635\u0646\u0648\u0639\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062f\u0631 \u0686\u0646\u062f \u062b\u0627\u0646\u06cc\u0647 \u062c\u0648\u0627\u0628 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p><\/div><a class=\"vk-cta__button\" href=\"\/food-analyzer\" data-vk-event=\"blog_cta_click\">\u0622\u0646\u0627\u0644\u06cc\u0632 \u063a\u0630\u0627<\/a><\/aside>\n\n<h2 class=\"wp-block-heading\">\u0631\u062a\u0628\u0647\u200c\u06cc \u06f3: \u0645\u062f\u06cc\u0631\u06cc\u062a \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646<\/h2>\n\n\n<p>\u0628\u0647\u062a\u0631\u06cc\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc\u060c \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0627\u0628\u0632\u0627\u0631 \u0644\u0648\u06a9\u0633 \u0646\u06cc\u0627\u0632 \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u062f:<\/p>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0647\u0631 \u06af\u0631\u0648\u0647 \u0639\u0636\u0644\u0627\u0646\u06cc \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u06f4\u06f8 \u062a\u0627 \u06f7\u06f2 \u0633\u0627\u0639\u062a \u0641\u0627\u0635\u0644\u0647.<\/li>\n\n\n<li>\u0647\u0641\u062a\u0647\u200c\u06cc \u0633\u0628\u06a9 (Deload) \u0647\u0631 \u06f4 \u062a\u0627 \u06f8 \u0647\u0641\u062a\u0647.<\/li>\n\n\n<li>\u067e\u0631\u0634 \u0646\u0627\u06af\u0647\u0627\u0646\u06cc \u062d\u062c\u0645 \u0628\u06cc\u0634 \u0627\u0632 \u06f1\u06f0 \u062a\u0627 \u06f2\u06f0 \u062f\u0631\u0635\u062f \u062f\u0631 \u0647\u0641\u062a\u0647\u060c \u0631\u0627\u06cc\u062c\u200c\u062a\u0631\u06cc\u0646 \u0631\u0627\u0647 \u0622\u0633\u06cc\u0628 \u0627\u0633\u062a\u060c \u0646\u0647 \u00ab\u06a9\u0645\u0628\u0648\u062f \u0641\u0648\u0645\u200c\u0631\u0648\u0644\u0631\u00bb.<\/li>\n\n<\/ul>\n\n\n<h2 class=\"wp-block-heading\">\u0631\u062a\u0628\u0647\u200c\u06cc \u06f4: \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u0639\u0627\u0644<\/h2>\n\n\n<p>\u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u062f\u0648\u067e\u0648\u06cc (\u06f2\u06f0\u06f1\u06f8) \u0631\u0648\u06cc \u06f9\u06f9 \u0645\u0637\u0627\u0644\u0639\u0647\u060c <strong>\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u0639\u0627\u0644\u060c \u0645\u0627\u0633\u0627\u0698 \u0648 \u0644\u0628\u0627\u0633 \u0641\u0634\u0627\u0631\u06cc<\/strong> \u0631\u0627 \u0628\u0631\u0627\u06cc \u06a9\u0645 \u06a9\u0631\u062f\u0646 DOMS \u0648 \u062e\u0633\u062a\u06af\u06cc \u0627\u062f\u0631\u0627\u06a9\u200c\u0634\u062f\u0647 \u0645\u0624\u062b\u0631\u062a\u0631 \u062f\u06cc\u062f. \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u0639\u0627\u0644 \u06cc\u0639\u0646\u06cc \u06f1\u06f5 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u062e\u06cc\u0644\u06cc \u0633\u0628\u06a9 \u0631\u0648\u0632 \u0628\u0639\u062f: \u067e\u06cc\u0627\u062f\u0647\u200c\u0631\u0648\u06cc \u0627\u0637\u0631\u0627\u0641 \u067e\u0627\u0631\u06a9\u060c \u062f\u0648\u0686\u0631\u062e\u0647\u200c\u06cc \u0622\u0631\u0627\u0645\u060c \u0634\u0646\u0627. \u062c\u0631\u06cc\u0627\u0646 \u062e\u0648\u0646 \u0628\u06cc\u0634\u062a\u0631\u060c \u0633\u0641\u062a\u06cc \u06a9\u0645\u062a\u0631\u060c \u0648 \u0647\u0632\u06cc\u0646\u0647\u200c\u0627\u06cc \u0647\u0645 \u0646\u062f\u0627\u0631\u062f.<\/p>\n\n<div class=\"vk-single\"><article class=\"vk-card vk-card--program\" data-vk-type=\"program\" data-vk-id=\"3PB93\"><a class=\"vk-card__link\" href=\"\/hub\/workout\/3PB93-cardio-seven-day-easy-build\" data-vk-event=\"blog_entity_click\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/images\/programs\/cover\/2d5b02bdd25f423d9c8e1ee5f619fb8d\" alt=\"\u0647\u0641\u062a \u0631\u0648\u0632 \u06a9\u0627\u0631\u062f\u06cc\u0648\u06cc \u0622\u0631\u0627\u0645\u061b \u0646\u0641\u0633\u200c\u0627\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u0628\u0631\u0646\u0627\u0645\u0647 \u062a\u0645\u0631\u06cc\u0646\u06cc<\/span><span class=\"vk-card__title\">\u0647\u0641\u062a \u0631\u0648\u0632 \u06a9\u0627\u0631\u062f\u06cc\u0648\u06cc \u0622\u0631\u0627\u0645\u061b \u0646\u0641\u0633\u200c\u0627\u062a \u0645\u06cc\u200c\u0622\u06cc\u062f<\/span><span class=\"vk-card__meta\">\u0627\u0633\u062a\u0642\u0627\u0645\u062a\u060c \u0645\u062a\u0648\u0633\u0637\u060c 7 \u0631\u0648\u0632 \u062f\u0631 \u0647\u0641\u062a\u0647<\/span><\/span><\/a><\/article><\/div>\n\n<h2 class=\"wp-block-heading\">\u0631\u062a\u0628\u0647\u200c\u06cc \u06f5: \u0645\u0627\u0633\u0627\u0698 \u0648 \u0641\u0648\u0645\u200c\u0631\u0648\u0644\u0631<\/h2>\n\n\n<p>\u062f\u0631 \u0647\u0645\u0627\u0646 \u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632\u060c \u0645\u0627\u0633\u0627\u0698 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0627\u062b\u0631 \u0631\u0627 \u0631\u0648\u06cc DOMS \u062f\u0627\u0634\u062a. \u0641\u0648\u0645\u200c\u0631\u0648\u0644\u0631 \u0634\u0648\u0627\u0647\u062f \u0636\u0639\u06cc\u0641\u200c\u062a\u0631 \u0648\u0644\u06cc \u0645\u062b\u0628\u062a: \u06f1 \u062a\u0627 \u06f2 \u062f\u0642\u06cc\u0642\u0647 \u0631\u0648\u06cc \u0647\u0631 \u06af\u0631\u0648\u0647 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u060c \u0633\u0641\u062a\u06cc \u0627\u062f\u0631\u0627\u06a9\u200c\u0634\u062f\u0647 \u0631\u0627 \u06a9\u0645 \u0648 \u062f\u0627\u0645\u0646\u0647 \u0631\u0627 \u06a9\u0648\u062a\u0627\u0647\u200c\u0645\u062f\u062a \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<p>\u0647\u06cc\u0686\u06a9\u062f\u0627\u0645 \u0639\u0636\u0644\u0647 \u0631\u0627 \u00ab\u062a\u0631\u0645\u06cc\u0645\u00bb \u0646\u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u062d\u0633 \u0628\u0647\u062a\u0631\u06cc \u0645\u06cc\u200c\u062f\u0647\u0646\u062f \u0648 \u062d\u0633 \u0628\u0647\u062a\u0631 \u0647\u0645 \u0627\u0631\u0632\u0634 \u062f\u0627\u0631\u062f\u060c \u0645\u062e\u0635\u0648\u0635\u0627\u064b \u0648\u0642\u062a\u06cc \u0641\u0631\u062f\u0627 \u062f\u0648\u0628\u0627\u0631\u0647 \u0628\u0627\u06cc\u062f \u0628\u06cc\u0627\u06cc\u06cc.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0631\u062a\u0628\u0647\u200c\u06cc \u06f6: \u06a9\u0634\u0634 \u0648 \u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc<\/h2>\n\n\n<p>\u06a9\u0634\u0634 \u0627\u06cc\u0633\u062a\u0627 \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 DOMS \u0631\u0627 \u06a9\u0645 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0634\u0648\u0627\u0647\u062f \u0627\u06cc\u0646 \u0631\u0627 \u0631\u0648\u0634\u0646 \u06af\u0641\u062a\u0647. \u062f\u0627\u0645\u0646\u0647 \u0631\u0627 \u062d\u0641\u0638 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0622\u0631\u0627\u0645\u0634\u200c\u0628\u062e\u0634 \u0627\u0633\u062a. \u0627\u0632 \u0622\u0646 \u0627\u0646\u062a\u0638\u0627\u0631 \u0645\u0639\u062c\u0632\u0647\u200c\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0646\u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634.<\/p>\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%aa%d8%ad%d8%b1%da%a9-%d9%be%d8%b0%db%8c%d8%b1%db%8c-%d9%85%d9%88%d8%a8%db%8c%d9%84%db%8c%d8%aa%db%8c\/\"><span class=\"vk-card__media\"><img class=\"vk-card__img\" src=\"https:\/\/varzeshkar.com\/static\/blog\/uploads\/2026\/09\/74c6c29a8ae2-768x432.webp\" alt=\"\u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc: \u0686\u0631\u0627 \u0627\u0633\u06a9\u0648\u0627\u062a\u062a \u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0686\u0647 \u06a9\u0627\u0631 \u06a9\u0646\u06cc\" loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"360\"><\/span><span class=\"vk-card__body\"><span class=\"vk-card__type\">\u062a\u062d\u0631\u06a9\u200c\u067e\u0630\u06cc\u0631\u06cc<\/span><span class=\"vk-card__title\">\u0645\u0648\u0628\u06cc\u0644\u06cc\u062a\u06cc: \u0686\u0631\u0627 \u0627\u0633\u06a9\u0648\u0627\u062a\u062a \u06af\u06cc\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u06f1\u06f0 \u062f\u0642\u06cc\u0642\u0647 \u0642\u0628\u0644 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0686\u0647 \u06a9\u0627\u0631 \u06a9\u0646\u06cc<\/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\">\u0622\u0628 \u0633\u0631\u062f: \u0645\u0641\u06cc\u062f \u06cc\u0627 \u0645\u0636\u0631\u061f \u0628\u0633\u062a\u06af\u06cc \u062f\u0627\u0631\u062f<\/h2>\n\n\n<p>\u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u062f\u0631\u062c\u0647\u060c \u06f1\u06f0 \u062a\u0627 \u06f1\u06f5 \u062f\u0642\u06cc\u0642\u0647: \u062f\u0631\u062f \u0648 \u0627\u0644\u062a\u0647\u0627\u0628 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631\u0627\u06cc \u06a9\u0633\u06cc \u06a9\u0647 \u0628\u06cc\u0646 \u062f\u0648 \u0645\u0633\u0627\u0628\u0642\u0647 \u0641\u0627\u0635\u0644\u0647\u200c\u06cc \u06a9\u0648\u062a\u0627\u0647 \u062f\u0627\u0631\u062f\u060c \u0627\u0631\u0632\u0634\u0645\u0646\u062f \u0627\u0633\u062a.<\/p>\n\n\n<p>\u0648\u0644\u06cc \u0631\u0627\u0628\u0631\u062a\u0632 \u0648 \u0647\u0645\u06a9\u0627\u0631\u0627\u0646 (\u06f2\u06f0\u06f1\u06f5) \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0646\u062f \u063a\u0648\u0637\u0647\u200c\u0648\u0631\u06cc \u0633\u0631\u062f \u0628\u0644\u0627\u0641\u0627\u0635\u0644\u0647 \u0628\u0639\u062f \u0627\u0632 \u0648\u0632\u0646\u0647\u060c <strong>\u0633\u06cc\u06af\u0646\u0627\u0644 \u0631\u0634\u062f \u0639\u0636\u0644\u0647 \u0631\u0627 \u0633\u0631\u06a9\u0648\u0628 \u0648 \u0647\u0627\u06cc\u067e\u0631\u062a\u0631\u0648\u0641\u06cc \u0628\u0644\u0646\u062f\u0645\u062f\u062a \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/strong>. \u0647\u062f\u0641\u062a \u0639\u0636\u0644\u0647 \u0627\u0633\u062a\u061f \u0622\u0628 \u0633\u0631\u062f \u0631\u0627 \u0646\u0686\u0633\u0628\u0627\u0646 \u0628\u0647 \u0622\u062e\u0631 \u062c\u0644\u0633\u0647\u200c\u06cc \u0627\u0633\u06a9\u0648\u0627\u062a. \u0645\u0633\u0627\u0628\u0642\u0647 \u06cc\u0627 \u0641\u0642\u0637 \u06a9\u0627\u0631\u062f\u06cc\u0648\u061f \u062f\u0627\u0633\u062a\u0627\u0646 \u0641\u0631\u0642 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n\n\n<h2 class=\"wp-block-heading\">\u0645\u06a9\u0645\u0644\u200c\u0647\u0627: \u0686\u0647 \u0686\u06cc\u0632\u06cc \u0634\u0648\u0627\u0647\u062f \u062f\u0627\u0631\u062f\u061f<\/h2>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>\u0645\u06a9\u0645\u0644<\/th><th>\u0634\u0648\u0627\u0647\u062f<\/th><th>\u062a\u0648\u0636\u06cc\u062d<\/th><\/tr><\/thead><tbody><tr><td>\u06a9\u0631\u0627\u062a\u06cc\u0646<\/td><td>\u0642\u0648\u06cc<\/td><td>\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u06cc\u0646 \u0633\u062a\u200c\u0647\u0627 \u0648 \u062c\u0644\u0633\u0627\u062a \u0631\u0627 \u0628\u0647\u062a\u0631 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/td><\/tr><tr><td>\u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0648\u06cc<\/td><td>\u0642\u0648\u06cc<\/td><td>\u0641\u0642\u0637 \u0627\u06af\u0631 \u0628\u0627 \u063a\u0630\u0627 \u0628\u0647 \u0639\u062f\u062f \u0646\u0645\u06cc\u200c\u0631\u0633\u06cc<\/td><\/tr><tr><td>\u06a9\u0627\u0641\u0626\u06cc\u0646<\/td><td>\u0642\u0648\u06cc (\u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f)<\/td><td>\u062e\u0633\u062a\u06af\u06cc \u0627\u062f\u0631\u0627\u06a9\u200c\u0634\u062f\u0647 \u0631\u0627 \u06a9\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f\u061b \u0639\u0635\u0631\u0647\u0627 \u062e\u0648\u0627\u0628 \u0631\u0627 \u062e\u0631\u0627\u0628 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/td><\/tr><tr><td>\u0627\u0645\u06af\u0627-\u06f3<\/td><td>\u0645\u062a\u0648\u0633\u0637<\/td><td>\u06a9\u0627\u0647\u0634 \u062e\u0641\u06cc\u0641 DOMS \u062f\u0631 \u062f\u0648\u0632 \u062d\u062f\u0648\u062f \u06f2 \u062a\u0627 \u06f3 \u06af\u0631\u0645<\/td><\/tr><tr><td>\u0622\u0628 \u0622\u0644\u0628\u0627\u0644\u0648 \u062a\u0631\u0634<\/td><td>\u0645\u062a\u0648\u0633\u0637<\/td><td>\u06a9\u0627\u0647\u0634 \u0627\u0644\u062a\u0647\u0627\u0628 \u0648 \u062f\u0631\u062f \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0634\u062f\u06cc\u062f<\/td><\/tr><tr><td>BCAA<\/td><td>\u0636\u0639\u06cc\u0641<\/td><td>\u0628\u0627 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u06a9\u0627\u0641\u06cc\u060c \u0627\u0636\u0627\u0641\u0647 \u0627\u0633\u062a<\/td><\/tr><tr><td>\u06af\u0644\u0648\u062a\u0627\u0645\u06cc\u0646<\/td><td>\u0636\u0639\u06cc\u0641<\/td><td>\u0628\u0631\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0647 \u062a\u0642\u0631\u06cc\u0628\u0627\u064b \u0628\u06cc\u200c\u0627\u062b\u0631<\/td><\/tr><\/tbody><\/table><\/figure>\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\/00793b961dee-768x432.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\">\u0646\u0634\u0627\u0646\u0647\u200c\u0647\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0646\u0627\u06a9\u0627\u0641\u06cc<\/h2>\n\n\n<ul class=\"wp-block-list\">\n<li>\u0648\u0632\u0646\u0647\u200c\u0647\u0627 \u062f\u0648 \u0647\u0641\u062a\u0647 \u067e\u0634\u062a \u0633\u0631 \u0647\u0645 \u067e\u0627\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u0622\u06cc\u0646\u062f.<\/li>\n\n\n<li>\u0636\u0631\u0628\u0627\u0646 \u0635\u0628\u062d\u06af\u0627\u0647\u06cc \u06f5 \u062a\u0627 \u06f1\u06f0 \u0636\u0631\u0628\u0647 \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0632 \u0645\u0639\u0645\u0648\u0644.<\/li>\n\n\n<li>\u062e\u0648\u0627\u0628 \u0628\u062f \u0628\u0627 \u0648\u062c\u0648\u062f \u062e\u0633\u062a\u06af\u06cc.<\/li>\n\n\n<li>\u0628\u06cc\u200c\u0645\u06cc\u0644\u06cc \u0628\u0647 \u0628\u0627\u0634\u06af\u0627\u0647\u060c \u0632\u0648\u062f\u0631\u0646\u062c\u06cc\u060c \u0633\u0631\u0645\u0627\u062e\u0648\u0631\u062f\u06af\u06cc \u067e\u0634\u062a\u200c\u0633\u0631\u0647\u0645.<\/li>\n\n<\/ul>\n\n\n<p>\u062f\u0648 \u06cc\u0627 \u0633\u0647 \u0645\u0648\u0631\u062f \u0631\u0627 \u062f\u0627\u0631\u06cc\u061f \u0627\u0628\u0632\u0627\u0631 \u062c\u062f\u06cc\u062f \u0646\u062e\u0631. \u06cc\u06a9 \u0647\u0641\u062a\u0647 \u062d\u062c\u0645 \u0631\u0627 \u0646\u0635\u0641 \u06a9\u0646.<\/p>\n\n\n<p>\u0627\u0648\u0644\u0648\u06cc\u062a \u0648\u0627\u0642\u0639\u06cc \u0647\u0645\u0627\u0646 \u0686\u0647\u0627\u0631\u062a\u0627\u0633\u062a: \u062e\u0648\u0627\u0628\u060c \u063a\u0630\u0627\u060c \u062d\u062c\u0645 \u0645\u0646\u0637\u0642\u06cc\u060c \u06a9\u0645\u06cc \u062d\u0631\u06a9\u062a \u0633\u0628\u06a9 \u0631\u0648\u0632 \u0628\u0639\u062f. \u0645\u0627\u0633\u0627\u0698 \u0648 \u0631\u0648\u0644\u0631 \u0628\u0631\u0627\u06cc \u062d\u0633 \u0628\u0647\u062a\u0631\u061b \u0645\u06a9\u0645\u0644 \u0641\u0642\u0637 \u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0634\u0648\u0627\u0647\u062f \u062f\u0627\u0631\u062f. \u0628\u0642\u06cc\u0647\u200c\u06cc \u0648\u06cc\u062a\u0631\u06cc\u0646\u060c \u0627\u06af\u0631 \u0622\u0646 \u0686\u0647\u0627\u0631 \u062a\u0627 \u0646\u0644\u0646\u06af\u062f\u060c \u0686\u06cc\u0632\u06cc \u0631\u0627 \u062c\u0628\u0631\u0627\u0646 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627\u0634\u0647\u060c \u0633\u062a \u0622\u062e\u0631 \u0627\u0633\u06a9\u0648\u0627\u062a \u0631\u0627 \u0632\u062f\u06cc. \u06af\u0648\u0634\u06cc \u067e\u0631 \u0627\u0632 \u062a\u0628\u0644\u06cc\u063a \u0631\u0648\u0644\u0631 \u0648 \u0622\u0628 \u0633\u0631\u062f \u0648 \u0645\u06a9\u0645\u0644 \u00ab\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u00bb \u0627\u0633\u062a. \u0648\u0627\u0642\u0639\u06cc\u062a \u0633\u0627\u062f\u0647\u200c\u062a\u0631 \u0648 \u06a9\u0645\u06cc \u062d\u0648\u0635\u0644\u0647\u200c\u0633\u0631\u0628\u0631\u062a\u0631 \u0627\u0633\u062a: \u0639\u0636\u0644\u0647 \u062f\u0631 \u0628\u0627\u0634\u06af\u0627\u0647 \u0628\u0632\u0631\u06af \u0646\u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u06f4\u06f8 \u0633\u0627\u0639\u062a \u0628\u0639\u062f \u0628\u0632\u0631\u06af \u0645\u06cc\u200c\u0634\u0648\u062f\u061b \u0628\u0647 \u0634\u0631\u0637\u06cc \u06a9\u0647 \u0628\u062e\u0648\u0627\u0628\u06cc\u060c \u0628\u062e\u0648\u0631\u06cc \u0648 \u062d\u062c\u0645 \u062a\u0645\u0631\u06cc\u0646\u062a \u0631\u0627 \u0628\u06cc\u200c\u062d\u0633\u0627\u0628 \u0628\u0627\u0644\u0627 \u0646\u0628\u0631\u06cc. \u0628\u0627\u0632\u0627\u0631 \u067e\u0631 \u0627\u0632 \u0627\u0628\u0632\u0627\u0631 \u0627\u0633\u062a. \u067e\u0627\u06cc\u06cc\u0646\u060c \u0628\u0631 [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":131,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_vk_reviewer":0,"_vk_reviewer_coach":"","_vk_reviewed_at":"","_vk_sources":[{"title":"Dupuy et al. 2018: An evidence-based approach for choosing post-exercise recovery techniques (meta-analysis, Frontiers in Physiology)","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/29755363\/"},{"title":"Walsh et al. 2021: Sleep and the athlete: narrative review and consensus recommendations (BJSM)","url":"https:\/\/bjsm.bmj.com\/content\/55\/7\/356"},{"title":"Roberts et al. 2015: Post-exercise cold water immersion attenuates acute anabolic signalling and long-term adaptations (Journal of Physiology)","url":"https:\/\/pubmed.ncbi.nlm.nih.gov\/26174323\/"}],"footnotes":""},"categories":[11],"tags":[],"vk_goal":[32,28],"vk_level":[35,33,34],"vk_city":[],"vk_sport":[],"vk_place":[],"class_list":["post-58","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recovery","vk_goal-health","vk_goal-muscle-gain","vk_level-advanced","vk_level-beginner","vk_level-intermediate"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0639\u062f \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u061b \u062e\u0648\u0627\u0628\u060c \u062a\u063a\u0630\u06cc\u0647\u060c \u06a9\u0648\u0641\u062a\u06af\u06cc\u060c \u0645\u0627\u0633\u0627\u0698 \u0648 \u0622\u0628 \u0633\u0631\u062f \u0628\u0647 \u062a\u0631\u062a\u06cc\u0628 \u0627\u062b\u0631<\/title>\n<meta name=\"description\" content=\"\u0639\u0636\u0644\u0647 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