{"id":29971,"date":"2026-05-16T19:57:52","date_gmt":"2026-05-16T16:57:52","guid":{"rendered":"https:\/\/awlait.com\/%d8%a7%d9%84%d8%ac%d9%84%d9%88%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d8%a3%d9%85%d8%a7%d9%85-%d8%a7%d9%84%d9%83%d9%85%d8%a8%d9%8a%d9%88%d8%aa%d8%b1-%d8%af%d9%84%d9%8a%d9%84%d9%83-%d8%a7%d9%84\/"},"modified":"2026-05-17T15:16:12","modified_gmt":"2026-05-17T12:16:12","slug":"%d8%a7%d9%84%d8%ac%d9%84%d9%88%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d8%a3%d9%85%d8%a7%d9%85-%d8%a7%d9%84%d9%83%d9%85%d8%a8%d9%8a%d9%88%d8%aa%d8%b1-%d8%af%d9%84%d9%8a%d9%84%d9%83-%d8%a7%d9%84","status":"publish","type":"post","link":"https:\/\/awlait.com\/en\/%d8%a7%d9%84%d8%ac%d9%84%d9%88%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad-%d8%a3%d9%85%d8%a7%d9%85-%d8%a7%d9%84%d9%83%d9%85%d8%a8%d9%8a%d9%88%d8%aa%d8%b1-%d8%af%d9%84%d9%8a%d9%84%d9%83-%d8%a7%d9%84\/","title":{"rendered":"\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 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\u0627\u0644\u0631\u0642\u0645\u064a. \u064a\u062a\u0637\u0644\u0628 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0645\u0648\u0627\u0632\u0646\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0634\u0627\u0634\u0629 \u0644\u0636\u0645\u0627\u0646 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0647\u0627. \u0625\u0646 \u0627\u062a\u0628\u0627\u0639 \u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u0647\u0646\u062f\u0633\u0629 \u0627\u0644\u0628\u0634\u0631\u064a\u0629 (Ergonomics) \u0644\u0627 \u064a\u062d\u0633\u0646 \u0625\u0646\u062a\u0627\u062c\u064a\u062a\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u064a\u062d\u0645\u064a\u0643 \u0645\u0646 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629 \u0648\u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0628\u062f\u0646\u064a \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0627\u0644\u0634\u0627\u0645\u0644\u060c \u0646\u0643\u0634\u0641 \u0644\u0643 \u0627\u0644\u0623\u0633\u0631\u0627\u0631 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0648\u0627\u0644\u0637\u0628\u064a\u0629 \u0644\u062a\u062d\u0648\u064a\u0644 \u0645\u0643\u062a\u0628\u0643 \u0625\u0644\u0649 \u0628\u064a\u0626\u0629 \u0635\u062d\u064a\u0629 \u062a\u062f\u0639\u0645 \u062c\u0633\u062f\u0643 \u0648\u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0642\u0635\u0648\u0649.     <\/span><\/p>\n<h2><b>\u0644\u0645\u0627\u0630\u0627 \u0627\u0644\u062c\u0644\u0648\u0633 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\u0627\u0644\u062c\u0644\u0648\u0633 \u0628\u0648\u0636\u0639\u064a\u0629 \u0645\u0646\u062d\u0646\u064a\u0629 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u0648\u0642\u0648\u0641 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645. \u0647\u0630\u0627 \u0627\u0644\u0636\u063a\u0637 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u064a\u0624\u062f\u064a \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a \u0625\u0644\u0649 \u062e\u0644\u0644 \u0641\u064a \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0639\u0636\u0644\u064a \u0627\u0644\u0647\u064a\u0643\u0644\u064a (Musculoskeletal system)\u060c \u0648\u0647\u0648 \u0627\u0644\u0643\u064a\u0627\u0646 \u0627\u0644\u0645\u0631\u062a\u0628\u0637 \u0637\u0628\u064a\u0627\u064b \u0628\u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.   <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0648\u0648\u0641\u0642\u0627\u064b \u0644\u0625\u062d\u0635\u0627\u0626\u064a\u0627\u062a \u0645\u0646\u0638\u0645\u0629 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0644\u0645\u064a\u0629 (WHO)\u060c \u0641\u0625\u0646 \u0646\u062d\u0648 80% \u0645\u0646 \u0645\u0648\u0638\u0641\u064a \u0627\u0644\u0645\u0643\u0627\u062a\u0628 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0645\u0627 \u0645\u0646 \u062d\u064a\u0627\u062a\u0647\u0645 \u0627\u0644\u0645\u0647\u0646\u064a\u0629. \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0627\u0644\u0645\u0634\u0643\u0644\u0629 \u0639\u0644\u0649 \u0645\u062c\u0631\u062f \u0634\u0639\u0648\u0631 \u0639\u0627\u0628\u0631 \u0628\u0627\u0644\u062a\u0639\u0628\u060c \u0628\u0644 \u062a\u0645\u062a\u062f \u0644\u062a\u0634\u0645\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0627\u0646\u0632\u0644\u0627\u0642 \u0627\u0644\u063a\u0636\u0631\u0648\u0641\u064a \u0648\u0636\u0639\u0641 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0633\u0641\u0644\u064a\u0629 \u0646\u062a\u064a\u062c\u0629 \u0642\u0645\u0639 \u0627\u0644\u0623\u0639\u0635\u0627\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.    <\/span><\/p>\n<h3><b>\u0623\u0628\u0631\u0632 \u0627\u0644\u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 <\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u062c\u0627\u0648\u0632 \u0623\u062e\u0637\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u062c\u0631\u062f &#8220;\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0638\u0647\u0631&#8221;\u060c \u0641\u0647\u0646\u0627\u0643 \u062a\u0641\u0627\u0635\u064a\u0644 \u0645\u064a\u0643\u0631\u0648\u064a\u0629 \u062a\u0633\u0628\u0628 \u0636\u0631\u0631\u0627\u064b \u062c\u0633\u064a\u0645\u0627\u064b: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0646\u062e\u0641\u0627\u0636 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0634\u0627\u0634\u0629:<\/b><span style=\"font-weight: 400;\"> \u064a\u0639\u062f \u0648\u0636\u0639 \u0627\u0644\u0634\u0627\u0634\u0629 \u062a\u062d\u062a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646 \u0627\u0644\u062e\u0637\u0623 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u0627\u064b\u060c \u062d\u064a\u062b \u064a\u062c\u0628\u0631 \u0627\u0644\u0631\u0642\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 (Text Neck)\u060c \u0645\u0645\u0627 \u064a\u0636\u0627\u0639\u0641 \u0648\u0632\u0646 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0641\u0639\u0644\u064a \u0639\u0644\u0649 \u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0631\u0642\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0628\u0639\u062f \u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u062a\u064a\u062d:<\/b><span style=\"font-weight: 400;\"> \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646 \u0627\u0644\u062c\u0633\u062f \u064a\u0633\u0628\u0628 \u0634\u062f\u062f\u0627\u064b \u0645\u0633\u062a\u0645\u0631\u0627\u064b \u0641\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0623\u0639\u0644\u0649 \u0627\u0644\u0638\u0647\u0631\u060c \u0648\u064a\u062c\u0639\u0644 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0643\u0648\u0639 \u063a\u064a\u0631 \u0635\u062d\u064a\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062b\u0628\u0627\u062a \u0627\u0644\u0637\u0648\u064a\u0644:<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u062c\u0644\u0648\u0633 \u062f\u0648\u0646 \u062d\u0631\u0643\u0629 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 60 \u062f\u0642\u064a\u0642\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0632\u064a\u064a\u062a \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0648\u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0635\u0644\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u0625\u062c\u0647\u0627\u062f.<\/span><\/li>\n<\/ul>\n<h2><b>\u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-29920\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-300x300.webp\" alt=\"\u0631\u0633\u0645 \u062a\u0648\u0636\u064a\u062d\u064a \u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2-100x100.webp 100w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/4-1-2.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\"> \u0627\u062a\u0628\u0627\u0639 \u0642\u064a\u0627\u0633\u0627\u062a \u0647\u0646\u062f\u0633\u064a\u0629 \u062f\u0642\u064a\u0642\u0629 \u062a\u0636\u0645\u0646 \u062a\u0648\u0632\u064a\u0639 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645 \u0628\u0634\u0643\u0644 \u0639\u0627\u062f\u0644 \u0639\u0644\u0649 \u0646\u0642\u0627\u0637 \u0627\u0644\u062f\u0639\u0645 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629. \u0625\u0644\u064a\u0643 \u0627\u0644\u0645\u0639\u0627\u064a\u064a\u0631 \u0627\u0644\u062b\u0645\u0627\u0646\u064a\u0629 \u0627\u0644\u0645\u0639\u062a\u0645\u062f\u0629 \u0639\u0627\u0644\u0645\u064a\u0627\u064b \u0644\u062a\u062d\u0642\u064a\u0642 \u0623\u0642\u0635\u0649 \u0627\u0633\u062a\u0641\u0627\u062f\u0629 \u0635\u062d\u064a\u0629:<\/span><\/p>\n<h3><b>1. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0638\u0647\u0631 \u0648\u0627\u0644\u062d\u0648\u0636<\/b><\/h3>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-29918\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-300x300.webp\" alt=\"\u0648\u0633\u0627\u062f\u0629 \u062f\u0639\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0644\u0643\u0631\u0633\u064a \u0627\u0644\u0645\u0643\u062a\u0628\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/2-2-1.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0638\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u062a\u0642\u064a\u0645\u0627\u064b \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0645\u0646\u062d\u0646\u0649 \u0627\u0644\u0637\u0628\u064a\u0639\u064a \u0644\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u062f\u0639\u0645 \u0642\u0637\u0646\u064a (Lumbar Support). \u0645\u0646 \u0627\u0644\u0646\u0627\u062d\u064a\u0629 \u0627\u0644\u062a\u0642\u0646\u064a\u0629\u060c \u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0648\u0631\u0643 (\u0628\u064a\u0646 \u0627\u0644\u062c\u0630\u0639 \u0648\u0627\u0644\u0641\u062e\u0630\u064a\u0646) \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 90 \u0625\u0644\u0649 110 \u062f\u0631\u062c\u0627\u062a. \u0643\u0645\u0627 \u064a\u064f\u0646\u0635\u062d \u0628\u0634\u062f\u0629 \u0623\u0644\u0627 \u064a\u0644\u0645\u0633 &#8220;\u0627\u0644\u0639\u0635\u0639\u0635&#8221; \u0627\u0644\u0645\u0642\u0639\u062f \u0645\u0628\u0627\u0634\u0631\u0629 \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u0647\u064a\u062c\u061b \u0648\u0647\u0646\u0627 \u062a\u0628\u0631\u0632 \u0623\u0647\u0645\u064a\u0629 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/awlait.com\/%d9%85%d8%ae%d8%af%d8%a7%d8%aa-%d8%b7%d8%a8%d9%8a%d8%a9\/%d9%88%d8%b3%d8%a7%d8%af%d8%a9-%d8%b7%d8%a8%d9%8a%d8%a9-%d9%84%d9%84%d8%b9%d8%b5%d8%b9%d8%b5\/\"><strong>\u0648\u0633\u0627\u062f\u0629 \u0637\u0628\u064a\u0629 \u0644\u0644\u0639\u0635\u0639\u0635<\/strong><\/a> \u0644\u062a\u0641\u0631\u064a\u063a \u0627\u0644\u0636\u063a\u0637.   <\/span><\/p>\n<h3><b>2. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0634\u0627\u0634\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646 \u0645\u0648\u0627\u0632\u064a\u0627\u064b \u0644\u0644\u062b\u0644\u062b \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0634\u0627\u0634\u0629 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631. \u064a\u0636\u0645\u0646 \u0630\u0644\u0643 \u0628\u0642\u0627\u0621 \u0627\u0644\u0631\u0642\u0628\u0629 \u0641\u064a \u0648\u0636\u0639\u064a\u0629 \u0645\u062d\u0627\u064a\u062f\u0629 (\u0644\u0627 \u0645\u0627\u0626\u0644\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0627 \u0644\u0644\u062e\u0644\u0641). \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u064a\u0646 \u0648\u0627\u0644\u0634\u0627\u0634\u0629 \u064a\u062c\u0628 \u0623\u0646 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 50 \u0625\u0644\u0649 70 \u0633\u0645. \u0644\u062a\u0639\u0632\u064a\u0632 \u0647\u0630\u0647 \u0627\u0644\u0648\u0636\u0639\u064a\u0629\u060c \u064a\u0645\u0643\u0646 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/awlait.com\/%d9%85%d8%ae%d8%af%d8%a7%d8%aa-%d8%b7%d8%a8%d9%8a%d8%a9\/%d9%88%d8%b3%d8%a7%d8%af%d8%a9-%d8%b7%d8%a8%d9%8a%d8%a9-%d9%84%d9%84%d8%b1%d9%82%d8%a8%d8%a9\/\"><strong>\u0648\u0633\u0627\u062f\u0629 \u0637\u0628\u064a\u0629 \u0644\u0644\u0631\u0642\u0628\u0629<\/strong><\/a> \u0644\u062f\u0639\u0645 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0639\u0646\u0642\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629.   <\/span><\/p>\n<h3><b>3. \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u062c\u0628 \u0623\u0646 \u064a\u0634\u0643\u0644 \u0627\u0644\u0643\u0648\u0639 \u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0645\u0639 \u0628\u0642\u0627\u0621 \u0627\u0644\u0645\u0639\u0635\u0645 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0648\u064d \u062a\u0645\u0627\u0645\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0644\u062a\u062c\u0646\u0628 \u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u0646\u0641\u0642 \u0627\u0644\u0631\u0633\u063a\u064a. \u0623\u0645\u0627 \u0627\u0644\u0642\u062f\u0645\u0627\u0646\u060c \u0641\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646\u0627 \u0645\u0633\u0637\u062d\u062a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u061b \u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0645\u0631\u062a\u0641\u0639\u0627\u064b\u060c \u064a\u064f\u0641\u0636\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u0633\u0646\u062f \u0644\u0644\u0642\u062f\u0645 (footrest). \u064a\u0633\u0627\u0639\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/awlait.com\/%d8%b9%d8%b1%d9%88%d8%b6\/%d9%88%d8%b3%d8%a7%d8%af%d8%a9-%d8%b8%d9%87%d8%b1-%d9%84%d9%84%d9%83%d8%b1%d8%b3%d9%8a\/\"><strong>\u0648\u0633\u0627\u062f\u0629 \u0638\u0647\u0631 \u0644\u0644\u0643\u0631\u0633\u064a<\/strong><\/a> \u0641\u064a \u062f\u0641\u0639 \u0627\u0644\u062c\u0633\u062f \u0644\u0644\u0623\u0645\u0627\u0645 \u0642\u0644\u064a\u0644\u0627\u064b \u0644\u062a\u062d\u0642\u064a\u0642 \u0647\u0630\u0627 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u062b\u0627\u0644\u064a \u0628\u064a\u0646 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646.    <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0645\u0627 \u0633\u0628\u0642\u060c \u0641\u0625\u0646 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0630\u0647 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u064a\u062d\u0648\u0644 \u062a\u062c\u0631\u0628\u0629 \u0627\u0644\u0639\u0645\u0644 \u0645\u0646 \u0645\u0635\u062f\u0631 \u0644\u0644\u0623\u0644\u0645 \u0625\u0644\u0649 \u0628\u064a\u0626\u0629 \u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0645\u0633\u062a\u062f\u0627\u0645\u0629. <\/span><\/p>\n<h2><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a: \u0643\u064a\u0641 \u062a\u0636\u0628\u0637 \u0643\u0631\u0633\u064a\u0643 \u0641\u064a 5 \u062f\u0642\u0627\u0626\u0642\u061f <\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u064a\u0643\u0641\u064a \u0627\u0645\u062a\u0644\u0627\u0643 \u0643\u0631\u0633\u064a \u0628\u0627\u0647\u0638 \u0627\u0644\u062b\u0645\u0646 \u0644\u062a\u062d\u0642\u064a\u0642 <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\">\u060c \u0628\u0644 \u062a\u0643\u0645\u0646 \u0627\u0644\u0639\u0628\u0631\u0629 \u0641\u064a &#8220;\u0645\u0639\u0627\u064a\u0631\u0629&#8221; \u0647\u0630\u0627 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0623\u0628\u0639\u0627\u062f \u062c\u0633\u062f\u0643 \u0627\u0644\u0641\u0631\u064a\u062f\u0629. \u0627\u0644\u0636\u0628\u0637 \u0627\u0644\u062e\u0627\u0637\u0626 \u0644\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0623\u0648 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0645\u0633\u0646\u062f \u0642\u062f \u064a\u062d\u0648\u0644 \u0623\u0641\u0636\u0644 \u0627\u0644\u0643\u0631\u0627\u0633\u064a \u0627\u0644\u0637\u0628\u064a\u0629 \u0625\u0644\u0649 \u0623\u062f\u0627\u0629 \u062a\u0633\u0628\u0628 \u062a\u064a\u0628\u0633 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0644\u0636\u0628\u0637 \u0643\u0631\u0633\u064a\u0643 \u0628\u0627\u062d\u062a\u0631\u0627\u0641\u064a\u0629\u060c \u0627\u062a\u0628\u0639 \u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0627\u0644\u0645\u062a\u0633\u0644\u0633\u0644\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629: <\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0642\u0639\u062f:<\/b><span style=\"font-weight: 400;\"> \u0627\u0636\u0628\u0637 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u062d\u064a\u062b \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0628\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0648\u0631\u0643 \u0623\u0648 \u0623\u0633\u0641\u0644 \u0642\u0644\u064a\u0644\u0627\u064b\u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0644\u0627\u0645\u0633\u0629 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u0623\u0631\u0636 \u062a\u0645\u0627\u0645\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0645\u0633\u0646\u062f \u0627\u0644\u0638\u0647\u0631:<\/b><span style=\"font-weight: 400;\"> \u064a\u062c\u0628 \u0623\u0646 \u064a\u062f\u0639\u0645 \u0627\u0644\u0645\u0633\u0646\u062f \u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0642\u0637\u0646\u064a\u0629 (\u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631) \u062a\u062d\u062f\u064a\u062f\u0627\u064b\u061b \u0641\u0627\u0644\u062f\u0639\u0645 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0646\u0642\u0637\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062d\u0645\u0644 \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0628\u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0645\u0633\u0627\u0646\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646:<\/b><span style=\"font-weight: 400;\"> \u0627\u0636\u0628\u0637\u0647\u0627 \u0628\u062d\u064a\u062b \u062a\u062d\u0645\u0644 \u0648\u0632\u0646 \u0630\u0631\u0627\u0639\u064a\u0643 \u0628\u0631\u0641\u0642\u060c \u0645\u0645\u0627 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u062a\u0648\u062a\u0631 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u062a\u0641 \u0648\u0627\u0644\u0631\u0642\u0628\u0629 \u0628\u0646\u0633\u0628\u0629 \u062a\u0635\u0644 \u0625\u0644\u0649 30%.<\/span><\/li>\n<\/ol>\n<h3><b>\u0644\u0627\u0628\u062a\u0648\u0628 vs Desktop \u2014 \u0627\u0644\u0641\u0631\u0648\u0642 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u064a\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u062e\u062a\u0644\u0641 \u0645\u062a\u0637\u0644\u0628\u0627\u062a <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\"> \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0644\u0627\u0628\u062a\u0648\u0628 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u062c\u0647\u0627\u0632 \u0627\u0644\u062f\u064a\u0633\u0643\u062a\u0648\u0628. \u0641\u0627\u0644\u0644\u0627\u0628\u062a\u0648\u0628 \u0628\u0637\u0628\u064a\u0639\u062a\u0647 \u064a\u062c\u0628\u0631 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645 \u0639\u0644\u0649 \u0627\u0644\u0646\u0638\u0631 \u0644\u0644\u0623\u0633\u0641\u0644\u060c \u0648\u0644\u0630\u0644\u0643 \u064a\u0633\u062a\u0644\u0632\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647 \u062a\u0648\u0641\u064a\u0631 \u062d\u0627\u0645\u0644 (Stand) \u0645\u0639 \u0644\u0648\u062d\u0629 \u0645\u0641\u0627\u062a\u064a\u062d \u062e\u0627\u0631\u062c\u064a\u0629 \u0644\u062a\u062d\u0642\u064a\u0642 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0631\u0624\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u0623\u0645\u0627 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u062f\u064a\u0633\u0643\u062a\u0648\u0628\u060c \u0641\u062a\u0645\u0646\u062d\u0643 \u0645\u0631\u0648\u0646\u0629 \u0623\u0643\u0628\u0631 \u0628\u0634\u0631\u0637 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0630\u0631\u0627\u0639 \u0634\u0627\u0634\u0629 \u0645\u062a\u062d\u0631\u0643\u0629 \u0644\u0636\u0628\u0637 \u0627\u0644\u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u062f\u0642\u0629.<\/span><\/p>\n<h2><b>\u0625\u0639\u062f\u0627\u062f \u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0643\u0627\u0645\u0644\u0629: \u0645\u0627 \u0648\u0631\u0627\u0621 \u0627\u0644\u0643\u0631\u0633\u064a <\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u064a\u062a\u062c\u0627\u0648\u0632 \u0627\u0644\u0643\u0631\u0633\u064a \u0644\u064a\u0634\u0645\u0644 &#8220;\u0645\u062d\u0637\u0629 \u0627\u0644\u0639\u0645\u0644&#8221; (Workstation) \u0628\u0627\u0644\u0643\u0627\u0645\u0644. \u0625\u0646 \u062a\u0646\u0627\u063a\u0645 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0643\u062a\u0628 \u0645\u0639 \u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u063a\u0631\u0641\u0629 \u064a\u0644\u0639\u0628 \u062f\u0648\u0631\u0627\u064b \u0645\u062d\u0648\u0631\u064a\u0627\u064b \u0641\u064a \u0627\u0633\u062a\u062f\u0627\u0645\u0629 <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\"> \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0628\u0635\u0631\u064a \u0623\u0648 \u0639\u0636\u0644\u064a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0643\u062a\u0628 \u0627\u0644\u0645\u062b\u0627\u0644\u064a:<\/b><span style=\"font-weight: 400;\"> \u064a\u062a\u0631\u0627\u0648\u062d \u0639\u0627\u062f\u0629 \u0628\u064a\u0646 68 \u0625\u0644\u0649 76 \u0633\u0645\u060c \u0648\u064a\u062c\u0628 \u0623\u0646 \u064a\u0633\u0645\u062d \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0641\u062e\u0630\u064a\u0646 \u062a\u062d\u062a\u0647 \u0628\u062d\u0631\u064a\u0629 \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0643\u0648\u0639 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u0630\u0643\u064a\u0629:<\/b><span style=\"font-weight: 400;\"> \u0648\u0636\u0639 \u0645\u0635\u062f\u0631 \u0625\u0636\u0627\u0621\u0629 \u062e\u0644\u0641 \u0627\u0644\u0634\u0627\u0634\u0629 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062a\u0628\u0627\u064a\u0646 \u0627\u0644\u0636\u0648\u0621\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646 \u0628\u0646\u0633\u0628\u0629 40% \u0648\u064a\u0645\u0646\u0639\u0643 \u0645\u0646 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645 \u0644\u0631\u0624\u064a\u0629 \u0623\u062f\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0625\u0643\u0633\u0633\u0648\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629:<\/b><span style=\"font-weight: 400;\"> \u062f\u0645\u062c <a href=\"https:\/\/awlait.com\/%d9%85%d8%ae%d8%af%d8%a7%d8%aa-%d8%b7%d8%a8%d9%8a%d8%a9\/%d9%85%d8%ae%d8%af%d8%a9-%d8%b7%d8%a8%d9%8a%d8%a9-%d9%84%d9%84%d8%b8%d9%87%d8%b1\/\"><strong>\u0645\u062e\u062f\u0629 \u0637\u0628\u064a\u0629 \u0644\u0644\u0638\u0647\u0631<\/strong><\/a> \u0623\u0648 <a href=\"https:\/\/awlait.com\/%d9%85%d8%ae%d8%af%d8%a7%d8%aa-%d8%b7%d8%a8%d9%8a%d8%a9\/%d9%88%d8%b3%d8%a7%d8%af%d8%a9-%d9%85%d8%aa%d8%b9%d8%af%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b6%d8%b9%d9%8a%d8%a7%d8%aa\/\"><strong>\u0648\u0633\u0627\u062f\u0629 \u0645\u062a\u0639\u062f\u062f\u0629 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0627\u062a<\/strong><\/a> \u064a\u0636\u0645\u0646 \u0633\u062f \u0627\u0644\u0641\u062c\u0648\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u062b\u0627\u062b \u063a\u064a\u0631 \u0627\u0644\u0645\u062e\u0635\u0635 \u0644\u0644\u0623\u063a\u0631\u0627\u0636 \u0627\u0644\u0637\u0628\u064a\u0629\u060c \u0645\u0645\u0627 \u064a\u0648\u0641\u0631 \u062f\u0639\u0645\u0627\u064b \u0625\u0636\u0627\u0641\u064a\u0627\u064b \u0644\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a.<\/span><\/li>\n<\/ul>\n<h2><b>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u0638\u0647\u0631: \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0635\u062d\u064a\u062d \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644<br \/>\n<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-29921\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-300x300.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0637\u0627\u0644\u0629 \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0638\u0647\u0631 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/5-2-1.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062d\u062a\u0649 \u0645\u0639 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0642\u0648\u0627\u0639\u062f <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\">\u060c \u064a\u0638\u0644 \u0627\u0644\u062c\u0633\u062f \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 &#8220;\u0625\u0639\u0627\u062f\u0629 \u0636\u0628\u0637&#8221; \u062d\u0631\u0643\u064a\u0629 \u0644\u0643\u0633\u0631 \u0627\u0644\u062c\u0645\u0648\u062f \u0627\u0644\u0639\u0636\u0644\u064a. \u0628\u0646\u0627\u0621\u064b \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u062f\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0633\u064a\u0637\u0629 \u0623\u062b\u0646\u0627\u0621 \u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u064a\u0639\u062f \u0636\u0631\u0648\u0631\u0629 \u0648\u0644\u064a\u0633 \u0631\u0641\u0627\u0647\u064a\u0629 \u0644\u062a\u062c\u0646\u0628 \u062a\u064a\u0628\u0633 \u0627\u0644\u0623\u0631\u0628\u0637\u0629.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0625\u0644\u064a\u0643 3 \u062a\u0645\u0627\u0631\u064a\u0646 \u064a\u0645\u0643\u0646 \u0625\u0646\u062c\u0627\u0632\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a \u0641\u064a 5 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0645\u0631\u064a\u0646 Chin Tuck:<\/b><span style=\"font-weight: 400;\"> \u0644\u062e\u0641\u0636 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u062a\u0635\u062d\u064a\u062d \u0648\u0636\u0639 \u0627\u0644\u0631\u0623\u0633 \u0627\u0644\u0645\u0646\u062f\u0641\u0639 \u0644\u0644\u0623\u0645\u0627\u0645\u061b \u0642\u0645 \u0628\u0633\u062d\u0628 \u0630\u0642\u0646\u0643 \u0644\u0644\u062f\u0627\u062e\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0631\u0642\u0628\u0629 \u062f\u0648\u0646 \u0625\u0645\u0627\u0644\u0629 \u0627\u0644\u0631\u0623\u0633.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0645\u0631\u064a\u0646 Shoulder Blade Squeeze:<\/b><span style=\"font-weight: 400;\"> \u0644\u0641\u062a\u062d \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u062e\u0641\u064a\u0641 \u062a\u0648\u062a\u0631 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u061b \u0642\u0645 \u0628\u0636\u0645 \u0644\u0648\u062d\u064a \u0627\u0644\u0643\u062a\u0641 \u0645\u0639\u0627\u064b \u0644\u0644\u062e\u0644\u0641 \u0648\u0627\u0644\u062b\u0628\u0627\u062a \u0644\u062b\u0648\u0627\u0646\u064d.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0645\u0631\u064a\u0646 Seated Pelvic Tilt:<\/b><span style=\"font-weight: 400;\"> \u0644\u062a\u0646\u0634\u064a\u0637 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062d\u0648\u0636 \u0648\u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0642\u0637\u0646\u064a\u0629 \u0639\u0628\u0631 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062d\u0648\u0636 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0644\u062e\u0644\u0641 \u0628\u0628\u0637\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062c\u0644\u0648\u0633.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u064a\u062c\u0628 \u062a\u0641\u0639\u064a\u0644 &#8220;\u0642\u0627\u0639\u062f\u0629 20-20-20&#8221;: \u0641\u0643\u0644 20 \u062f\u0642\u064a\u0642\u0629\u060c \u0627\u0646\u0638\u0631 \u0644\u0647\u062f\u0641 \u064a\u0628\u0639\u062f 20 \u0642\u062f\u0645\u0627\u064b \u0644\u0645\u062f\u0629 20 \u062b\u0627\u0646\u064a\u0629\u060c \u0648\u0645\u0639 \u0643\u0644 \u0633\u0627\u0639\u0629 \u0639\u0645\u0644\u060c \u0642\u0641 \u0648\u062a\u062d\u0631\u0643 \u0644\u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0644\u062a\u0646\u0634\u064a\u0637 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629.     <\/span><\/p>\n<h2><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0644\u0644\u0645\u0631\u0623\u0629 \u0627\u0644\u062d\u0627\u0645\u0644 \u0648\u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629 \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><\/h2>\n<p><img decoding=\"async\" class=\"alignnone size-medium wp-image-29919\" src=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-300x300.webp\" alt=\"\u0648\u0633\u0627\u062f\u0629 \u0627\u0644\u0639\u0635\u0639\u0635 \u0627\u0644\u0637\u0628\u064a\u0629 \u0644\u0631\u0627\u062d\u0629 \u0627\u0644\u0638\u0647\u0631\" width=\"300\" height=\"300\" srcset=\"https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-300x300.webp 300w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-800x800.webp 800w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-150x150.webp 150w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-768x768.webp 768w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-430x430.webp 430w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1-700x700.webp 700w, https:\/\/awlait.com\/wp-content\/uploads\/2026\/05\/3-2-1.webp 1080w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/p>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u0639\u0631\u0636 \u0627\u0644\u0645\u0631\u0623\u0629 \u0627\u0644\u062d\u0627\u0645\u0644 \u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0641\u0633\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u062a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0645\u0631\u0643\u0632 \u062b\u0642\u0644 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\"> \u062a\u062d\u062f\u064a\u0627\u064b \u064a\u062a\u0637\u0644\u0628 \u0639\u0646\u0627\u064a\u0629 \u062e\u0627\u0635\u0629. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0627\u0644\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0623\u0645\u0627\u0645\u064a\u0629 \u062a\u0636\u0627\u0639\u0641 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631\u060c \u0645\u0645\u0627 \u064a\u0633\u062a\u0644\u0632\u0645 \u062f\u0639\u0645\u0627\u064b \u0642\u0637\u0646\u064a\u0627\u064b \u0645\u0636\u0627\u0639\u0641\u0627\u064b.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0627\u0644\u0648\u0644\u0627\u062f\u0629\u060c \u062a\u0632\u062f\u0627\u062f \u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u062d\u0648\u0636\u060c \u0648\u0647\u0646\u0627 \u064a\u0635\u0628\u062d \u062e\u0637\u0631 \u0636\u063a\u0637 \u0627\u0644\u0639\u0635\u0639\u0635 \u0645\u0631\u062a\u0641\u0639\u0627\u064b \u0639\u0646\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629. \u0646\u0648\u0635\u064a \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0641\u0636\u0644 \u0648\u0633\u0627\u062f\u0629 \u0644\u0644\u0639\u0635\u0639\u0635 \u0623\u0648 \u0648\u0633\u0627\u062f\u0629 \u0637\u0628\u064a\u0629 \u0644\u0644\u0639\u0635\u0639\u0635 \u0644\u0636\u0645\u0627\u0646 \u062a\u0648\u0632\u064a\u0639 \u0627\u0644\u0648\u0632\u0646 \u0628\u0639\u064a\u062f\u0627\u064b \u0639\u0646 \u0646\u0642\u0627\u0637 \u0627\u0644\u0623\u0644\u0645\u060c \u0645\u0639 \u0636\u0631\u0648\u0631\u0629 \u062a\u062c\u0646\u0628 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0645\u062a\u0648\u0627\u0635\u0644 \u0644\u0623\u0643\u062b\u0631 \u0645\u0646 45 \u062f\u0642\u064a\u0642\u0629.    <\/span><\/p>\n<h2><b>\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u062d\u0633\u0628 \u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0642\u062a\u0635\u0631 \u0623\u0647\u0645\u064a\u0629 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0633\u062f \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u062a\u0628 \u0641\u0642\u0637\u060c \u0628\u0644 \u062a\u0645\u062a\u062f \u0644\u0643\u0644 \u0645\u0643\u0627\u0646 \u062a\u0642\u0636\u064a \u0641\u064a\u0647 \u0648\u0642\u062a\u0627\u064b \u0637\u0648\u064a\u0644\u0627\u064b \u062c\u0627\u0644\u0633\u0627\u064b. \u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u062a\u062e\u062a\u0644\u0641 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0628\u064a\u0646 \u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0646\u0636\u0628\u0637\u0629 \u0648\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0627\u0633\u062a\u0631\u062e\u0627\u0621\u064b.   <\/span><\/p>\n<table>\n<tbody>\n<tr>\n<td><b>\u0628\u064a\u0626\u0629 \u0627\u0644\u0639\u0645\u0644<\/b><\/td>\n<td><b>\u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u0623\u0633\u0627\u0633\u064a<\/b><\/td>\n<td><b>\u0627\u0644\u062d\u0644 \u0627\u0644\u0645\u0642\u062a\u0631\u062d \u0644\u0636\u0645\u0627\u0646 \u0627\u0644\u0627\u0633\u062a\u0642\u0627\u0645\u0629<\/b><\/td>\n<\/tr>\n<tr>\n<td><b>\u0627\u0644\u0645\u0643\u062a\u0628 \u0627\u0644\u062a\u0642\u0644\u064a\u062f\u064a<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0644\u0643\u0631\u0627\u0633\u064a \u0627\u0644\u0645\u0648\u062d\u062f\u0629 \u0627\u0644\u062a\u064a \u0642\u062f \u0644\u0627 \u062a\u0646\u0627\u0633\u0628 \u0637\u0648\u0644\u0643.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0633\u0627\u062f\u0629 \u0638\u0647\u0631 \u0644\u0644\u0643\u0631\u0633\u064a \u0644\u0636\u0628\u0637 \u0627\u0644\u062f\u0639\u0645.<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0627\u0644\u0639\u0645\u0644 \u0645\u0646 \u0627\u0644\u0645\u0646\u0632\u0644<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0644\u0623\u062b\u0627\u062b \u063a\u064a\u0631 \u0627\u0644\u0637\u0628\u064a (\u0643\u0646\u0628\/\u0637\u0627\u0648\u0644\u0629 \u0637\u0639\u0627\u0645).<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0648\u0636\u0639\u064a\u0629 <a href=\"https:\/\/awlait.com\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%a7%d9%84%d8%ac%d9%84%d9%88%d8%b3-%d8%a7%d9%84%d8%b5%d8%ad%d9%8a%d8%ad%d8%a9-%d8%b9%d9%84%d9%89-%d8%a7%d9%84%d9%83%d8%b1%d8%b3%d9%8a\/\"><strong>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0633\u064a<\/strong><\/a> \u0648\u062a\u062c\u0646\u0628 \u0627\u0644\u0639\u0645\u0644 \u0639\u0644\u0649 \u0627\u0644\u0633\u0631\u064a\u0631.<\/span><\/td>\n<\/tr>\n<tr>\n<td><b>\u0627\u0644\u0642\u064a\u0627\u062f\u0629 (\u0627\u0644\u0633\u064a\u0627\u0631\u0629)<\/b><\/td>\n<td><span style=\"font-weight: 400;\">\u0627\u0644\u0627\u0647\u062a\u0632\u0627\u0632\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629 \u0648\u0636\u064a\u0642 \u0627\u0644\u0645\u0633\u0627\u062d\u0629.<\/span><\/td>\n<td><span style=\"font-weight: 400;\">\u0645\u0639\u0627\u0644\u062c\u0629 <a href=\"https:\/\/awlait.com\/%d8%a3%d8%b3%d8%a8%d8%a7%d8%a8-%d8%a2%d9%84%d8%a7%d9%85-%d8%a3%d8%b3%d9%81%d9%84-%d8%a7%d9%84%d8%b8%d9%87%d8%b1\/\"><strong>\u0623\u0633\u0628\u0627\u0628 \u0622\u0644\u0627\u0645 \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0639\u0646\u062f \u0627\u0644\u062c\u0644\u0648\u0633<\/strong><\/a> \u0639\u0628\u0631 \u0636\u0628\u0637 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0645\u0642\u0639\u062f.<\/span><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p>&nbsp;<\/p>\n<p><span style=\"font-weight: 400;\"> \u062a\u0630\u0643\u0631 \u062f\u0627\u0626\u0645\u0627\u064b \u0623\u0646 &#8220;\u0623\u0641\u0636\u0644 \u0648\u0636\u0639\u064a\u0629 \u062c\u0644\u0648\u0633 \u0647\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u0627\u0644\u064a\u0629&#8221;\u061b \u0623\u064a \u0623\u0646 \u0623\u0641\u0636\u0644 \u0648\u0636\u0639\u064a\u0629 \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062a\u063a\u064a\u0631 \u0643\u0644 30\u201360 \u062f\u0642\u064a\u0642\u0629 \u0644\u0636\u0645\u0627\u0646 \u062a\u062c\u062f\u064a\u062f \u0627\u0644\u062a\u0631\u0648\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u0644\u0644\u0645\u0641\u0627\u0635\u0644.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">\u062d\u062a\u0649 \u0623\u0641\u0636\u0644 \u0643\u0631\u0633\u064a \u0637\u0628\u064a \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645 \u0644\u0646 \u064a\u062d\u0644 \u0645\u0634\u0643\u0644\u0629 \u0622\u0644\u0627\u0645 \u0627\u0644\u0638\u0647\u0631 \u0645\u0627 \u0644\u0645 \u064a\u062a\u0645 \u0636\u0628\u0637 \u0627\u0631\u062a\u0641\u0627\u0639 \u0627\u0644\u0645\u0643\u062a\u0628 \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0634\u0627\u0634\u0629 \u0645\u0639\u0627\u064b \u0641\u064a \u0622\u0646 \u0648\u0627\u062d\u062f \u0644\u062a\u062d\u0642\u064a\u0642 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0645\u064a\u0643\u0627\u0646\u064a\u0643\u064a \u0644\u0644\u062c\u0633\u0645.<\/span><\/p>\n<h2><b>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0646\u062c\u064a\u0628 \u0647\u0646\u0627 \u0639\u0644\u0649 \u0623\u0643\u062b\u0631 \u0627\u0644\u062a\u0633\u0627\u0624\u0644\u0627\u062a \u0634\u064a\u0648\u0639\u0627\u064b \u0644\u0636\u0645\u0627\u0646 \u062a\u063a\u0637\u064a\u0629 \u0634\u0627\u0645\u0644\u0629 \u0644\u0643\u0644 \u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u0643\u062a\u0628\u064a\u0629:<\/span><\/p>\n<h3><b>\u0645\u0627 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u062c\u0644\u0648\u0633 \u0623\u0645\u0627\u0645 \u062c\u0647\u0627\u0632 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631\u061f<\/b><span style=\"font-weight: 400;\"> <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0639\u062a\u0645\u062f \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u0639\u0644\u0649 \u0645\u062d\u0627\u0630\u0627\u0629 \u0627\u0644\u0623\u0630\u0646\u064a\u0646 \u0645\u0639 \u0627\u0644\u0643\u062a\u0641\u064a\u0646\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631 \u0645\u062f\u0639\u0648\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u0632\u0648\u0627\u064a\u0627 \u0645\u0641\u0627\u0635\u0644 (\u0627\u0644\u0643\u0648\u0639 \u0648\u0627\u0644\u0631\u0643\u0628\u0629) \u0639\u0646\u062f 90 \u062f\u0631\u062c\u0629 \u062a\u0642\u0627\u0631\u0628\u0627\u064b\u060c \u0645\u0639 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.  <\/span><\/p>\n<h3><b>\u0645\u0627 \u0647\u064a \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0643\u062a\u0628\u061f<\/b><span style=\"font-weight: 400;\"> <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u062a\u0637\u0644\u0628 \u0636\u0628\u0637 \u0627\u0644\u0643\u0631\u0633\u064a \u0628\u062d\u064a\u062b \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0627\u0639\u062f\u0627\u0646 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0633\u0637\u062d \u0627\u0644\u0645\u0643\u062a\u0628\u060c \u0645\u0639 \u062a\u0631\u0643 \u0645\u0633\u0627\u0641\u0629 \u0628\u0633\u064a\u0637\u0629 \u0628\u064a\u0646 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0645\u0642\u0639\u062f \u0648\u062e\u0644\u0641\u064a\u0629 \u0627\u0644\u0631\u0643\u0628\u0629 \u0644\u0636\u0645\u0627\u0646 \u0639\u062f\u0645 \u0625\u0639\u0627\u0642\u0629 \u0627\u0644\u062f\u0648\u0631\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629. <\/span><\/p>\n<h3><b>\u0645\u0627 \u0647\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u062d\u0629 \u0644\u0644\u062c\u0644\u0648\u0633 \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631\u061f<\/b><span style=\"font-weight: 400;\"> <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u064a \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0641\u064a \u0634\u0643\u0644\u0647 \u0627\u0644\u0637\u0628\u064a\u0639\u064a (S-shape) \u0648\u062a\u0645\u0646\u0639 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0644\u0644\u0623\u0645\u0627\u0645\u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646\u0643 \u0648\u0628\u064a\u0646 \u0627\u0644\u0634\u0627\u0634\u0629 \u062a\u0633\u0645\u062d \u0628\u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u062f\u0648\u0646 \u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0639\u064a\u0646. <\/span><\/p>\n<h3><b>\u0647\u0644 \u0627\u0644\u062c\u0644\u0648\u0633 \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u064a\u0631\u0641\u0639 \u0627\u0644\u0636\u063a\u0637\u061f<\/b><span style=\"font-weight: 400;\"> <\/span><\/h3>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0645\u064a\u0627\u064b\u060c \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0637\u0648\u064a\u0644 \u0628\u0648\u0636\u0639\u064a\u0629 \u062e\u0627\u0637\u0626\u0629 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u0634\u0646\u062c \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0631\u0642\u0628\u0629 \u0648\u0627\u0644\u0643\u062a\u0641\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0628\u0628 &#8220;\u0635\u062f\u0627\u0639 \u0627\u0644\u062a\u0648\u062a\u0631&#8221; \u0648\u0632\u064a\u0627\u062f\u0629 \u0637\u0641\u064a\u0641\u0629 \u0645\u0624\u0642\u062a\u0629 \u0641\u064a \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0646\u062a\u064a\u062c\u0629 \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0628\u062f\u0646\u064a\u061b \u0644\u0630\u0627 \u0641\u0625\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062f\u0648\u0631\u064a\u0629 \u0647\u064a \u0627\u0644\u062d\u0644 \u0627\u0644\u0623\u0645\u062b\u0644.  <\/span><\/p>\n<h2><b>Checklist \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d: \u0642\u0627\u0626\u0645\u0629 \u0645\u0631\u062c\u0639\u064a\u0629 \u0644\u0644\u0637\u0628\u0627\u0639\u0629  <\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0644\u0636\u0645\u0627\u0646 \u062a\u0637\u0628\u064a\u0642 \u0645\u0627 \u062a\u0639\u0644\u0645\u062a\u0647\u060c \u0627\u0633\u062a\u062e\u062f\u0645 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0626\u0645\u0629 \u0627\u0644\u0645\u0631\u062c\u0639\u064a\u0629 \u064a\u0648\u0645\u064a\u0627\u064b \u062d\u062a\u0649 \u062a\u0635\u0628\u062d \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u062c\u0632\u0621\u0627\u064b \u0645\u0646 \u0631\u0648\u062a\u064a\u0646\u0643: <\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0634\u0627\u0634\u0629 \u0641\u064a \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0639\u064a\u0646 (\u0627\u0644\u062b\u0644\u062b \u0627\u0644\u0639\u0644\u0648\u064a).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u0628\u064a\u0646 \u0627\u0644\u0639\u064a\u0646 \u0648\u0627\u0644\u0634\u0627\u0634\u0629 (50-70 \u0633\u0645).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0631\u0642\u0628\u0629 \u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0648\u063a\u064a\u0631 \u0645\u0646\u062f\u0641\u0639\u0629 \u0644\u0644\u0623\u0645\u0627\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0643\u062a\u0641\u0627\u0646 \u0645\u0633\u062a\u0631\u062e\u064a\u0627\u0646 \u0648\u063a\u064a\u0631 \u0645\u0634\u062f\u0648\u062f\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0643\u0648\u0639 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629 \u0648\u0645\u0633\u0646\u0648\u062f \u0628\u0631\u0641\u0642.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0645\u0639\u0635\u0645 \u0641\u064a \u0648\u0636\u0639 \u0645\u062d\u0627\u064a\u062f \u0648\u0645\u0633\u062a\u0642\u064a\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0623\u0633\u0641\u0644 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u0646\u0648\u062f \u0628\u062f\u0639\u0627\u0645\u0629 \u0642\u0637\u0646\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u062d\u0648\u0636 \u0628\u064a\u0646 90 \u0648110 \u062f\u0631\u062c\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0648\u062c\u0648\u062f \u0641\u0631\u0627\u063a \u0628\u0633\u064a\u0637 \u062e\u0644\u0641 \u0627\u0644\u0631\u0643\u0628\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0642\u062f\u0645\u0627\u0646 \u0645\u0633\u0637\u062d\u062a\u0627\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0623\u0648 \u0645\u0633\u0646\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0625\u0636\u0627\u0621\u0629 \u0644\u0627 \u062a\u0633\u0628\u0628 \u0627\u0646\u0639\u0643\u0627\u0633\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0634\u0627\u0634\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0644\u0648\u062d\u0629 \u0627\u0644\u0645\u0641\u0627\u062a\u064a\u062d \u0648\u0627\u0644\u0645\u0627\u0648\u0633 \u0642\u0631\u064a\u0628\u064a\u0646 \u0645\u0646 \u0627\u0644\u062c\u0633\u062f.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 &#8220;\u0631\u0645\u0634 \u0627\u0644\u0639\u064a\u0646&#8221; \u0627\u0644\u0645\u062a\u0643\u0631\u0631\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0648\u0636\u0639\u064a\u0629 \u0643\u0644 45 \u062f\u0642\u064a\u0642\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0628\u0633\u064a\u0637\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0634\u0631\u0628 \u0643\u0645\u064a\u0629 \u0643\u0627\u0641\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u062f\u064a\u0633\u0643.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0648\u0633\u0627\u062f\u0629 \u0637\u0628\u064a\u0629 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0643\u0631\u0633\u064a \u0635\u0644\u0628\u0627\u064b.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0636\u0628\u0637 \u0633\u0637\u0648\u0639 \u0627\u0644\u0634\u0627\u0634\u0629 \u0644\u064a\u062a\u0646\u0627\u0633\u0628 \u0645\u0639 \u0625\u0636\u0627\u0621\u0629 \u0627\u0644\u063a\u0631\u0641\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u062a\u062c\u0646\u0628 \u0648\u0636\u0639 &#8220;\u0631\u062c\u0644 \u0639\u0644\u0649 \u0631\u062c\u0644&#8221; \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">[ ] \u0641\u062d\u0635 \u0648\u0636\u0639\u064a\u0629 \u0627\u0644\u062c\u0644\u0648\u0633 \u0641\u0648\u0631 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u064a \u0648\u062e\u0632 \u0623\u0648 \u0623\u0644\u0645.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u0646\u0647\u0627\u064a\u0629\u060c \u064a\u0638\u0644 <\/span><b>\u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\"> \u0647\u0648 \u062e\u0637 \u0627\u0644\u062f\u0641\u0627\u0639 \u0627\u0644\u0623\u0648\u0644 \u0636\u062f \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0639\u0635\u0631 \u0627\u0644\u0631\u0642\u0645\u064a \u0648\u0625\u0635\u0627\u0628\u0627\u062a \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0643\u062a\u0628\u064a\u0629. \u0625\u0646 \u0625\u062c\u0631\u0627\u0621 \u062a\u0639\u062f\u064a\u0644\u0627\u062a \u0628\u0633\u064a\u0637\u0629 \u0639\u0644\u0649 \u0628\u064a\u0626\u0629 \u0639\u0645\u0644\u0643\u060c \u0648\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0623\u062f\u0648\u0627\u062a \u0627\u0644\u062f\u0627\u0639\u0645\u0629 \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0633\u064a\u0645\u0646\u062d\u0643 \u0633\u0646\u0648\u0627\u062a \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0627\u0644\u0645\u0631\u064a\u062d 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\u0645\u062b\u064a\u0644 \u0644\u0647\u0627:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong><a href=\"https:\/\/awlait.com\/%d8%b9%d8%b1%d9%88%d8%b6\/%d9%88%d8%b3%d8%a7%d8%af%d8%a9-%d8%b8%d9%87%d8%b1-%d9%84%d9%84%d9%83%d8%b1%d8%b3%d9%8a\/\"> \u0627\u062d\u0635\u0644 \u0639\u0644\u0649 \u0648\u0633\u0627\u062f\u0629 \u0638\u0647\u0631 \u0644\u0644\u0643\u0631\u0633\u064a \u0644\u062f\u0639\u0645 \u0642\u0637\u0646\u064a \u0645\u062b\u0627\u0644\u064a<\/a><\/strong><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/awlait.com\/%d8%a7%d9%81%d8%b6%d9%84-%d9%88%d8%b3%d8%a7%d8%af%d8%a9-%d9%84%d9%84%d8%b9%d8%b5%d8%b9%d8%b5\/\"><strong>\u0627\u0643\u062a\u0634\u0641 \u0627\u0641\u0636\u0644 \u0648\u0633\u0627\u062f\u0629 \u0644\u0644\u0639\u0635\u0639\u0635 \u0644\u0631\u0627\u062d\u0629 \u062a\u062f\u0648\u0645 \u0637\u0648\u064a\u0644\u0627\u064b<\/strong><\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u064f\u0639\u062f \u0627\u0644\u062c\u0644\u0648\u0633 \u0627\u0644\u0635\u062d\u064a\u062d \u0623\u0645\u0627\u0645 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0627\u0644\u0631\u0643\u064a\u0632\u0629 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u0629 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0648\u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u0622\u0644\u0627\u0645 \u0627\u0644\u0631\u0642\u0628\u0629 \u0627\u0644\u0645\u0632\u0645\u0646\u0629 \u0641\u064a \u0639\u0635\u0631 \u0627\u0644\u0639\u0645\u0644<\/p>\n","protected":false},"author":5,"featured_media":29970,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[97],"tags":[],"class_list":["post-29971","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-97"],"_links":{"self":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts\/29971","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/comments?post=29971"}],"version-history":[{"count":0,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/posts\/29971\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/media\/29970"}],"wp:attachment":[{"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/media?parent=29971"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/categories?post=29971"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/awlait.com\/en\/wp-json\/wp\/v2\/tags?post=29971"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}