{"id":475,"date":"2022-08-04T18:21:23","date_gmt":"2022-08-04T18:21:23","guid":{"rendered":"https:\/\/www.uaefuture.org\/?p=475"},"modified":"2022-08-04T18:21:23","modified_gmt":"2022-08-04T18:21:23","slug":"%d8%ad%d8%b1%d9%83%d8%a9-%d9%88%d8%aa%d9%82%d9%88%d9%8a%d8%a9-%d8%a7%d9%84%d9%83%d8%a7%d8%ad%d9%84","status":"publish","type":"post","link":"https:\/\/www.uaefuture.org\/?p=475","title":{"rendered":"\u062d\u0631\u0643\u0629 \u0648\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0643\u0627\u062d\u0644"},"content":{"rendered":"<p> <br \/>\n<\/p>\n<div>\n<p>\u0646\u0639\u0627\u0646\u064a \u0645\u0646 \u0648\u0628\u0627\u0621 \u062a\u0635\u0644\u0628 \u0627\u0644\u0643\u0627\u062d\u0644.  \u0648\u0644\u0623\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u062a\u0623\u062a\u064a \u0642\u0628\u0644 \u0627\u0644\u0642\u0648\u0629 &#8211; \u0648\u0647\u064a \u0628\u0627\u0644\u0641\u0639\u0644 \u0636\u0631\u0648\u0631\u064a\u0629 \u0644\u0644\u0642\u0648\u0629 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height=\"213\"\/><\/p>\n<p>\u062a\u0624\u062f\u064a \u0627\u0644\u0639\u062c\u0648\u0644 \u0627\u0644\u0636\u064a\u0642\u0629 \u0625\u0644\u0649 \u0636\u064a\u0642 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646.  \u0623\u0648\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0623\u0648\u0644\u0627\u064b \u060c \u0623\u0646\u062a \u062a\u0645\u062f\u0647\u0645.  \u0623\u0641\u0636\u0644 \u0637\u0631\u064a\u0642\u0629 \u0644\u062a\u0645\u062f\u062f \u0627\u0644\u0639\u062c\u0644 \u0647\u064a \u0625\u0645\u0627 \u0623\u0646 \u062a\u0636\u0639 \u0642\u062f\u0645\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0623\u0648 \u0639\u0644\u0649 \u0645\u0646\u062d\u062f\u0631 (\u062a\u0644 \u060c \u0623\u0648 \u062d\u062a\u0649 \u0648\u0627\u062d\u062f \u0645\u0646 \u0647\u0624\u0644\u0627\u0621 \u0627\u0644\u0645\u062e\u0635\u0635\u064a\u0646) <a href=\"https:\/\/www.amazon.com\/Calf-Stretcher-Slant-Board-Stretching\/dp\/B07FYM5LYF\/ref=asc_df_B07FYM5LYF\/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=309821907754&amp;hvpos=&amp;hvnetw=g&amp;hvrand=7522596319642323511&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=9032141&amp;hvtargid=pla-569821791961&amp;psc=1\" target=\"_blank\" rel=\"noopener\">\u0644\u0648\u062d\u0627\u062a \u062a\u0645\u062a\u062f \u0627\u0644\u0639\u062c\u0644<\/a>) \u062b\u0645 \u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0648\u0631\u0643\u0643 \u0641\u064a \u0627\u0644\u062a\u0645\u062f\u062f.<\/p>\n<p>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0641\u062e\u0630\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0630\u0644\u0643 \u0644\u0645\u062f\u0629 5 \u062b\u0648\u0627\u0646\u064d \u060c \u0645\u0639 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062b\u0646\u064a \u0631\u0628\u0644\u0629 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\u0627\u0644\u062a\u0645\u062f\u062f (\u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645) \u060c \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0639\u0646\u062f\u0645\u0627 \u0646\u0645\u0634\u064a \u0623\u0648 \u0646\u0631\u0643\u0636.<\/p>\n<p>\u0637\u0631\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0641\u0639\u0644\u0627\u064b \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u0647\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0645\u0637\u064a\u0637 \u0627\u0644\u0639\u062c\u0644 \u0627\u0644\u0643\u0644\u0627\u0633\u064a\u0643\u064a \u0627\u0644\u0645\u0630\u0643\u0648\u0631 \u0623\u0639\u0644\u0627\u0647 \u0639\u0644\u0649 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u062c\u0646\u0628\u064b\u0627 \u0625\u0644\u0649 \u062c\u0646\u0628 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0643\u0631\u0633\u064a 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\u0627\u0644\u062c\u0648\u0627\u0646\u0628.<\/p>\n<h2>\u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u0648\u0642 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u0642\u0633\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-128207 alignleft\" src=\"https:\/\/marksdailyapple.com\/uploads\/2022\/07\/4.-Deep-knees-over-toes-split-squats.gif\" alt=\"\u0627\u0644\u0631\u0643\u0628\u062a\u0627\u0646 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u0648\u0642 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u062a\u0642\u0633\u0645 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\" width=\"320\" height=\"213\"\/><\/p>\n<p>\u0636\u0631\u0628 \u0639\u0637\u0641 \u0638\u0647\u0631\u064a \u0627\u0644\u0643\u0627\u062d\u0644 \u0627\u0644\u0639\u0645\u064a\u0642 \u0647\u0648 \u0634\u064a\u0621 \u0648\u0627\u062d\u062f.  \u0636\u0631\u0628\u0647 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0628\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0647\u0648 \u0634\u064a\u0621 \u0622\u062e\u0631 &#8211; \u0648\u0627\u0646\u062b\u0646\u0627\u0621 \u0638\u0647\u0631\u064a \u062a\u062d\u062a \u0627\u0644\u062d\u0645\u0644 \u0623\u0643\u062b\u0631 \u0642\u0627\u0628\u0644\u064a\u0629 \u0644\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u060c \u0648\u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644.  \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u0639\u0645\u064a\u0642\u0629 \u0641\u0648\u0642 \u0625\u0635\u0628\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u0645\u0646\u0642\u0633\u0645\u0629 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0622\u0645\u0646\u0629 \u0644\u062a\u062d\u0645\u064a\u0644 \u0647\u0630\u0627 \u0627\u0644\u0627\u0646\u062b\u0646\u0627\u0621 \u0627\u0644\u0638\u0647\u0631\u064a.<\/p>\n<p>\u0645\u062f \u0642\u062f\u0645\u064b\u0627 \u0648\u0627\u062d\u062f\u0629 \u062e\u0644\u0641\u0643 \u062b\u0645 \u0623\u0646\u0632\u0644 \u0646\u0641\u0633\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0627\u0644\u0639\u0645\u064a\u0642 \u060c \u0648\u0627\u0636\u063a\u0637 \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0635\u0644 \u0631\u0643\u0628\u062a\u0643 \u0625\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u0642\u062f\u0645.  \u0627\u0636\u063a\u0637 \u0644\u0644\u062e\u0644\u0641 \u0648\u0644\u0644\u0623\u0639\u0644\u0649 \u0644\u0644\u0631\u062c\u0648\u0639 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 (\u0642\u062f\u0645 \u062b\u0627\u0628\u062a\u0629 \u062e\u0644\u0641\u0643) \u060c \u0648\u0643\u0631\u0631.  \u0623\u0634\u0639\u0631 \u062d\u0642\u064b\u0627 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0645\u062f\u062f \u062d\u064a\u062b \u062a\u062a\u062c\u0627\u0648\u0632 \u0631\u0643\u0628\u062a\u0643 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0648\u064a\u0636\u0631\u0628 \u0643\u0627\u062d\u0644\u0643 \u0639\u0637\u0641 \u0638\u0647\u0631 \u0639\u0645\u064a\u0642.<\/p>\n<p>\u0627\u0628\u062f\u0623 \u0641\u064a \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u0641\u0631\u064a\u063a \u060c \u0628\u0639\u062f \u0630\u0644\u0643 \u060c \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0635\u0628\u062d \u062c\u064a\u062f\u064b\u0627 \u0641\u064a \u0627\u0644\u0645\u0648\u0627\u0632\u0646\u0629 \u0648\u0636\u0631\u0628 \u0627\u0644\u0646\u0637\u0627\u0642 \u0627\u0644\u0645\u0637\u0644\u0648\u0628 \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u062d\u0644 \u060c \u0627\u0628\u062f\u0623 \u0641\u064a \u062a\u062d\u0645\u064a\u0644 \u0627\u0644\u0648\u0632\u0646 \u0639\u0644\u064a\u0647 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0648\u0625\u062b\u0628\u0627\u062a \u0646\u0645\u0637 \u0627\u0644\u062d\u0631\u0643\u0629.  \u0627\u0644\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0645\u0627\u0646\u064b\u0627 \u0647\u064a \u062d\u0645\u0644 \u0628\u0639\u0636 \u0627\u0644\u062f\u0645\u0628\u0644 \u0641\u064a \u064a\u062f\u064a\u0643 \u0623\u0648 \u0627\u0631\u062a\u062f\u0627\u0621 \u0633\u062a\u0631\u0629 \u062b\u0642\u064a\u0644\u0629.<\/p>\n<h2>\u064a\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-128210 alignright\" src=\"https:\/\/marksdailyapple.com\/uploads\/2022\/07\/5.-Tibia-Raises.gif\" alt=\"\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\" width=\"320\" height=\"213\"\/><\/p>\n<p>\u0623\u062d\u064a\u0627\u0646\u064b\u0627 \u062a\u0643\u0648\u0646 \u0645\u062a\u0635\u0644\u0628\u064b\u0627 \u0648\u063a\u064a\u0631 \u0645\u062a\u062d\u0631\u0643 \u0644\u0623\u0646\u0643 \u0636\u0639\u064a\u0641 &#8211; \u0644\u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u062f\u0639\u0645 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0639\u0649 \u0625\u0644\u064a\u0647\u0627 \u0644\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u062a\u062d\u0645\u0644 \u0627\u0644\u0623\u062d\u0645\u0627\u0644.  \u0627\u0644\u0638\u0646\u0628\u0648\u0628 \u0647\u0648 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0623\u0645\u0627\u0645\u064a (\u0627\u0644\u0623\u0645\u0627\u0645\u064a) \u0645\u0646 \u0623\u0633\u0641\u0644 \u0633\u0627\u0642\u0643 \u0627\u0644\u0630\u064a \u064a\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0637\u0641 \u0638\u0647\u0631\u064a \u0627\u0644\u0643\u0627\u062d\u0644 \u060c \u0648\u0644\u0627 \u064a\u062f\u0631\u0628\u0647 \u0623\u062d\u062f \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u0628\u0648\u0639\u064a.  \u0623\u062f\u062e\u0644 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642.<\/p>\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0625\u0645\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0625\u0645\u0633\u0627\u0643 \u0627\u0644\u062f\u0645\u0628\u0644 \u0628\u064a\u0646 \u0642\u062f\u0645\u064a\u0643 \u060c \u0623\u0648 \u0627\u0646\u0632\u0644\u0627\u0642 \u0623\u062c\u0631\u0627\u0633 \u062e\u0641\u064a\u0641\u0629 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u060c \u0623\u0648 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0631\u0628\u0627\u0637 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u060c \u0623\u0648 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 <a href=\"https:\/\/www.roguefitness.com\/rogue-tf-1?sku=RA2645&amp;gclid=CjwKCAjwoMSWBhAdEiwAVJ2nds21Q8b4a5m0ZaTZAWCFMAQXayaPzjQsyojJGgMoCccXVe9ogYC6bRoCHRIQAvD_BwE\" target=\"_blank\" rel=\"noopener\">\u0645\u062f\u0631\u0628 \u0627\u0644\u0633\u0627\u0642<\/a>.<\/p>\n<p>\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0642\u0637\u0639\u0629 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u060c \u0641\u0625\u0646 \u0627\u0644\u0645\u0641\u062a\u0627\u062d \u0647\u0648 \u0627\u0644\u062c\u0644\u0648\u0633 \u0639\u0644\u0649 \u0645\u0642\u0639\u062f \u0645\u0639 \u0648\u0636\u0639 \u0633\u0627\u0642\u064a\u0643 \u0623\u0645\u0627\u0645\u0643 \u060c \u0623\u0648 \u0627\u0644\u0648\u0642\u0648\u0641 \u0641\u064a \u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u060c \u0648\u0623\u062f\u0627\u0621 \u062b\u0646\u064a \u0638\u0647\u0631\u064a \u0645\u0631\u062c\u062d &#8211; \u0639\u0637\u0641 \u0638\u0647\u0631\u064a \u0636\u062f \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/p>\n<ol>\n<li>\u0627\u0628\u062f\u0623 \u0628\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u0643 \u0645\u0648\u062c\u0647\u0629 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645 \u0645\u0639 \u0648\u0636\u0639 \u0645\u062f\u0631\u0628 \u0627\u0644\u0648\u0632\u0646 \/ \u0627\u0644\u0634\u0631\u064a\u0637 \/ \u0627\u0644\u0633\u0627\u0642 \u0639\u0644\u0649 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0627\u0644\u0643\u0627\u062d\u0644 \u0641\u064a \u062b\u0646\u064a \u0623\u062e\u0645\u0635\u064a.<\/li>\n<li>\u0627\u0631\u0641\u0639 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0646\u062d\u0648 \u0648\u062c\u0647\u0643 (\u0639\u0637\u0641 \u0638\u0647\u0631\u064a).<\/li>\n<li>\u0627\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 \u0646\u0635\u0641 \u062b\u0627\u0646\u064a\u0629 \u060c \u062b\u0645 \u0627\u062e\u0641\u0636 \u0627\u0644\u0648\u0632\u0646 \u0628\u0628\u0637\u0621 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0627\u0646\u062d\u0646\u0627\u0621 \u0627\u0644\u0623\u062e\u0645\u0635\u064a.<\/li>\n<li>\u064a\u0643\u0631\u0631.<\/li>\n<\/ol>\n<h2>\u0644\u0641\u0627\u062a \u0643\u0631\u0629 \u0642\u062f\u0645 \u0644\u0627\u0643\u0631\u0648\u0633<\/h2>\n<p><img decoding=\"async\" loading=\"lazy\" class=\" wp-image-128213 alignleft\" src=\"https:\/\/marksdailyapple.com\/uploads\/2022\/07\/6.-Lacrosse-Ball-Foot-Rolls.gif\" alt=\"\u0628\u0643\u0631\u0627\u062a \u0643\u0631\u0629 \u0642\u062f\u0645 \u0644\u0627\u0643\u0631\u0648\u0633\" width=\"320\" height=\"213\"\/><\/p>\n<p>\u0633\u0628\u0628 \u062f\u0627\u0626\u0631\u064a \u0634\u0627\u0626\u0639 \u0622\u062e\u0631 \u063a\u064a\u0631 \u0628\u062f\u064a\u0647\u064a \u0644\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0627\u0644\u0636\u064a\u0642\u064a\u0646 \u0647\u0648 \u0636\u064a\u0642 \u0645\u0646\u062a\u0635\u0641 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0646\u0647\u064a\u0627\u0631 \u0627\u0644\u0642\u0648\u0633.  \u064a\u062a\u064a\u0628\u0633 \u0645\u0646\u062a\u0635\u0641 \u0642\u062f\u0645\u064a\u0643 \u0644\u062a\u0639\u0648\u064a\u0636 \u0627\u0644\u0643\u0627\u062d\u0644\u064a\u0646 \u0627\u0644\u0636\u064a\u0642\u064a\u0646 \u060c \u0648\u062a\u0646\u0647\u0627\u0631 \u0623\u0642\u0648\u0627\u0633\u0643 \u0644\u0644\u0633\u0645\u0627\u062d \u0628\u062d\u0631\u0643\u0629 \u0627\u0644\u0643\u0627\u062d\u0644 \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0627\u0644\u0636\u064a\u0642 \u060c \u0648\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u064a\u062a\u0631\u062f\u062f \u0630\u0647\u0627\u0628\u064b\u0627 \u0648\u0625\u064a\u0627\u0628\u064b\u0627 \u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0643\u0644 \u0634\u064a\u0621 \u0623\u0633\u0648\u0623.<\/p>\n<p>\u0647\u0646\u0627\u0643 \u0637\u0631\u064a\u0642\u0629 \u0628\u0633\u064a\u0637\u0629 \u0644\u0644\u0645\u0633\u0627\u0639\u062f\u0629 \u0641\u064a \u0643\u0633\u0631 \u0627\u0644\u062f\u0648\u0631\u0629 \u0648\u0647\u064a \u0627\u0644\u0648\u0642\u0648\u0641 \u0639\u0644\u0649 \u0643\u0631\u0629 \u0644\u0627\u0643\u0631\u0648\u0633 \u0648\u0627\u0644\u0644\u0641 \u062d\u0648\u0644 \u0642\u062f\u0645\u0643 \u0627\u0644\u0648\u0633\u0637\u0649 \u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u062a\u0635\u0627\u0642\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0648\u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u0625\u0641\u0633\u0627\u062d \u0627\u0644\u0645\u062c\u0627\u0644 \u0644\u0644\u0633\u0645\u0627\u062d \u0628\u062d\u0631\u0643\u0629 \u0623\u0641\u0636\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0642\u062f\u0645 \u0648\u0627\u0644\u0642\u0648\u0633.  \u062a\u062f\u062d\u0631\u062c \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u0644\u0643\u0644 \u0642\u062f\u0645 \u0623\u062b\u0646\u0627\u0621 \u062a\u062d\u0631\u064a\u0643 \u0642\u062f\u0645\u064a\u0643 \u0648\u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u060c \u0648\u0627\u0636\u0639 \u062b\u0642\u0644\u0627\u064b \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0629 \u0642\u062f\u0631 \u0627\u0644\u0625\u0645\u0643\u0627\u0646 \u060c \u062b\u0645 \u062d\u0627\u0648\u0644 \u0625\u062c\u0631\u0627\u0621 \u0627\u062e\u062a\u0628\u0627\u0631 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621 \u0645\u0646 \u0628\u062f\u0627\u064a\u0629 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629.  \u064a\u062c\u0628 \u0623\u0646 \u062a\u062d\u0633\u0646 \u0627\u0644\u0623\u0645\u0648\u0631.<\/p>\n<h2>\u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0632\u0627\u0648\u064a\u0629 \u0627\u0644\u0643\u0627\u062d\u0644 \u0628\u0623\u0633\u0644\u0648\u0628 \u062d\u0631<\/h2>\n<p>\u0644\u0627 \u062a\u0648\u062c\u062f \u0637\u0631\u064a\u0642\u0629 \u062c\u064a\u062f\u0629 \u0644\u0648\u0635\u0641 \u0647\u0630\u0627 \u060c \u0644\u0630\u0644\u0643 \u0633\u0623\u0642\u0648\u0645 \u0641\u0642\u0637 \u0628\u0627\u0644\u0631\u0628\u0637 \u0628\u0627\u0645\u062a\u062f\u0627\u062f <a href=\"https:\/\/twitter.com\/keithwalkiewicz\/status\/1539239098346618882?s=21&amp;t=jL8OJcy6V8PQ1HvVwJFJyA\" target=\"_blank\" rel=\"noopener\">\u0641\u064a\u062f\u064a\u0648 \u0631\u0627\u0626\u0639 \u0644\u0634\u062e\u0635 \u064a\u0641\u0639\u0644 \u0630\u0644\u0643<\/a>.  \u0625\u0646\u0647 \u0627\u0633\u062a\u0643\u0634\u0627\u0641 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0636\u0631\u0628\u0647\u0627 \u0643\u0627\u062d\u0644\u0643.  \u0623\u0646\u062a \u062a\u062a\u062f\u062d\u0631\u062c \u0639\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u060c \u062b\u0645 \u062a\u0639\u0648\u062f \u0625\u0644\u0649 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0623\u062e\u0631\u0649.  \u0623\u0646\u062a \u062a\u0635\u0639\u062f \u0639\u0644\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u062b\u0645 \u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0643\u0639\u0628\u064a\u0643.  \u0623\u0646\u062a \u062a\u062f\u0648\u0631 \u0641\u064a \u0643\u0644 \u0627\u062a\u062c\u0627\u0647.  \u0623\u0646\u062a \u062a\u0641\u0639\u0644 \u0643\u0644 \u0645\u0627 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0641\u0639\u0644\u0647 \u0627\u0644\u0643\u0627\u062d\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0648\u0642\u0648\u0641.<\/p>\n<p>\u0644\u0627\u062d\u0638 \u0627\u0644\u0632\u0648\u0627\u064a\u0627 \u0627\u0644\u062a\u064a \u062a\u0634\u0639\u0631 \u0628\u0623\u0646\u0647\u0627 \u0623\u0643\u062b\u0631 \u0635\u0644\u0627\u0628\u0629 \u0648\u0623\u0643\u062b\u0631 \u062a\u0642\u064a\u064a\u062f\u064b\u0627 \u060c 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\u0627\u0639\u062a\u0646\u0650 \u062c\u0645\u064a\u0639\u064b\u0627 \u060c \u0648\u0627\u0633\u0645\u062d\u0648\u0627 \u0644\u064a \u0623\u0646 \u0623\u0639\u0631\u0641 \u0623\u062f\u0646\u0627\u0647 \u0645\u0627 \u0647\u064a \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0643\u0627\u062d\u0644 \u0627\u0644\u0645\u0641\u0636\u0644\u0629 \u0644\u062f\u064a\u0643.<\/p>\n<p><span style=\"font-weight: 400;\"><\/p>\n<p><noscript><\/p>\n<div class=\"dfad dfad_pos_1 dfad_first\" id=\"_ad_99571\"><a href=\"https:\/\/www.primalkitchen.com\/collections\/sauces?utm_source=mda&amp;utm_medium=banner&amp;utm_campaign=mdacocktailandtartarsauces640x80\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/marksdailyapple.com\/uploads\/2020\/02\/Cocktail_Tartar_Banners_640x80.jpg\" alt=\"\u0643\u0648\u0643\u062a\u064a\u0644_\u0648\u0627\u0644\u062a\u0627\u0631\u062a\u0627\u0631_\u0627\u0644\u0635\u0644\u0635\u0627\u062a_640x80\" width=\"640\" height=\"80\" class=\"alignnone size-full wp-image-97360\"\/><\/a><\/div>\n<p><\/noscript><br \/>\n<\/span><\/p>\n<div class=\"author-block \">\n<h2 class=\"author-block__about\">\n<span>\u0639\u0646 \u0627\u0644\u0645\u0624\u0644\u0641<\/span><br \/>\n<\/h2>\n<div class=\"author-block__content\">\n<div class=\"author-block__img-container\">\n<img decoding=\"async\" alt=\"\" src=\"https:\/\/secure.gravatar.com\/avatar\/6f34056a4c522661afd98e6096a9dbae?s=96&amp;r=g\" srcset=\"https:\/\/secure.gravatar.com\/avatar\/6f34056a4c522661afd98e6096a9dbae?s=192&amp;r=g 2x\" class=\"avatar avatar-96 photo\" height=\"96\" width=\"96\" loading=\"lazy\"\/> <\/div>\n<div class=\"author-block__description\">\n<p>\u0645\u0627\u0631\u0643 \u0633\u064a\u0633\u0648\u0646 \u0647\u0648 \u0645\u0624\u0633\u0633 Mark&#8217;s Every day Apple \u060c \u0627\u0644\u0623\u0628 \u0627\u0644\u0631\u0648\u062d\u064a \u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u063a\u0630\u0627\u0621 \u0648\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 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\u0627\u0644\u0646\u0627\u0633 \u062d\u0648\u0644 \u0633\u0628\u0628 \u0643\u0648\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u0647\u0648 \u0627\u0644\u0645\u0643\u0648\u0646 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u062a\u062d\u0642\u064a\u0642 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0645\u062b\u0644\u0649 \u060c \u0623\u0637\u0644\u0642 \u0645\u0627\u0631\u0643 <a href=\"https:\/\/www.primalkitchen.com\/?utm_source=mda&amp;utm_medium=blog&amp;utm_campaign=article\" target=\"_blank\" rel=\"noopener\">\u0627\u0644\u0645\u0637\u0628\u062e \u0627\u0644\u0628\u062f\u0627\u0626\u064a<\/a>\u060c \u0648\u0647\u064a \u0634\u0631\u0643\u0629 \u0623\u0637\u0639\u0645\u0629 \u062d\u0642\u064a\u0642\u064a\u0629 \u062a\u0635\u0646\u0639 \u0645\u0648\u0627\u062f \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u0644\u0645\u0637\u0628\u062e \u0635\u062f\u064a\u0642\u0629 \u0644\u0644\u0628\u064a\u0626\u0629 \u0645\u0646 Primal \/ 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