{"id":11442,"date":"2016-09-30T08:38:29","date_gmt":"2016-09-30T08:38:29","guid":{"rendered":"http:\/\/localhost\/hk-blog\/supermom-lke-liye-15-minute-ka-vyayam-bid-5167\/"},"modified":"2026-01-28T13:22:56","modified_gmt":"2026-01-28T07:52:56","slug":"supermom-ke-liye-15-minute-ka-vyayam-in-hindi-bid-5167","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/","title":{"rendered":"\u0938\u0941\u092a\u0930 \u092e\u0949\u092e \u0915\u0947 \u0932\u093f\u090f 15 \u092e\u093f\u0928\u091f \u0915\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e"},"content":{"rendered":"<p>\u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u092e\u093e\u0902 \u092c\u0928 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902 \u0924\u092c \u0906\u092a\u0915\u094b \u092a\u0942\u0930\u0947 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0940 \u091c\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u0940 \u090a\u0920\u093e\u0928\u0940 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\u0938\u094d\u091f\u094d\u0930\u0947\u0902\u0925\u0928\u093f\u0902\u0917 \u091f\u094d\u0930\u0947\u0928\u093f\u0902\u0917 \u092a\u094d\u0930\u094b\u0917\u094d\u0930\u093e\u092e \u0914\u0930 \u092b\u093f\u091f\u0928\u0947\u0938 \u091f\u093f\u092a\u094d\u0938 \u0926\u093f\u090f \u0917\u090f \u0939\u0948\u0902 \u0924\u093e\u0915\u093f \u0935\u0947 \u0905\u092a\u0928\u0940 \u0935\u094d\u092f\u0938\u094d\u0924 \u0926\u093f\u0928\u091a\u0930\u094d\u092f\u093e \u092e\u0947\u0902 \u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0930 \u0938\u0915\u0947\u0964 \u0907\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e\u094b\u0902 \u0915\u094b \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0906\u092a\u0915\u094b \u0935\u0930\u094d\u0915\u0906\u090a\u091f \u0915\u094d\u0932\u0949\u0925, \u092a\u093e\u0938 \u0915\u0947 \u091c\u093f\u092e \u091c\u093e\u0928\u093e \u0914\u0930 \u091c\u093f\u092e \u0915\u0947 \u0907\u0915\u094d\u092f\u0941\u092a\u094d\u092e\u0947\u0902\u091f \u0906\u0926\u093f \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0928\u0939\u0940\u0902 \u0939\u094b\u0917\u0940 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u0907\u0928 \u0935\u094d\u092f\u093e\u092f\u092e\u094b\u0902 \u0915\u094b \u0906\u092a \u0918\u0930 \u092a\u0930 \u0939\u0940 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u0915\u0930 \u0938\u0915\u0924\u0940\u0902 \u0939\u0948\u0902\u0964<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%B8%E0%A5%8D%E0%A4%95%E0%A4%B5%E0%A4%BE%E0%A4%9F%E0%A5%8D%E0%A4%B8\" >\u0938\u094d\u0915\u0935\u093e\u091f\u094d\u0938<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8\" >3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%AA%E0%A5%81%E0%A4%B6-%E0%A4%85%E0%A4%AA%E0%A5%8D%E0%A4%B8\" >\u092a\u0941\u0936-\u0905\u092a\u094d\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82-2\" >\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8-2\" >3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%9A%E0%A5%87%E0%A4%AF%E0%A4%B0_%E0%A4%A1%E0%A4%BF%E0%A4%AA%E0%A5%8D%E0%A4%B8\" >\u091a\u0947\u092f\u0930 \u0921\u093f\u092a\u094d\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%87%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\" >\u0907\u0938\u0947 \u0915\u0948\u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8-3\" >3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A5%87%E0%A4%AA_%E0%A4%85%E0%A4%AA%E0%A5%8D%E0%A4%B8\" >\u0938\u094d\u091f\u0947\u092a \u0905\u092a\u094d\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82-3\" >\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%B9%E0%A4%B0_%E0%A4%AE%E0%A4%BF%E0%A4%A8%E0%A4%9F_3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8\" >\u0939\u0930 \u092e\u093f\u0928\u091f 3 \u0938\u0947\u091f\u094d\u0938<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%B6%E0%A5%8B%E0%A4%B2%E0%A5%8D%E0%A4%A1%E0%A4%B0_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%B8_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%BE%E0%A4%A5_%E0%A4%B8%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%B2%E0%A5%87%E0%A4%97_%E0%A4%B2%E0%A4%BF%E0%A4%AB%E0%A5%8D%E0%A4%9F\" >\u0936\u094b\u0932\u094d\u0921\u0930 \u092a\u094d\u0930\u0947\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0907\u0921 \u0932\u0947\u0917 \u0932\u093f\u092b\u094d\u091f\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82-4\" >\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/www.healthkart.com\/connect\/supermom-lke-liye-15-minute-ka-vyayam\/bid-5167\/#3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8-4\" >3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"%E0%A4%B8%E0%A5%8D%E0%A4%95%E0%A4%B5%E0%A4%BE%E0%A4%9F%E0%A5%8D%E0%A4%B8\"><\/span><strong>\u0938\u094d\u0915\u0935\u093e\u091f\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u091c\u0948\u0938\u093e \u0915\u093f \u0906\u092a \u0926\u093f\u0928\u092d\u0930 \u0915\u0947 \u0915\u093e\u092e \u0915\u0947 \u0926\u094c\u0930\u093e\u0928 \u0938\u093e\u0930\u093e \u0926\u093f\u0928 \u092d\u093e\u0917-\u0926\u094c\u0921\u093c \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a\u0915\u0947 \u092a\u093e\u0938 \u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u094b\u0902 \u0915\u093e \u0916\u094d\u092f\u093e\u0932 \u0930\u0916\u0928\u0947 \u0924\u0915 \u0915\u093e \u0938\u092e\u092f \u0928\u0939\u0940\u0902 \u0939\u094b\u0924\u093e\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u092c\u0922\u093c\u0924\u0940 \u090a\u092e\u094d\u0930 \u0915\u0947 \u0938\u093e\u0925 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u092e\u0947\u0902 \u0915\u0948\u0932\u094d\u0936\u093f\u092f\u092e \u0915\u0940 \u0915\u092e\u0940 \u0915\u0940 \u0935\u091c\u0939 \u0938\u0947 \u0918\u0941\u091f\u0928\u0947 \u092e\u0947\u0902 \u0938\u092e\u0938\u094d\u092f\u093e \u0906\u092e \u092c\u093e\u0924 \u0939\u0948\u0964 \u0938\u094d\u0915\u0935\u093e\u091f\u094d\u0938 \u0906\u092a\u0915\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u0947 \u092a\u093e\u0938 \u0915\u0947 \u092e\u0938\u0932\u094d\u0938 \u0915\u094b \u0906\u092a\u0915\u0947 \u091c\u094b\u0908\u0902\u091f\u094d\u0938 \u092a\u0930 \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0926\u0941\u0937\u094d\u092a\u094d\u0930\u092d\u093e\u0935 \u0915\u0947 \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0938\u0947 \u0918\u0941\u091f\u0928\u094b \u092a\u0930 \u092a\u0921\u093c\u0928\u0947 \u0935\u093e\u0932\u093e \u0926\u092c\u093e\u0935 \u0915\u092e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964<br \/>\n\u0938\u094d\u0935\u093e\u091f\u094d\u0938 \u092a\u0947\u091f \u0915\u0947 \u092e\u0938\u0932\u094d\u0938 \u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0906\u092a\u0915\u0947 \u0915\u094d\u0935\u093e\u0921\u094d\u0930\u0940\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u0917\u094d\u0932\u0941\u091f\u094d\u0938 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u0915\u0930\u0928\u0947 \u0935\u093e\u0932\u0947 \u090f\u0915 \u092c\u0947\u0939\u0924\u0930\u0940\u0928 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u0947 \u0930\u0942\u092a \u092e\u0947\u0902 \u091c\u093e\u0928\u093e \u091c\u093e\u0924\u093e \u0939\u0948\u0964<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/squats_1.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u092a\u093e\u0902\u0935 \u0915\u094b \u092b\u0948\u0932\u093e \u0915\u0930 \u0916\u093c\u0921\u093c\u0947 \u0939\u094b\u0902<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0915\u092e\u0930 \u0915\u0940 \u0913\u0930 \u0932\u093e\u090f\u0902 \u092b\u093f\u0930 \u0915\u0941\u0930\u094d\u0938\u0940 \u092a\u0930 \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u092a\u094b\u091c\u093f\u0936\u0928 \u092c\u0928\u093e\u090f\u0902<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0928\u093e \u091c\u093e\u0928\u0947 \u0926\u0947\u0902 \u0914\u0930 \u0906\u092a\u0938\u0947 \u091c\u093f\u0924\u0928\u093e \u091c\u094d\u092f\u093e\u0926\u093e \u0939\u094b \u0938\u0915\u0947 \u092c\u0948\u0920\u0928\u0947 \u0915\u0940 \u092a\u094b\u091c\u093f\u0936\u0928 \u092c\u0928\u093e\u090f\u0902, \u0907\u0938 \u0926\u094c\u0930\u093e\u0928 \u0927\u094d\u092f\u093e\u0928 \u0930\u0939\u0947 \u0906\u092a\u0915\u0947 \u0918\u0941\u091f\u0928\u0947 \u0906\u092a\u0915\u0947 \u091f\u094b\u091c\u093c \u0915\u0947 \u092a\u0940\u091b\u0947 \u0930\u0939\u0947\u0964<\/li>\n<li>\u0906\u092a\u0915\u0940 \u091c\u093e\u0902\u0918\u0947 \u092b\u094d\u0932\u094b\u0930 \u0915\u0947 \u0938\u092e\u093e\u0928\u093e\u0924\u0902\u0930 \u0930\u0939\u0947\u0964<\/li>\n<li>\u092b\u093f\u0930 \u0938\u094d\u091f\u0947\u0902\u0921\u093f\u0902\u0917 \u092a\u094b\u091c\u093c\u093f\u0936\u0928 \u092e\u0947\u0902 \u0935\u093e\u092a\u0938 \u0906 \u091c\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8\"><\/span><strong>3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%AA%E0%A5%81%E0%A4%B6-%E0%A4%85%E0%A4%AA%E0%A5%8D%E0%A4%B8\"><\/span><strong>\u092a\u0941\u0936-\u0905\u092a\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u091c\u092c \u0938\u0941\u092a\u0930\u092e\u0949\u092e\u094d\u0938 \u0915\u0947 \u0932\u093f\u090f \u092e\u0932\u094d\u091f\u093f\u092a\u0930\u092a\u0938 \u090f\u0915\u094d\u0938\u0930\u0938\u093e\u0907\u091c\u093c \u0915\u0940 \u092c\u093e\u0924 \u0906\u0924\u0940 \u0939\u0948 \u0924\u092c \u092a\u0941\u0936-\u0905\u092a\u094d\u0938 \u0915\u0940 \u091c\u0917\u0939 \u0915\u094b\u0908 \u0914\u0930 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0928\u0939\u0940\u0902 \u0932\u0947 \u0938\u0915\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0906\u0930\u094d\u092e\u094d\u0938, \u091a\u0947\u0938\u094d\u091f, \u092a\u0940\u0920, \u0917\u094d\u0932\u0941\u091f\u094d\u0938 \u0914\u0930 \u090f\u092c\u094d\u0938 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u0928\u0947 \u092e\u0947\u0902 \u092e\u0926\u0926 \u0915\u0930\u0924\u093e \u0939\u0948 \u0935\u0939 \u092d\u0940 \u0938\u092d\u0940 \u092a\u093e\u0930\u094d\u091f\u0938 \u0915\u094b \u090f\u0915 \u0938\u093e\u0925 \u092c\u093f\u0928\u093e \u0915\u093f\u0938\u0940 \u0936\u093e\u0930\u093f\u0930\u0940\u0915 \u0928\u0941\u0915\u0938\u093e\u0928 \u0915\u0947\u0964<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/push-ups.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82-2\"><\/span><strong>\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925 \u0914\u0930 \u0918\u0941\u091f\u0928\u094b\u0902 \u0938\u0947 \u0936\u0941\u0930\u0942\u0906\u0924 \u0915\u0930\u0947\u0902<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0906\u092a\u0915\u0947 \u0915\u0902\u0927\u094b \u0938\u0947 \u092b\u0948\u0932\u093e \u0915\u0930 \u091c\u092e\u0940\u0928 \u092a\u0930 \u0930\u0916\u0947\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u0947 \u0906\u092a\u0915\u0947 \u0939\u093f\u092a\u094d\u0938 \u0915\u0947 \u092a\u0940\u091b \u0930\u0916\u0947\u0902<\/li>\n<li>\u092b\u093f\u0930 \u0905\u092a\u0928\u0947 \u091f\u094b\u091c\u093c \u0915\u094b \u092e\u094b\u0921\u093c\u0947\u0902 \u0914\u0930 \u0918\u0941\u091f\u0928\u0947 \u0915\u094b \u091c\u092e\u0940\u0928 \u0938\u0947 \u090a\u092a\u0930 \u090a\u0920\u093e\u090f\u0902\u0964 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u0940\u0927\u093e \u0930\u0916\u0947\u0902 (\u092f\u0939 \u0906\u092a\u0915\u0940 \u0936\u0941\u0930\u0942\u0906\u0924\u0940 \u092a\u094b\u091c\u093c\u093f\u0936\u0928 \u0939\u0948)<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u093f\u092f\u094b\u0902 \u0915\u094b \u092e\u094b\u0921\u093c\u0947 \u0914\u0930 \u091a\u0947\u0938\u094d\u091f \u0914\u0930 \u0939\u093f\u092a\u094d\u0938 \u0915\u094b \u0910\u0938\u0947 \u0928\u0940\u091a\u0947 \u0932\u0947 \u091c\u093e\u090f\u0902 \u0915\u093f \u0915\u094b\u0939\u0928\u093f\u092f\u093e\u0902 90 \u0921\u093f\u0917\u094d\u0930\u0940 \u092a\u0930 \u0906 \u091c\u093e\u090f\u0964<\/li>\n<li>\u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u092a\u0930 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u092c\u0932 \u0932\u0917\u093e\u090f\u0902 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u0947 \u091a\u0947\u0938\u094d\u091f \u0914\u0930 \u0939\u093f\u092a\u094d\u0938 \u090a\u092a\u0930 \u0915\u0940 \u0913\u0930 \u0906\u0928\u0947 \u0932\u0917\u0947\u0964<\/li>\n<li>\u092b\u093f\u0930 \u0935\u093e\u092a\u0938 \u0909\u0938\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u091a\u0932\u0947 \u091c\u093e\u090f\u0902\u0964<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8-2\"><\/span><strong>3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%9A%E0%A5%87%E0%A4%AF%E0%A4%B0_%E0%A4%A1%E0%A4%BF%E0%A4%AA%E0%A5%8D%E0%A4%B8\"><\/span><strong>\u091a\u0947\u092f\u0930 \u0921\u093f\u092a\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0906\u092a\u0915\u0947 \u0926\u094b\u0928\u094b \u0939\u093e\u0925 \u0938\u093e\u0930\u093e \u0926\u093f\u0928 \u0915\u0908 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u092e\u0947\u0902 \u0935\u094d\u092f\u0938\u094d\u0924 \u0930\u0939\u0924\u0947 \u0939\u0948 \u0907\u0938\u0932\u093f\u090f \u0907\u0928 \u092a\u0930 \u092d\u0940 \u092c\u0930\u093e\u092c\u0930 \u0927\u094d\u092f\u093e\u0928 \u0926\u0947\u0928\u0947 \u0915\u0940 \u091c\u0930\u0942\u0930\u0924 \u0939\u0948\u0964 \u090f\u0915 \u0910\u0938\u093e \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u091c\u094b \u0906\u092a\u0915\u0947 \u092c\u093e\u0908\u0938\u0947\u092a\u094d\u0938 \u0914\u0930 \u091f\u094d\u0930\u093e\u0908\u0938\u0947\u092a\u094d\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0910\u092c\u094d\u0938 \u0914\u0930 \u0917\u094d\u0932\u0941\u091f\u094d\u0938 \u0915\u094b \u092e\u091c\u092c\u0942\u0924 \u092c\u0928\u093e\u090f, \u0906\u092a\u0915\u0947 \u0915\u094d\u0935\u093f\u0915 \u00a0\u0938\u0941\u092a\u0930\u092e\u0949\u092e \u0935\u0930\u094d\u0915\u0906\u0909\u091f \u092e\u0947\u0902 \u0939\u094b\u0928\u093e \u091a\u093e\u0939\u093f\u090f\u0964 \u0907\u0938\u0932\u093f\u090f \u0939\u092e \u0932\u093e\u090f \u0939\u0948 \u091a\u0947\u092f\u0930 \u0921\u093f\u092a\u094d\u0938 \u091c\u094b \u0906\u092a\u0915\u0947 \u0906\u0930\u094d\u092e\u094d\u0938 \u0915\u094b \u091f\u094b\u0928\u094d\u0921 \u0915\u0930\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u0905\u091a\u094d\u091b\u093e \u0935\u093f\u0915\u0932\u094d\u092a \u0938\u093e\u092c\u093f\u0924 \u0939\u094b\u0917\u093e\u0964<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/chair-dips_1.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%87%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82\"><\/span><strong>\u0907\u0938\u0947 \u0915\u0948\u0938\u0947 \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u090f\u0915 \u092e\u091c\u093c\u092c\u0942\u0924 \u091a\u0947\u092f\u0930 \u0915\u0947 \u0915\u093f\u0928\u093e\u0930\u0947 \u0905\u092a\u0928\u0947 \u0939\u093e\u0925\u094b\u0902 \u0915\u094b \u0939\u093f\u092a\u094d\u0938 \u0915\u0947 \u0906\u0917\u0947 \u0930\u0916 \u0915\u0930 \u092c\u0948\u0920\u0947\u0902<\/li>\n<li>\u0905\u092a\u0928\u0940 \u0915\u094b\u0939\u0928\u093f\u092f\u094b\u0902 \u0915\u094b 90 \u0921\u093f\u0917\u094d\u0930\u0940 \u092a\u0930 \u0930\u0916 \u0915\u0930 \u0905\u092a\u0928\u0947 \u092c\u0949\u091f\u092e \u0915\u094b \u0938\u094d\u0932\u093e\u0908\u0921 \u0915\u0930\u0947\u0902\u0964<\/li>\n<li>\u0905\u092a\u0928\u0940 \u092a\u0940\u0920 \u0915\u094b \u091a\u0947\u092f\u0930 \u0915\u0947 \u0938\u092e\u0940\u092a \u0930\u0916\u0947\u0902, \u092b\u093f\u0930 \u0907\u0938\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0927\u0915\u094d\u0915\u093e \u0926\u0947\u0902<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8-3\"><\/span><strong>3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%B8%E0%A5%8D%E0%A4%9F%E0%A5%87%E0%A4%AA_%E0%A4%85%E0%A4%AA%E0%A5%8D%E0%A4%B8\"><\/span><strong>\u0938\u094d\u091f\u0947\u092a \u0905\u092a\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0938\u094d\u091f\u0947\u092a-\u0905\u092a\u094d\u0938 \u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0938\u094d\u091f\u0947\u092e\u093f\u0928\u093e \u0915\u094b \u092c\u0928\u093e\u0928\u0947 \u0914\u0930 \u0930\u0915\u094d\u0924 \u0915\u093e \u0936\u0930\u0940\u0930 \u092e\u0947\u0902 \u0938\u0902\u091a\u093e\u0930 \u0915\u0930\u0928\u0947 \u0915\u093e \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0938\u0947 \u0915\u0940 \u0906\u092a \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u0947 \u0909\u0928 \u0905\u0902\u0917\u094b\u0902 \u0915\u0940 \u0930\u0915\u094d\u0924 \u0938\u0902\u092c\u0902\u0927\u093f\u0924 \u091c\u0930\u0942\u0930\u0924\u0947\u0902 \u0906\u0938\u093e\u0928\u0940 \u0938\u0947 \u092a\u0942\u0930\u0940 \u0915\u0930 \u0938\u0915\u0924\u0947 \u0939\u0948\u0902 \u091c\u094b \u091c\u094d\u092f\u093e\u0926\u093e \u0924\u0947\u091c \u092e\u0942\u0935\u092e\u0947\u0902\u091f \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u092c\u094d\u0932\u0921 \u0915\u094b \u091c\u094d\u092f\u093e\u0926\u093e \u092a\u0902\u092a \u0915\u0930\u0928\u0947 \u0915\u0940 \u092a\u094d\u0930\u0915\u094d\u0930\u093f\u092f\u093e \u092e\u0947\u0902 \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u092b\u0948\u091f \u0921\u093f\u092a\u094b\u091c\u093c\u093f\u091f \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u0938\u0947 \u0906\u092a \u092b\u0948\u091f \u0932\u0942\u091c\u093c \u0915\u0930\u0924\u0947 \u0939\u0948\u0902 \u0914\u0930 \u0906\u092a \u0905\u092a\u0928\u0947 \u0906\u0915\u093e\u0930 \u0915\u094b \u092d\u0940 \u0915\u092e \u0915\u0930\u0924\u0947 \u0939\u0948\u0902\u0964 \u0907\u0938\u0932\u093f\u090f \u0928\u093f\u0930\u0902\u0924\u0930 \u0938\u094d\u091f\u0947\u092a-\u0905\u092a \u0906\u092a\u0915\u093e \u0935\u091c\u0928 \u0915\u092e \u0915\u0930\u0928\u093e \u0915\u093e \u092d\u0940 \u0915\u093e\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u091c\u094b \u0915\u093f \u0938\u0941\u092a\u0930\u092e\u0949\u092e \u0915\u0947 \u0932\u093f\u090f \u090f\u0915 \u091a\u093f\u0902\u0924\u093e \u0915\u093e \u0935\u093f\u0937\u092f \u092c\u0928\u093e \u0930\u0939\u0924\u093e \u0939\u0948\u0964<\/p>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/step-ups.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82-3\"><\/span><strong>\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u0926\u094b\u0928\u094b \u0939\u093e\u0925\u094b\u0902 \u092e\u0947\u0902 \u0921\u092e\u094d\u092c\u0932 \u092a\u0915\u0921\u093c\u0947\u0902<\/li>\n<li>\u0915\u093f\u0938\u0940 \u090a\u0902\u091a\u0940 \u091c\u0917\u0939 \u092f\u093e \u0938\u0940\u0922\u093c\u093f\u092f\u094b\u0902 \u092a\u0930 \u090a\u092a\u0930 \u0928\u0940\u091a\u0947 \u0915\u0930\u0947\u0902<\/li>\n<li>\u0905\u092a\u0928\u0947 \u092a\u093e\u0902\u0935\u094b\u0902 \u0915\u094b \u090f\u0915-\u090f\u0915 \u0915\u0930 \u0906\u0917\u0947 \u092a\u0940\u091b\u0947 \u0915\u0930\u0947\u0902<\/li>\n<li>\u090f\u0915 \u0938\u0947\u091f \u0915\u0947 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u092e\u0947\u0902 \u0907\u0938\u0947 \u090f\u0915 \u092e\u093f\u0928\u091f \u0924\u0915 \u091c\u093e\u0930\u0940 \u0930\u0916\u0947\u0902<\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"%E0%A4%B9%E0%A4%B0_%E0%A4%AE%E0%A4%BF%E0%A4%A8%E0%A4%9F_3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8\"><\/span><strong>\u0939\u0930 \u092e\u093f\u0928\u091f 3 \u0938\u0947\u091f\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h2><span class=\"ez-toc-section\" id=\"%E0%A4%B6%E0%A5%8B%E0%A4%B2%E0%A5%8D%E0%A4%A1%E0%A4%B0_%E0%A4%AA%E0%A5%8D%E0%A4%B0%E0%A5%87%E0%A4%B8_%E0%A4%95%E0%A5%87_%E0%A4%B8%E0%A4%BE%E0%A4%A5_%E0%A4%B8%E0%A4%BE%E0%A4%87%E0%A4%A1_%E0%A4%B2%E0%A5%87%E0%A4%97_%E0%A4%B2%E0%A4%BF%E0%A4%AB%E0%A5%8D%E0%A4%9F\"><\/span><strong>\u0936\u094b\u0932\u094d\u0921\u0930 \u092a\u094d\u0930\u0947\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0907\u0921 \u0932\u0947\u0917 \u0932\u093f\u092b\u094d\u091f\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u0938\u092e\u093e\u0928\u094d\u092f\u0924: \u092e\u0949\u092e\u094d\u0938 \u0915\u0940 \u0936\u093f\u0915\u093e\u092f\u0924 \u0930\u0939\u0924\u0940 \u0939\u0948 \u0915\u0940 \u090a\u0928\u0915\u0947 \u092c\u0949\u091f\u092e\u094d\u0938 \u0914\u0930 \u091c\u093e\u0902\u0918 \u092d\u093e\u0930\u0940 \u0939\u094b \u091c\u093e\u0924\u0947 \u0939\u0948\u0902 \u091c\u094d\u092f\u093e\u0926\u093e\u0924\u0930 \u092e\u093e\u092e\u0932\u094b\u0902 \u092e\u0947\u0902 \u092a\u094d\u0930\u0947\u0917\u0947\u0902\u0938\u0940 \u0915\u0947 \u092c\u093e\u0926 \u092a\u0947\u091f \u0915\u0947 \u0906\u0938\u092a\u093e\u0938 \u0935\u091c\u0928 \u091c\u092e\u093e \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948\u0964 \u2018\u0936\u094b\u0932\u094d\u0921\u0930 \u092a\u094d\u0930\u0947\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0938\u093e\u0907\u0921 \u0932\u0947\u0917 \u0932\u093f\u092b\u094d\u091f\u2019 \u0906\u092a\u0915\u0940 \u091c\u093e\u0902\u0918\u094b\u0902 \u0914\u0930 \u0917\u0932\u0942\u091f\u094d\u0938 \u0915\u0940 \u0935\u0938\u093e \u0915\u094b \u0915\u092e \u0915\u0930\u0924\u093e \u0939\u0948 \u0915\u094d\u092f\u094b\u0902\u0915\u093f \u092f\u0939 \u092a\u094d\u0930\u093e\u0925\u092e\u093f\u0915 \u0930\u0942\u092a \u0938\u0947 \u0915\u094b\u0930 \u092e\u0938\u0932\u094d\u0938, \u091c\u093f\u0938\u092e\u0947\u0902 \u0939\u093f\u092a\u094d\u0938, \u091c\u093e\u0902\u0918, \u0910\u092c\u094d\u0938 \u0914\u0930 \u092a\u0940\u0920 \u0906\u0924\u0947\u092e \u0939\u0948\u0902, \u092a\u0930 \u092b\u094b\u0915\u0938 \u0930\u0916\u0924\u093e \u0939\u0948 \u091c\u093f\u0938\u092e\u0947\u0902 \u0938\u092c\u0938\u0947 \u090a\u092a\u0930 \u0939\u093f\u092a\u094d\u0938 \u0939\u0948\u0964<\/p>\n<h3><span class=\"ez-toc-section\" id=\"%E0%A4%87%E0%A4%B8%E0%A4%95%E0%A4%BE_%E0%A4%85%E0%A4%AD%E0%A5%8D%E0%A4%AF%E0%A4%BE%E0%A4%B8_%E0%A4%95%E0%A5%88%E0%A4%B8%E0%A5%87_%E0%A4%95%E0%A4%B0%E0%A5%87%E0%A4%82-4\"><\/span><strong>\u0907\u0938\u0915\u093e \u0905\u092d\u094d\u092f\u093e\u0938 \u0915\u0948\u0938\u0947 \u0915\u0930\u0947\u0902<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li>\u0905\u092a\u0928\u0947 \u0926\u094b\u0928\u094b \u0939\u093e\u0925\u094b\u0902 \u092e\u0947\u0902 \u0921\u092e\u094d\u092c\u0932 \u092a\u0915\u0921\u093c\u0947<\/li>\n<li>\u092a\u093e\u0902\u0935 \u0915\u094b \u090a\u092a\u0930 \u090a\u0920\u093e\u090f\u0902 \u0914\u0930 \u091c\u093f\u0924\u0928\u093e \u0939\u094b \u0938\u0915\u0947 \u0906\u0917\u0947 \u0915\u0940 \u0913\u0930 \u0932\u0947 \u091c\u093e\u090f\u0902<\/li>\n<li>\u0909\u0938\u0940 \u0935\u0915\u094d\u0924 \u0915\u0902\u0927\u0947 \u0915\u094b \u090a\u0902\u091a\u093e \u0915\u0930\u0947 \u0905\u092a\u0928\u0940 \u092c\u093e\u0902\u0939\u094b \u0915\u094b \u0938\u0940\u0927\u093e \u0915\u0930\u0947\u0902<\/li>\n<li>\u0935\u093e\u092a\u0938 \u092a\u0939\u0932\u0947\u0935\u093e\u0932\u0940 \u0938\u094d\u0925\u093f\u0924\u093f \u092e\u0947\u0902 \u0906 \u091c\u093e\u090f\u0902<\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"3_%E0%A4%B8%E0%A5%87%E0%A4%9F%E0%A5%8D%E0%A4%B8_5_%E0%A4%B0%E0%A5%87%E0%A4%AA%E0%A4%BF%E0%A4%9F%E0%A4%BF%E0%A4%B6%E0%A4%A8%E0%A5%8D%E0%A4%B8-4\"><\/span><strong>3 \u0938\u0947\u091f\u094d\u0938 5 \u0930\u0947\u092a\u093f\u091f\u093f\u0936\u0928\u094d\u0938<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>\u0905\u092a\u0928\u0947 \u0935\u0930\u094d\u0915\u0906\u090a\u091f \u0938\u0947\u0936\u0928 \u0915\u094b \u091c\u093f\u0924\u0928\u093e \u0932\u0902\u092c\u093e \u0939\u094b \u0938\u0915\u0947 \u0915\u0930\u0947\u0902 \u0914\u0930 \u0938\u094d\u091f\u0947\u091f\u093f\u0915 \u0938\u094d\u091f\u094d\u0930\u0947\u091a\u0947\u0938 \u0915\u0947 \u0938\u093e\u0925 \u0915\u092e \u0938\u0947 \u0915\u092e 3 \u092e\u093f\u0928\u091f \u0915\u0947 \u092c\u093e\u0926 \u0935\u094d\u092f\u093e\u092f\u093e\u092e \u0915\u094b \u0938\u092e\u093e\u092a\u094d\u0924 \u0915\u0930\u0947\u0902\u0964 \u0907\u0938\u0915\u0947 \u0905\u0932\u093e\u0935\u093e \u0905\u092a\u0928\u0947 \u0936\u0930\u0940\u0930 \u0915\u094b \u0938\u094d\u0935\u0938\u094d\u0925 \u0930\u0916\u0928\u0947 \u0915\u0947 \u0932\u093f\u090f \u092e\u0932\u094d\u091f\u093f\u0935\u093f\u091f\u093e\u0907\u092e\u093f\u0928\u094d\u0938 \u0915\u094b \u0905\u092a\u0928\u0947 \u0921\u093e\u0907\u091f \u092e\u0947\u0902 \u0936\u093e\u092e\u093f\u0932 \u0915\u0930\u0947\u0902\u0964 \u0938\u093e\u0925 \u0939\u0940 \u0905\u092a\u0928\u0947 \u092a\u0947\u092f \u092a\u0926\u093e\u0930\u094d\u0925 \u0915\u094b \u0917\u094d\u0930\u0940\u0928 \u091f\u0940 \u0938\u0947 \u092c\u0926\u0932 \u0926\u0947\u0902 \u0924\u093e\u0915\u093f \u0906\u092a\u0915\u093e \u0936\u0930\u0940\u0930 \u091f\u0949\u0915\u094d\u0938\u093f\u0928 \u092b\u094d\u0930\u0940 \u0939\u094b \u0938\u0915\u0947\u0964<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u090f\u0915 \u092c\u093e\u0930 \u091c\u092c \u0906\u092a \u092e\u093e\u0902 \u092c\u0928 \u091c\u093e\u0924\u0940 \u0939\u0948\u0902 \u0924\u092c \u0906\u092a\u0915\u094b \u092a\u0942\u0930\u0947 \u092a\u0930\u093f\u0935\u093e\u0930 \u0915\u0940 \u091c\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u0940 \u090a\u0920\u093e\u0928\u0940 \u092a\u0921\u093c\u0924\u0940 \u0939\u0948 \u0914\u0930 \u0906\u092a\u0915\u094b \u0918\u0930 \u0915\u0947 \u0926\u0948\u0928\u093f\u0915 \u0915\u093e\u0930\u094d\u092f\u094b\u0902 \u0915\u094b \u092e\u0948\u0928\u0947\u091c \u0915\u0930\u0928\u093e \u0939\u094b\u0924\u093e \u0939\u0948\u0964 \u092f\u0939 \u0915\u093e\u092e \u0909\u0928 \u092e\u0939\u093f\u0932\u093e\u0913\u0902 \u0915\u0947 \u0932\u093f\u090f \u0914\u0930 \u0905\u0927\u093f\u0915 \u0915\u0920\u093f\u0928 \u0939\u094b \u091c\u093e\u0924\u093e \u0939\u0948 \u091c\u094b \u0935\u0930\u094d\u0915\u093f\u0902\u0917 \u092e\u0949\u092e \u0939\u0948, \u0935\u0947 \u0911\u092b\u093f\u0938 \u0914\u0930 \u0918\u0930 \u0915\u0940 \u091c\u093f\u092e\u094d\u092e\u0947\u0926\u093e\u0930\u093f\u092f\u094b\u0902 \u0915\u0947 \u092c\u0940\u091a \u092e\u0947\u0902 \u0909\u0932\u091d \u0915\u0947 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