{"id":17450,"date":"2020-01-20T16:59:49","date_gmt":"2020-01-20T13:29:49","guid":{"rendered":"https:\/\/www.19kala.com\/mag\/?p=17450"},"modified":"2025-05-21T15:02:47","modified_gmt":"2025-05-21T11:32:47","slug":"7-morning-exercises","status":"publish","type":"post","link":"https:\/\/www.19kala.com\/mag\/7-morning-exercises\/","title":{"rendered":"\u0634\u0631\u0648\u0639 \u06cc\u06a9 \u0635\u0628\u062d \u0628\u0627 \u0627\u0646\u0631\u0698\u06cc \u0628\u0627 \u06f7 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0648 \u0633\u0627\u062f\u0647!"},"content":{"rendered":"

\u062f\u0631 \u0628\u0631\u062e\u06cc \u0645\u0648\u0627\u0642\u0639\u00a0 \u0627\u0646\u062c\u0627\u0645 \u0686\u0646\u062f \u0648\u0631\u0632\u0634\u200c \u0635\u0628\u062d\u06af\u0627\u0647\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0634\u0645\u0627 \u0631\u0627 \u062a\u0627 \u0622\u062e\u0631 \u0631\u0648\u0632 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u06cc \u0648 \u0631\u0648\u062d\u06cc \u062e\u0648\u0628\u06cc \u0642\u0631\u0627\u0631 \u062f\u0647\u062f \u0648 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0627\u0646\u062c\u0627\u0645 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062c\u0627\u0645\u0639 \u0648 \u0633\u062e\u062a \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u0635\u0628\u062d\u200c\u0647\u0627 \u0628\u0631\u062e\u06cc \u0627\u0632 \u062d\u0631\u06a9\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0633\u0627\u062f\u0647 \u0648 \u0633\u0631\u06cc\u0639 \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0628\u0627 \u0627\u062d\u0633\u0627\u0633 \u0633\u0631 \u0632\u0646\u062f\u06af\u06cc \u0648 \u0627\u0646\u0631\u0698\u06cc \u0627\u0632 \u062e\u0648\u0627\u0628 \u0628\u06cc\u062f\u0627\u0631 \u0634\u0648\u06cc\u062f \u0648 \u0631\u0648\u0632 \u062e\u0648\u062f \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n

\u0628\u0631\u0627\u06cc \u0627\u06a9\u062b\u0631 \u0627\u0641\u0631\u0627\u062f \u0628\u06cc\u062f\u0627\u0631 \u0634\u062f\u0646 \u0627\u0632 \u062e\u0648\u0627\u0628 \u0648 \u0622\u0645\u0627\u062f\u0647 \u0634\u062f\u0646 \u0628\u0631\u0627\u06cc \u0631\u0641\u062a\u0646 \u0633\u0631 \u06a9\u0627\u0631 \u06cc\u06a9 \u0645\u0633\u0623\u0644\u0647 \u0627\u0633\u062a. \u062f\u0631 \u0627\u06cc\u0646\u062c\u0627 \u06f7 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0631\u0627 \u0628\u0647 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u06cc\u0645 \u06af\u0641\u062a \u06a9\u0647 \u0628\u0627 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0627\u0632 \u0622\u0646\u0647\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0647\u0646\u0648\u0632 \u062f\u0631 \u0631\u062e\u062a\u062e\u0648\u0627\u0628 \u0647\u0633\u062a\u06cc\u062f \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0648\u0631\u0632\u0634\u06cc \u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0627\u062f\u0647 \u0648 \u0633\u0631 \u062d\u0627\u0644 \u06a9\u0627\u0631 \u062e\u0648\u062f \u0631\u0627 \u0634\u0631\u0648\u0639 \u06a9\u0646\u06cc\u062f.<\/p>\n

    \n
  1. \n

    \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f \u0698\u0633\u062a \u067e\u0631\u0648\u0627\u0646\u0647\u200c\u0627\u06cc:<\/strong><\/h2>\n<\/li>\n<\/ol>\n

    \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

    \u0698\u0633\u062a \u067e\u0631\u0648\u0627\u0646\u0647\u200c\u0627\u06cc \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u0639\u0627\u0644\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0622\u0631\u0627\u0645 \u0634\u062f\u0647 \u0648 \u062f\u0631 \u06a9\u0644 \u0627\u062d\u0633\u0627\u0633 \u062a\u0639\u0627\u062f\u0644 \u0628\u06cc\u0634\u062a\u0631\u06cc \u062f\u0627\u0634\u062a\u0647 \u0628\u0627\u0634\u06cc\u062f.\u00a0<\/span><\/p>\n

    \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/span><\/p>\n

      \n
    • \u0632\u0627\u0646\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0627\u0632 \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646\u0647\u0627 \u0631\u0627 \u062f\u0648\u0631 \u0627\u0632 \u0647\u0645 \u0642\u0631\u0627\u0631 \u062f\u0627\u062f\u0647 \u0648 \u062e\u0645 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n
    • \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u067e\u0627\u0634\u0646\u0647\u200c \u067e\u0627\u0647\u0627 \u0631\u0627 \u0628\u0647 \u0644\u06af\u0646 \u062e\u0648\u062f \u0646\u0632\u062f\u06cc\u06a9 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n
    • \u06a9\u0641 \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u0647\u0645 \u0628\u0686\u0633\u0628\u0627\u0646\u06cc\u062f<\/span><\/li>\n
    • \u06cc\u06a9 \u062f\u0633\u062a \u0631\u0627 \u0631\u0648\u06cc \u0634\u06a9\u0645 \u0648 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u0631\u0627 \u0631\u0648\u06cc \u0633\u06cc\u0646\u0647 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n
    • \u00a0\u0646\u0641\u0633 \u0631\u0627 \u0641\u0631\u0648 \u0628\u0631\u062f\u0647 \u0648 \u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u0634\u0631\u0648\u0639 \u0628\u0647 \u0628\u0627\u0632\u062f\u0645 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n
    • \u0648 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u06f1\u06f0 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n

      \u06f2-<\/span><\/strong><\/h2>\n

      \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f <\/strong>\u067e\u0644\u0627\u0646\u06a9 \u0642\u062f\u0631\u062a:<\/span><\/strong><\/h2>\n

      \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

      \u062d\u0631\u06a9\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0624\u062b\u0631 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u0634\u06a9\u0645\u060c \u067e\u0634\u062a \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f:<\/span><\/p>\n

        \n
      • \u0628\u0647 \u062d\u0627\u0644\u062a \u0628\u0631\u0639\u06a9\u0633 \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f \u0648 \u062a\u0639\u0627\u062f\u0644 \u0648\u0632\u0646 \u062e\u0648\u062f \u0628\u0631 \u0628\u0647 \u062c\u0627\u06cc \u062f\u0633\u062a\u0627\u0646 \u0631\u0648\u06cc \u0633\u0627\u0639\u062f \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n
      • \u062f\u0631 \u0627\u06cc\u0646 \u0647\u0646\u06af\u0627\u0645 \u0633\u0639\u06cc \u06a9\u0646\u06cc\u062f \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0627\u0632 \u0632\u0645\u06cc\u0646 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f \u062a\u0627 \u0633\u0631 \u0648 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u0646\u062f.\u00a0<\/span><\/li>\n
      • \u00a0\u0628\u0647 \u0645\u062f\u062a \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u067e\u0644\u0627\u0646\u06a9 \u0628\u0645\u0627\u0646\u06cc\u062f \u0648 \u0628\u0647 \u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u0646\u0641\u0633 \u0628\u06a9\u0634\u06cc\u062f.<\/span><\/li>\n
      • 30 <\/span>\u062b\u0627\u0646\u06cc\u0647 \u0627\u0633\u062a\u0631\u0627\u062d\u062a \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n
      • \u06f3 \u0628\u0627\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n

        \u06f3-<\/strong><\/h2>\n

        \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f <\/strong>\u0646\u0648\u0632\u0627\u062f \u062e\u0648\u0634\u062d\u0627\u0644:<\/strong><\/h2>\n

        \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

        \u062d\u0631\u06a9\u062a \u0646\u0648\u0632\u0627\u062f \u062e\u0648\u0634\u062d\u0627\u0644 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c \u067e\u0627\u0647\u0627 \u0648 \u067e\u0634\u062a \u062e\u0648\u062f \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u06a9\u0646\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0646\u06cc\u0632 \u0628\u0633\u06cc\u0627\u0631 \u0633\u0627\u062f\u0647 \u0627\u0633\u062a:<\/p>\n

          \n
        • \u00a0\u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/li>\n
        • \u062f\u0631 \u062d\u0627\u0644\u06cc \u06a9\u0647 \u0628\u0627\u0633\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0631 \u062a\u0634\u06a9 \u0686\u0633\u0628\u0627\u0646\u062f\u0647 \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0646\u06cc\u062f. \u0627\u0646\u06af\u0634\u062a\u0627\u0646 \u062e\u0648\u062f \u0631\u0627 \u0628\u0647 \u062f\u0648\u0631 \u067e\u0627\u0634\u0646\u0647 \u067e\u0627 \u062d\u0644\u0642\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n
        • \u0633\u067e\u0633 \u0634\u0631\u0648\u0639 \u0628\u0647 \u06a9\u0634\u06cc\u062f\u0646 \u0632\u0627\u0646\u0648\u0647\u0627 \u0628\u0647 \u0633\u0645\u062a \u0633\u06cc\u0646\u0647 \u06a9\u0646\u06cc\u062f.<\/li>\n
        • \u062a\u0627 \u06f1\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u0627\u06cc\u0646 \u062d\u0627\u0644\u062a \u0628\u0645\u0627\u0646\u06cc\u062f.<\/li>\n<\/ul>\n

          \u06f4-<\/span><\/strong><\/h2>\n

          \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f <\/strong><\/h2>\n

          \u0646\u06cc\u0645\u200c\u067e\u0644<\/span><\/strong><\/h2>\n

          \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

          \u0646\u06cc\u0645\u200c\u067e\u0644 \u06a9\u0644 \u0628\u062f\u0646 \u0634\u0645\u0627 \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0648 \u0642\u0648\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f:\u00a0<\/span><\/p>\n

            \n
          • \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f\u060c<\/span><\/li>\n
          • \u067e\u0627\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u062a\u062e\u062a \u0628\u06af\u0630\u0627\u0631\u06cc\u062f\u060c<\/span><\/li>\n
          • \u0632\u0627\u0646\u0648\u0647\u0627 \u0631\u0627 \u062e\u0645 \u06a9\u0631\u062f\u0647 \u0648 \u067e\u0627\u0647\u0627 \u0631\u0627 \u0627\u0632 \u0647\u0645 \u0628\u0627\u0632 \u06a9\u0646\u06cc\u062f.\u00a0<\/span><\/li>\n
          • \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0622\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u0628\u0627\u0644\u0627 \u0641\u0634\u0627\u0631 \u062f\u0647\u06cc\u062f \u062a\u0627 \u0628\u062f\u0646 \u0634\u0645\u0627 \u062f\u0631 \u06cc\u06a9 \u062e\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f. <\/span><\/li>\n
          • \u0628\u0647 \u0645\u062f\u062a \u06f3\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u0645\u06a9\u062b \u06a9\u0631\u062f\u0647 \u0648 \u0633\u062a\u0648\u0646 \u0641\u0642\u0631\u0627\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0633\u067e\u0633 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f.<\/span><\/li>\n
          • 3 \u0628\u0627\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n

            \u06f5-<\/strong><\/h2>\n

            \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f <\/strong><\/h2>\n

            \u0628\u0644\u0646\u062f\u200c\u06a9\u0631\u062f\u0646 \u067e\u0627\u0647\u0627:<\/strong><\/h2>\n

            \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

            \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0646 \u067e\u0627\u0647\u0627 \u0628\u0627\u0639\u062b \u062a\u0642\u0648\u06cc\u062a \u0639\u0636\u0644\u0627\u062a \u0631\u0627\u0646 \u0648 \u0644\u06af\u0646 \u0634\u0645\u0627 \u062e\u0648\u0627\u0647\u062f \u0634\u062f \u0648 \u06af\u0631\u062f\u0634 \u062e\u0648\u0646 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u062f:<\/p>\n

              \n
            • \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.\u00a0<\/span><\/li>\n
            • \u0628\u0627\u0632\u0648\u0647\u0627\u06cc \u062e\u0648\u062f \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u062e\u0648\u062f \u0642\u0631\u0627\u0631 \u062f\u0647\u06cc\u062f. \u067e\u0627\u06cc \u0631\u0627\u0633\u062a \u062e\u0648\u062f \u0631\u0627 \u0628\u0644\u0646\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0646\u0641\u0633 \u062e\u0648\u062f \u0631\u0627 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f\u060c \u062a\u0627 \u0632\u0645\u0627\u0646\u06cc \u06a9\u0647 \u0628\u06cc\u0646 \u067e\u0627 \u0648 \u0628\u0627\u0633\u0646 \u0634\u0645\u0627 \u06cc\u06a9 \u0632\u0627\u0648\u06cc\u0647 \u06f9\u06f0 \u062f\u0631\u062c\u0647 \u0627\u06cc\u062c\u0627\u062f \u0634\u0648\u062f. <\/span><\/li>\n
            • \u067e\u0627 \u0631\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u06cc \u067e\u0627\u06cc\u06cc\u0646 \u0628\u06cc\u0627\u0648\u0631\u06cc\u062f. <\/span><\/li>\n
            • \u06f1\u06f0 \u0628\u0627\u0631 \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n

              \u06f6-<\/span><\/strong><\/h2>\n

              \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f <\/strong>\u0648\u0631\u0632\u0634 \u062f\u0627\u062f\u0646 \u06af\u0631\u062f\u0646 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627:<\/span><\/strong><\/h2>\n

              \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

              \u0627\u0632 \u0622\u0646\u062c\u0627\u06cc\u06cc \u06a9\u0647 \u0645\u0627 \u0632\u0645\u0627\u0646 \u0632\u06cc\u0627\u062f\u06cc \u0631\u0627 \u062f\u0631 \u0645\u0642\u0627\u0628\u0644 \u06a9\u0627\u0645\u067e\u06cc\u0648\u062a\u0631 \u0645\u06cc\u200c\u06af\u0630\u0631\u0627\u0646\u06cc\u0645 \u0627\u0645\u0631\u0648\u0632\u0647 \u0645\u0631\u0627\u0642\u0628\u062a \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u06af\u0631\u062f\u0646 \u0648 \u0634\u0627\u0646\u0647\u200c\u0647\u0627 \u0628\u0633\u06cc\u0627\u0631 \u0645\u0647\u0645 \u0627\u0633\u062a. \u0633\u0627\u062f\u200c\u062a\u0631\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0627\u06cc\u0646 \u0627\u0633\u062a \u06a9\u0647 \u0633\u0631 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0633\u062a \u062e\u0648\u062f \u0628\u0647 \u0637\u0631\u0641\u200c\u0647\u0627\u06cc \u0645\u062e\u062a\u0644\u0641 \u062e\u0645 \u06a9\u0646\u06cc\u062f\u060c \u0628\u0627 \u0646\u06af\u0647 \u062f\u0627\u0634\u062a\u0646 \u06af\u0631\u062f\u0646 \u0628\u0627 \u062f\u0633\u062a \u062f\u06cc\u06af\u0631 \u060c \u0645\u0627\u0646\u0646\u062f \u0622\u0646\u0686\u0647 \u062f\u0631 \u0634\u06a9\u0644 \u0634\u0645\u0627\u0631\u0647 \u06f1 \u062f\u0631 \u0628\u0627\u0644\u0627 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0647 \u0634\u062f\u0647 \u0627\u0633\u062a. <\/span><\/p>\n

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                \n
              • \u0628\u0646\u0634\u06cc\u0646\u06cc\u062f\u060c<\/span><\/li>\n
              • \u067e\u0634\u062a \u062e\u0648\u062f \u0631\u0627 \u0635\u0627\u0641 \u06a9\u0646\u06cc\u062f \u0648 \u062f\u0633\u062a \u0686\u067e \u062e\u0648\u062f \u0631\u0627 \u0631\u0648\u06cc \u0633\u0631 \u062e\u0648\u062f \u06af\u0632\u0627\u0631\u06cc\u062f \u0648 \u0622\u0646 \u0631\u0627 \u062a\u0627 \u0622\u0631\u0646\u062c \u062e\u0645 \u06a9\u0646\u06cc\u062f \u062a\u0627 \u062f\u0633\u062a \u0686\u067e \u0634\u0645\u0627 \u0628\u0627\u0644\u0627\u06cc \u0633\u0631 \u0648 <\/span>\u0646\u0632\u062f\u06cc\u06a9 \u06af\u0648\u0634 \u0631\u0627\u0633\u062a \u0634\u0645\u0627 \u0642\u0631\u0627\u0631 \u06af\u06cc\u0631\u062f.<\/span><\/li>\n
              • \u0622\u0631\u0646\u062c \u0633\u0645\u062a \u0686\u067e \u0631\u0627 \u062f\u0631 \u062f\u0633\u062a \u0628\u06af\u06cc\u0631\u06cc\u062f \u0648 \u0634\u0631\u0648\u0639 \u0628\u0647 \u0647\u0644 \u062f\u0627\u062f\u0646 \u0622\u0646 \u0628\u0647 \u0633\u0645\u062a \u0633\u0631 \u06a9\u0646\u06cc\u062f. \u0628\u0647 \u0645\u062f\u062a \u06f2\u06f0 \u062b\u0627\u0646\u06cc\u0647 \u062f\u0631 \u062d\u0627\u0644\u062a \u06a9\u0634\u0634 \u0646\u06af\u0647 \u062f\u0627\u0631\u06cc\u062f. \u0627\u06cc\u0646 \u062d\u0631\u06a9\u062a \u0631\u0627 \u0628\u0631\u0627\u06cc \u0647\u0631 \u062f\u0633\u062a \u0633\u0647 \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n<\/ul>\n

                \u06f7-<\/strong><\/h2>\n

                \u00a0\u062d\u0631\u06a9\u062a \u0648\u0631\u0632\u0634\u06cc \u0645\u0641\u06cc\u062f <\/strong><\/h2>\n

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                \"\u0628\u0647\u062a\u0631\u06cc\u0646<\/p>\n

                \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646 \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u062a\u0627 \u0628\u0647 \u0622\u0631\u0627\u0645\u0634 \u0628\u0631\u0633\u06cc\u062f.<\/p>\n

                  \n
                • \u0631\u0648\u06cc \u0631\u062e\u062a\u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u062f\u0631\u0627\u0632 \u0628\u06a9\u0634\u06cc\u062f.<\/span><\/li>\n
                • \u0628\u062f\u0646 \u062e\u0648\u062f \u0631\u0627 \u0622\u0631\u0627\u0645 \u06a9\u0646\u06cc\u062f.<\/span><\/li>\n
                • \u0634\u0631\u0648\u0639 \u0628\u0647 \u0645\u0627\u0633\u0627\u0698 \u0645\u0627\u0647\u06cc\u0686\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u062f \u06a9\u0631\u062f\u0647 \u0648 \u0647\u0645\u0632\u0645\u0627\u0646\u00a0<\/span><\/li>\n
                • \u062a\u0646\u0641\u0633 \u0631\u0627 \u0627\u0632 \u0637\u0631\u06cc\u0642 \u0628\u06cc\u0646\u06cc \u0628\u06cc\u0631\u0648\u0646 \u062f\u0647\u06cc\u062f.<\/span><\/li>\n<\/ul>\n

                  \u0622\u06cc\u0627 \u062a\u0627\u0628\u062d\u0627\u0644 \u0633\u0639\u06cc \u06a9\u0631\u062f\u0647\u200c\u0627\u06cc\u062f \u0648\u0631\u0632\u0634 \u06a9\u0646\u06cc\u062f\u061f \u0628\u0647 \u0646\u0638\u0631 \u0634\u0645\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0631\u0648\u062d\u06cc\u0647 \u0634\u0645\u0627 \u0631\u0627 \u0628\u0647\u062a\u0631 \u06a9\u0646\u062f\u061f \u0644\u0637\u0641\u0627 \u062a\u062c\u0631\u0628\u0647 \u0648 \u062a\u0648\u0635\u06cc\u0647 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u0645\u0627 \u062f\u0631 \u0645\u06cc\u0627\u0646 \u0628\u06af\u0630\u0627\u0631\u06cc\u062f!<\/p>\n","protected":false},"excerpt":{"rendered":"

                  \u0627\u0646\u062c\u0627\u0645 \u0648\u0631\u0632\u0634\u200c\u0647\u0627\u06cc\u06cc \u062f\u0631 \u0635\u0628\u062d \u0627\u0645\u06a9\u0627\u0646 \u067e\u0630\u06cc\u0631 \u0627\u0633\u062a \u06a9\u0647 \u0634\u0645\u0627 \u0631\u0627 \u062a\u0627 \u0622\u062e\u0631 \u0631\u0648\u0632 \u062f\u0631 \u0648\u0636\u0639\u06cc\u062a \u062c\u0633\u0645\u06cc \u0648 \u0631\u0648\u062d\u06cc \u062e\u0648\u0628\u06cc \u0642\u0631\u0627\u0631 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0648 \u0646\u06cc\u0627\u0632\u06cc \u0628\u0647 \u0634\u06a9\u0646\u062c\u0647 \u06a9\u0631\u062f\u0646 \u062e\u0648\u062f \u0628\u0627 \u06cc\u06a9 \u062a\u0645\u0631\u06cc\u0646 \u062c\u0627\u0645\u0639 \u0648 \u0633\u062e\u062a \u0646\u062e\u0648\u0627\u0647\u06cc\u062f \u062f\u0627\u0634\u062a. \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u06cc\u062f \u062d\u062a\u06cc \u0635\u0628\u062d\u200c\u0647\u0627 \u0628\u0631\u062e\u06cc \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a 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\u06cc\u06a9 \u0635\u0628\u062d \u0628\u0627 \u0627\u0646\u0631\u0698\u06cc \u0628\u0627 7 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0648 \u0633\u0627\u062f\u0647!<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.19kala.com\/mag\/7-morning-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"fa_IR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u0634\u0631\u0648\u0639 \u06cc\u06a9 \u0635\u0628\u062d \u0628\u0627 \u0627\u0646\u0631\u0698\u06cc \u0628\u0627 7 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc \u0641\u0648\u0642\u200c\u0627\u0644\u0639\u0627\u062f\u0647 \u0648 \u0633\u0627\u062f\u0647!\" \/>\n<meta property=\"og:description\" content=\"\u0627\u0646\u062c\u0627\u0645 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\u0631\u0627 \u0627\u0646\u062c\u0627\u0645 \u062f\u0647\u06cc\u062f. \u0627\u06cc\u0646 \u062a\u0645\u0631\u06cc\u0646\u0627\u062a \u0628\u0647 \u0634\u0645\u0627 \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0628\u0627 \u0627\u062d\u0633\u0627\u0633 \u0633\u0631\u0632\u0646\u062f\u06af\u06cc \u0648 \u067e\u0631 \u0627\u0646\u0631\u0698\u06cc \u0627\u0632 \u062e\u0648\u0627\u0628 \u0628\u06cc\u062f\u0627\u0631 \u0634\u0648\u06cc\u062f.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.19kala.com\/mag\/7-morning-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"19\u06a9\u0627\u0644\u0627\u0645\u06af\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/19kalaco\" \/>\n<meta property=\"article:published_time\" content=\"2020-01-20T13:29:49+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2025-05-21T11:32:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.19kala.com\/mag\/wp-content\/uploads\/2020\/01\/7-Morning-Exercises-7FFF-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"750\" \/>\n\t<meta property=\"og:image:height\" content=\"430\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"19\u06a9\u0627\u0644\u0627\u0645\u06af\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u0646\u0648\u0634\u062a\u0647 \u0634\u062f\u0647 \u062a\u0648\u0633\u0637\" \/>\n\t<meta name=\"twitter:data1\" content=\"19\u06a9\u0627\u0644\u0627\u0645\u06af\" \/>\n<script type=\"application\/ld+json\" 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