{"id":15912,"date":"2026-09-06T07:57:44","date_gmt":"2026-09-06T04:27:44","guid":{"rendered":"https:\/\/herobadminton.ir\/?p=15912"},"modified":"2026-09-06T07:57:44","modified_gmt":"2026-09-06T04:27:44","slug":"sleep-badminton-athlete-performance","status":"publish","type":"post","link":"https:\/\/herobadminton.ir\/sleep-badminton-athlete-performance\/","title":{"rendered":"\u0627\u0647\u0645\u06cc\u062a \u062e\u0648\u0627\u0628 \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646: \u0686\u06af\u0648\u0646\u0647 \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0631\u0627 \u062f\u0631 \u06a9\u0648\u0631\u062a \u0645\u062a\u062d\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f"},"content":{"rendered":"<div style=\"direction: rtl; text-align: right; max-width: 900px; margin: 0 auto; font-family: 'Yekan Bakh', Tahoma, sans-serif; color: #1f1f1f; line-height: 2; padding: 0 4px; box-sizing: border-box;\">\n<p><!-- ===== HEADER \u0622\u0645\u0648\u0632\u0634\u06cc ===== --><\/p>\n<div style=\"background: #ffffff; border-radius: 20px; border: 1px solid #f0f0f0; box-shadow: 0 10px 28px rgba(0,0,0,0.06); padding: 26px 22px; margin-bottom: 20px; position: relative; overflow: hidden;\">\n<div style=\"position: absolute; top: 0; right: 0; width: 7px; height: 100%; background: linear-gradient(180deg, #df2027 0%, #b9151d 100%);\"><\/div>\n<p><span style=\"display: inline-block; background: #fff0f0; color: #b9151d; font-size: 12px; font-weight: bold; padding: 5px 14px; border-radius: 999px; margin-bottom: 14px;\">\ud83d\udcd8 \u0645\u0642\u0627\u0644\u0647 \u0622\u0645\u0648\u0632\u0634\u06cc \u0647\u06cc\u0631\u0648 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/span><\/p>\n<h1 style=\"font-size: 25px; font-weight: bold; margin: 0 0 10px 0; color: #1f1f1f; line-height: 1.6;\">\u0627\u0647\u0645\u06cc\u062a \u062e\u0648\u0627\u0628 \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646: \u0686\u06af\u0648\u0646\u0647 \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0631\u0627 \u062f\u0631 \u06a9\u0648\u0631\u062a \u0645\u062a\u062d\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f<\/h1>\n<p style=\"font-size: 15px; color: #555; margin: 0 0 16px 0;\">\u0645\u0631\u0648\u0631\u06cc \u0639\u0644\u0645\u06cc \u0648 \u0645\u0631\u0628\u06cc\u200c\u06af\u0631\u0627\u0646\u0647 \u0628\u0631 \u0646\u0642\u0634 \u062e\u0648\u0627\u0628 REM \u0648 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u062f\u0631 \u0631\u0634\u062f \u06a9\u0648\u062f\u06a9\u0627\u0646\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646. \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0646\u06af\u0627\u0647\u06cc \u0628\u0647 \u0631\u0635\u062f \u062e\u0648\u0627\u0628 \u0642\u0647\u0631\u0645\u0627\u0646\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc.<\/p>\n<div style=\"display: flex; flex-wrap: wrap; gap: 8px;\"><span style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 999px; padding: 6px 12px; font-size: 12.5px; color: #444;\">\ud83d\udcc5 \u06f2 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5 | \u06f2\u06f4 \u0622\u06af\u0648\u0633\u062a \u06f2\u06f0\u06f2\u06f6<\/span><br \/>\n<span style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 999px; padding: 6px 12px; font-size: 12.5px; color: #444;\">\u23f1 \u0632\u0645\u0627\u0646 \u0645\u0637\u0627\u0644\u0639\u0647: \u06f1\u06f1 \u062f\u0642\u06cc\u0642\u0647<\/span><br \/>\n<span style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 999px; padding: 6px 12px; font-size: 12.5px; color: #444;\">\ud83d\udc65 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0648 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646<\/span><br \/>\n<span style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 999px; padding: 6px 12px; font-size: 12.5px; color: #444;\">\ud83c\udfaf \u062e\u0648\u0627\u0628\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc<\/span><\/div>\n<\/div>\n<p><!-- ===== \u062a\u0635\u0648\u06cc\u0631 \u0634\u0627\u062e\u0635 ===== --><\/p>\n<div style=\"background: #ffffff; border: 1px solid #ececec; border-radius: 18px; padding: 12px; margin-bottom: 20px;\"><img decoding=\"async\" style=\"width: 100%; height: auto; border-radius: 14px; display: block;\" src=\"https:\/\/herobadminton.ir\/wp-content\/uploads\/2026\/09\/\u0627\u0647\u0645\u06cc\u062a-\u062e\u0648\u0627\u0628-\u062f\u0631-\u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646.png\" alt=\"\u0627\u0647\u0645\u06cc\u062a \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0628\u0631\u0627\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0648 \u0631\u0634\u062f \u06a9\u0648\u062f\u06a9\u0627\u0646\" \/><\/div>\n<p><!-- ===== \u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628 ===== --><\/p>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 16px; padding: 18px 20px; margin-bottom: 28px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 10px; font-size: 15px;\">\ud83d\udcd1 \u0641\u0647\u0631\u0633\u062a \u0645\u0637\u0627\u0644\u0628<\/div>\n<ul style=\"margin: 0; padding-right: 18px; font-size: 14.5px; color: #333;\">\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-stages\">\u0645\u0631\u0627\u062d\u0644 \u062e\u0648\u0627\u0628 \u0648 \u062e\u0648\u0627\u0628 REM \u0686\u06cc\u0633\u062a<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-why\">\u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-children\">\u062e\u0648\u0627\u0628 \u0648 \u0631\u0634\u062f \u06a9\u0648\u062f\u06a9\u0627\u0646<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-adults\">\u062e\u0648\u0627\u0628 \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-neuro\">\u062e\u0648\u0627\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-badminton\">\u062e\u0648\u0627\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-olympic\">\u0644\u0627\u06cc\u0641\u200c\u0627\u0633\u062a\u0627\u06cc\u0644 \u0648 \u0631\u0635\u062f \u062e\u0648\u0627\u0628 \u0642\u0647\u0631\u0645\u0627\u0646\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-tips\">\u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc \u0639\u0645\u0644\u06cc \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628<\/a><\/li>\n<li style=\"margin-bottom: 6px;\"><a style=\"color: #333; text-decoration: none; border-bottom: 1px dotted #999;\" href=\"#sec-glossary\">\u0644\u063a\u062a\u200c\u0646\u0627\u0645\u0647\u0654 \u0627\u0635\u0637\u0644\u0627\u062d\u0627\u062a<\/a><\/li>\n<\/ul>\n<\/div>\n<p><!-- ===== \u0645\u0642\u062f\u0645\u0647 ===== --><\/p>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u062f\u0631 \u0628\u06cc\u0634\u062a\u0631 \u0628\u0631\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646\u060c \u062a\u0645\u0631\u06a9\u0632 \u0631\u0648\u06cc \u062a\u06a9\u0646\u06cc\u06a9\u060c \u0642\u062f\u0631\u062a \u0648 \u0641\u0648\u062a\u200c\u0648\u0631\u06a9 \u0627\u0633\u062a. \u0627\u0645\u0627 \u06cc\u06a9\u06cc \u0627\u0632 \u0642\u062f\u0631\u062a\u0645\u0646\u062f\u062a\u0631\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631\u0647\u0627\u06cc \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f\u060c \u062e\u0627\u0631\u062c \u0627\u0632 \u0633\u0627\u0644\u0646 \u0648 \u062f\u0631 \u0637\u0648\u0644 \u0634\u0628 \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f: \u062e\u0648\u0627\u0628. \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0647\u0645 \u0631\u0648\u06cc \u0631\u0634\u062f \u062c\u0633\u0645\u06cc \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0627\u062b\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f\u060c \u0647\u0645 \u0631\u0648\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646\u060c \u0648 \u0647\u0645 \u0631\u0648\u06cc \u0633\u0631\u0639\u062a \u0648\u0627\u06a9\u0646\u0634 \u0648 \u062f\u0642\u062a \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u062f\u0631 \u06a9\u0648\u0631\u062a. \u067e\u06cc\u0634 \u0627\u0632 \u0648\u0631\u0648\u062f \u0628\u0647 \u0627\u06cc\u0646 \u0627\u0631\u062a\u0628\u0627\u0637\u060c \u0644\u0627\u0632\u0645 \u0627\u0633\u062a \u0628\u0627 \u0645\u0631\u0627\u062d\u0644 \u062e\u0648\u0627\u0628 \u0648 \u062e\u0648\u0627\u0628 <a style=\"color: #b9151d; text-decoration: none; border-bottom: 1px dotted #df2027;\" href=\"#term-rem\">REM<\/a> \u0622\u0634\u0646\u0627 \u0634\u0648\u06cc\u0645.<\/p>\n<p><!-- ===== 1: \u0645\u0631\u0627\u062d\u0644 \u062e\u0648\u0627\u0628 \u0648 REM ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f1<\/div>\n<h2 id=\"sec-stages\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u0645\u0631\u0627\u062d\u0644 \u062e\u0648\u0627\u0628 \u0648 \u062e\u0648\u0627\u0628 REM \u0686\u06cc\u0633\u062a\u061f<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u062e\u0648\u0627\u0628 \u0627\u0646\u0633\u0627\u0646 \u0627\u0632 \u0686\u0646\u062f \u0686\u0631\u062e\u0647\u0654 \u062d\u062f\u0648\u062f\u0627\u064b \u06f9\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u062a\u0634\u06a9\u06cc\u0644 \u0634\u062f\u0647 \u0627\u0633\u062a. \u062f\u0631 \u06cc\u06a9 \u0634\u0628 \u0645\u0639\u0645\u0648\u0644\u06cc \u0647\u0641\u062a \u062a\u0627 \u0647\u0634\u062a \u0633\u0627\u0639\u062a\u0647\u060c \u0627\u06cc\u0646 \u0686\u0631\u062e\u0647 \u062d\u062f\u0648\u062f \u0686\u0647\u0627\u0631 \u062a\u0627 \u067e\u0646\u062c \u0628\u0627\u0631 \u062a\u06a9\u0631\u0627\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0647\u0631 \u0686\u0631\u062e\u0647 \u062f\u0648 \u0646\u0648\u0639 \u0627\u0635\u0644\u06cc \u062f\u0627\u0631\u062f: \u062e\u0648\u0627\u0628 \u063a\u06cc\u0631-REM (NREM) \u0648 \u062e\u0648\u0627\u0628 <a style=\"color: #b9151d; text-decoration: none; border-bottom: 1px dotted #df2027;\" href=\"#term-rem\">REM<\/a>. \u062e\u0648\u0627\u0628 NREM \u062e\u0648\u062f \u0633\u0647 \u0645\u0631\u062d\u0644\u0647 \u062f\u0627\u0631\u062f. \u0627\u0628\u062a\u062f\u0627 \u06cc\u06a9 \u0645\u0631\u062d\u0644\u0647\u0654 \u0633\u0628\u06a9\u060c \u0648 \u0633\u067e\u0633 <a style=\"color: #b9151d; text-decoration: none; border-bottom: 1px dotted #df2027;\" href=\"#term-swsleep\">\u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 (Slow-Wave Sleep)<\/a>. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0628\u062f\u0646 \u06a9\u0627\u0645\u0644\u0627\u064b \u0622\u0631\u0627\u0645 \u0627\u0633\u062a \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u062f\u0631 \u0627\u0648\u062c \u062e\u0648\u062f\u0634 \u0642\u0631\u0627\u0631 \u062f\u0627\u0631\u062f. \u062f\u0631 \u0627\u062f\u0627\u0645\u0647\u0654 \u0647\u0631 \u0686\u0631\u062e\u0647\u060c \u0628\u062f\u0646 \u0648\u0627\u0631\u062f \u062e\u0648\u0627\u0628 REM \u0645\u06cc\u200c\u0634\u0648\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647 \u0645\u063a\u0632 \u0641\u0639\u0627\u0644 \u0627\u0633\u062a\u060c \u0686\u0634\u0645\u200c\u0647\u0627 \u062d\u0631\u06a9\u062a \u0633\u0631\u06cc\u0639 \u062f\u0627\u0631\u0646\u062f \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0624\u06cc\u0627\u0647\u0627 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u0646\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.gssiweb.org\/sports-science-exchange\/article\/sse-113-sleep-and-the-elite-athlete\" target=\"_blank\" rel=\"noopener\">GSSI Sports Science Exchange<\/a>). \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0633\u0647\u0645 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u062f\u0631 \u0633\u0627\u0639\u0627\u062a \u0627\u0628\u062a\u062f\u0627\u06cc\u06cc \u0634\u0628 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f. \u0633\u0647\u0645 \u062e\u0648\u0627\u0628 REM \u0647\u0631\u0686\u0647 \u0628\u0647 \u0635\u0628\u062d \u0646\u0632\u062f\u06cc\u06a9\u200c\u062a\u0631 \u0634\u0648\u06cc\u0645\u060c \u0628\u06cc\u0634\u062a\u0631 \u0645\u06cc\u200c\u0634\u0648\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/p1athlete.com\/blog\/news\/stages-of-sleep-recovery-boost-performance-naturally\/\" target=\"_blank\" rel=\"noopener\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0645\u0631\u0627\u062d\u0644 \u062e\u0648\u0627\u0628 \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646<\/a>). \u0628\u0647 \u0632\u0628\u0627\u0646 \u0633\u0627\u062f\u0647: \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0628\u062f\u0646 \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f. \u062e\u0648\u0627\u0628 REM \u0630\u0647\u0646 \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f.<\/p>\n<p><!-- ===== 2: \u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0645\u0647\u0645 \u0627\u0633\u062a ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f2<\/div>\n<h2 id=\"sec-why\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u0686\u0631\u0627 \u062e\u0648\u0627\u0628 \u0628\u0631\u0627\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u062d\u06cc\u0627\u062a\u06cc \u0627\u0633\u062a\u061f<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u0645\u0631\u0648\u0631\u06cc \u062c\u0627\u0645\u0639 \u0645\u0646\u062a\u0634\u0631\u0634\u062f\u0647 \u062f\u0631 \u0633\u0627\u0644 \u06f2\u06f0\u06f2\u06f5 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f \u062e\u0648\u0627\u0628 \u06a9\u0627\u0641\u06cc \u0627\u062b\u0631\u0627\u062a \u062a\u0631\u0645\u06cc\u0645\u06cc \u0631\u0648\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0627\u06cc\u0645\u0646\u06cc \u0648 \u0633\u06cc\u0633\u062a\u0645 \u063a\u062f\u062f \u062f\u0631\u0648\u0646\u200c\u0631\u06cc\u0632 \u062f\u0627\u0631\u062f. \u0627\u06cc\u0646 \u062e\u0648\u0627\u0628 \u0647\u0645\u0686\u0646\u06cc\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0631\u0627 \u062a\u0633\u0647\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0646\u0642\u0634 \u0645\u0647\u0645\u06cc \u0647\u0645 \u062f\u0631 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc\u060c \u062d\u0627\u0641\u0638\u0647 \u0648 \u0627\u0646\u0639\u0637\u0627\u0641\u200c\u067e\u0630\u06cc\u0631\u06cc \u0633\u06cc\u0646\u0627\u067e\u0633\u06cc \u062f\u0627\u0631\u062f \u06a9\u0647 \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0631\u0648\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06cc \u0627\u062b\u0631 \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10666701\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0648\u0631 \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f PMC 2023<\/a>). \u062f\u0631 \u0645\u0642\u0627\u0628\u0644\u060c \u062d\u062a\u06cc \u06cc\u06a9 \u0634\u0628 \u0645\u062d\u0631\u0648\u0645\u06cc\u062a \u0627\u0632 \u062e\u0648\u0627\u0628 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u0633\u0637\u062d \u062a\u0633\u062a\u0648\u0633\u062a\u0631\u0648\u0646 \u0631\u0627 \u062a\u0627 \u0646\u0632\u062f\u06cc\u06a9 \u0628\u0647 \u06f2\u06f5 \u062f\u0631\u0635\u062f \u06a9\u0627\u0647\u0634 \u062f\u0647\u062f. \u0627\u06cc\u0646 \u0627\u0641\u062a\u060c \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0628\u062f\u0646 \u0631\u0627 \u0628\u0647 \u0633\u0645\u062a \u06a9\u0627\u062a\u0627\u0628\u0648\u0644\u06cc\u06a9 (\u062a\u062e\u0631\u06cc\u0628 \u0628\u0627\u0641\u062a\u06cc) \u0633\u0648\u0642 \u0645\u06cc\u200c\u062f\u0647\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.athletedata.health\/guides\/sleep-and-training\" target=\"_blank\" rel=\"noopener\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0644\u0645\u06cc \u062e\u0648\u0627\u0628 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc<\/a>). \u06cc\u06a9 \u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632 \u06f2\u06f0\u06f2\u06f5 \u0631\u0648\u06cc \u06f4\u06f5 \u0645\u0637\u0627\u0644\u0639\u0647 \u0647\u0645 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0631\u0627 \u062a\u0623\u06cc\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631 \u0627\u0633\u0627\u0633 \u0627\u06cc\u0646 \u0645\u062a\u0627\u0622\u0646\u0627\u0644\u06cc\u0632\u060c \u0645\u062d\u0631\u0648\u0645\u06cc\u062a \u0627\u0632 \u062e\u0648\u0627\u0628 \u0627\u0633\u062a\u0642\u0627\u0645\u062a \u0647\u0648\u0627\u0632\u06cc\u060c \u062a\u0648\u0627\u0646 \u0627\u0646\u0641\u062c\u0627\u0631\u06cc\u060c \u062d\u062f\u0627\u06a9\u062b\u0631 \u0642\u062f\u0631\u062a\u060c \u0633\u0631\u0639\u062a \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0645\u0647\u0627\u0631\u062a\u06cc \u0631\u0627 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0639\u0646\u0627\u062f\u0627\u0631\u06cc \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11996801\/\" target=\"_blank\" rel=\"noopener\">\u0641\u0631\u0627\u062a\u062d\u0644\u06cc\u0644 PMC 2025<\/a>).<\/p>\n<p><!-- ===== 3: \u06a9\u0648\u062f\u06a9\u0627\u0646 ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f3<\/div>\n<h2 id=\"sec-children\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u062e\u0648\u0627\u0628 \u0648 \u0631\u0634\u062f \u06a9\u0648\u062f\u06a9\u0627\u0646<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\"><a style=\"color: #b9151d; text-decoration: none; border-bottom: 1px dotted #df2027;\" href=\"#term-gh\">\u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f (GH)<\/a> \u0639\u0645\u062f\u062a\u0627\u064b \u062f\u0631 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u062a\u0631\u0634\u062d \u0645\u06cc\u200c\u0634\u0648\u062f. \u067e\u0627\u0644\u0633\u200c\u0647\u0627\u06cc \u0628\u0632\u0631\u06af \u0622\u0646 \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u062f\u0631 \u06cc\u06a9 \u062a\u0627 \u062f\u0648 \u0633\u0627\u0639\u062a \u0627\u0648\u0644 \u062e\u0648\u0627\u0628 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0628\u0647 \u0647\u0645\u06cc\u0646 \u062f\u0644\u06cc\u0644\u060c \u062a\u062f\u0627\u0648\u0645 \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u06a9\u0648\u062f\u06a9 \u0627\u0647\u0645\u06cc\u062a\u06cc \u0628\u0631\u0627\u0628\u0631 \u06cc\u0627 \u062d\u062a\u06cc \u0628\u06cc\u0634\u062a\u0631 \u0627\u0632 \u062a\u0639\u062f\u0627\u062f \u0633\u0627\u0639\u0627\u062a \u062e\u0648\u0627\u0628 \u062f\u0627\u0631\u062f. \u06a9\u0648\u062f\u06a9\u06cc \u06a9\u0647 \u062e\u0648\u0627\u0628 \u067e\u06cc\u0648\u0633\u062a\u0647 \u0648 \u0639\u0645\u06cc\u0642 \u062f\u0627\u0631\u062f\u060c \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0628\u06cc\u0634\u062a\u0631\u06cc \u062a\u0648\u0644\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0627\u06cc\u0646 \u0645\u0642\u0627\u06cc\u0633\u0647 \u062f\u0631 \u0628\u0631\u0627\u0628\u0631 \u06a9\u0648\u062f\u06a9\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0647\u0645\u0627\u0646 \u062a\u0639\u062f\u0627\u062f \u0633\u0627\u0639\u062a \u0631\u0627 \u0645\u06cc\u200c\u062e\u0648\u0627\u0628\u062f \u0627\u0645\u0627 \u062e\u0648\u0627\u0628\u0634 \u0628\u0627\u0631\u0647\u0627 \u0642\u0637\u0639 \u0645\u06cc\u200c\u0634\u0648\u062f. \u0633\u0627\u0632\u0645\u0627\u0646\u200c\u0647\u0627\u06cc \u0645\u0639\u062a\u0628\u0631 \u0628\u0647\u062f\u0627\u0634\u062a \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0628\u0627\u0632\u0647\u200c\u0647\u0627\u06cc \u062e\u0648\u0627\u0628 \u0634\u0628\u0627\u0646\u0647\u0654 \u0632\u06cc\u0631 \u0631\u0627 \u062a\u0648\u0635\u06cc\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f: \u06a9\u0648\u062f\u06a9\u0627\u0646 \u06f6 \u062a\u0627 \u06f1\u06f2 \u0633\u0627\u0644\u060c \u06f9 \u062a\u0627 \u06f1\u06f2 \u0633\u0627\u0639\u062a\u061b \u0646\u0648\u062c\u0648\u0627\u0646\u0627\u0646 \u06f1\u06f3 \u062a\u0627 \u06f1\u06f8 \u0633\u0627\u0644\u060c \u06f8 \u062a\u0627 \u06f1\u06f0 \u0633\u0627\u0639\u062a. \u0631\u0639\u0627\u06cc\u062a \u0627\u06cc\u0646 \u0628\u0627\u0632\u0647\u200c\u0647\u0627 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u06cc\u06a9 \u0628\u0631\u0646\u0627\u0645\u0647\u0654 \u062e\u0648\u0627\u0628 \u0645\u0646\u0638\u0645\u060c \u0645\u0647\u0645\u200c\u062a\u0631\u06cc\u0646 \u0627\u0642\u062f\u0627\u0645 \u0648\u0627\u0644\u062f\u06cc\u0646 \u0648 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0627\u0633\u062a. \u0627\u06cc\u0646 \u0627\u0642\u062f\u0627\u0645 \u0627\u0632 \u0631\u0634\u062f \u0642\u062f\u06cc \u0648 \u0639\u0636\u0644\u0627\u0646\u06cc \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u062d\u0645\u0627\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u0641\u0631\u0627\u062a\u0631 \u0627\u0632 \u0631\u0634\u062f \u062c\u0633\u0645\u06cc\u060c \u062e\u0648\u0627\u0628 \u062f\u0631 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0646\u0642\u0634 \u0645\u0633\u062a\u0642\u06cc\u0645\u06cc \u062f\u0631 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0645\u0647\u0627\u0631\u062a\u200c\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u062f\u0627\u0631\u062f. \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u0631\u0648\u06cc \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0646\u0648\u062c\u0648\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u06f6 \u062a\u0627 \u06f9 \u0633\u0627\u0644\u0647 \u0627\u0646\u062c\u0627\u0645 \u0634\u062f. \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0639\u0647 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u0645\u062f\u062a \u062e\u0648\u0627\u0628 \u0637\u0648\u0644\u0627\u0646\u06cc\u200c\u062a\u0631 \u0628\u0627 \u0628\u0647\u0628\u0648\u062f \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u062a\u0633\u062a \u062f\u0631\u06cc\u0628\u0644 \u0648 \u06a9\u0646\u062a\u0631\u0644 \u0634\u0627\u062a\u0644 \u0627\u0631\u062a\u0628\u0627\u0637 \u0645\u0633\u062a\u0642\u06cc\u0645 \u062f\u0627\u0631\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.researchgate.net\/publication\/321629900_The_effect_of_sleep_on_motor_skill_learning_in_young_badminton_players_aged_6-9_years\" target=\"_blank\" rel=\"noopener\">\u067e\u0698\u0648\u0647\u0634 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0645\u0647\u0627\u0631\u062a \u062d\u0631\u06a9\u062a\u06cc \u062f\u0631 \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u062e\u0631\u062f\u0633\u0627\u0644 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/a>). \u0628\u0647 \u0628\u06cc\u0627\u0646 \u062f\u06cc\u06af\u0631\u060c \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u062a\u0645\u0631\u06cc\u0646 \u0641\u0646\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u062f\u0631 \u0630\u0647\u0646 \u06a9\u0648\u062f\u06a9 \u062a\u062b\u0628\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/p>\n<p><!-- ===== 4: \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f4<\/div>\n<h2 id=\"sec-adults\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u062e\u0648\u0627\u0628 \u0648 \u0631\u0634\u062f \u0639\u0636\u0644\u0627\u062a \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646\u060c \u062a\u0627 \u06f7\u06f5 \u062f\u0631\u0635\u062f \u0627\u0632 \u062a\u0631\u0634\u062d \u0631\u0648\u0632\u0627\u0646\u0647\u0654 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u062f\u0631 \u0637\u0648\u0644 \u062e\u0648\u0627\u0628 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f. \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0633\u0647\u0645 \u0627\u06cc\u0646 \u062a\u0631\u0634\u062d \u062f\u0631 \u0627\u0648\u0644\u06cc\u0646 \u0686\u0631\u062e\u0647\u0654 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0634\u0628 \u0627\u062a\u0641\u0627\u0642 \u0645\u06cc\u200c\u0627\u0641\u062a\u062f. \u0627\u06cc\u0646 \u0647\u0648\u0631\u0645\u0648\u0646 \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646\u060c \u062c\u0630\u0628 \u0627\u0633\u06cc\u062f\u0647\u0627\u06cc \u0622\u0645\u06cc\u0646\u0647 \u062f\u0631 \u0639\u0636\u0644\u0647\u060c \u062a\u0631\u0645\u06cc\u0645 \u0628\u0627\u0641\u062a \u0647\u0645\u0628\u0646\u062f \u0648 \u062a\u0631\u0627\u06a9\u0645 \u0627\u0633\u062a\u062e\u0648\u0627\u0646\u06cc \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.athletedata.health\/guides\/sleep-and-training\" target=\"_blank\" rel=\"noopener\">\u0631\u0627\u0647\u0646\u0645\u0627\u06cc \u0639\u0644\u0645\u06cc \u062e\u0648\u0627\u0628 \u0648 \u062a\u0645\u0631\u06cc\u0646 \u0648\u0631\u0632\u0634\u06cc<\/a>). \u0647\u0645\u200c\u0632\u0645\u0627\u0646\u060c \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u06a9\u0627\u0641\u06cc \u0633\u0637\u062d <a style=\"color: #b9151d; text-decoration: none; border-bottom: 1px dotted #df2027;\" href=\"#term-cortisol\">\u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644<\/a> \u0631\u0627 \u062f\u0631 \u067e\u0627\u06cc\u06cc\u0646\u200c\u062a\u0631\u06cc\u0646 \u062d\u062f \u0646\u06af\u0647 \u0645\u06cc\u200c\u062f\u0627\u0631\u062f. \u062a\u0631\u06a9\u06cc\u0628 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0628\u0627\u0644\u0627 \u0648 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u067e\u0627\u06cc\u06cc\u0646\u060c \u0645\u062d\u06cc\u0637\u06cc \u06a9\u0627\u0645\u0644\u0627\u064b \u0622\u0646\u0627\u0628\u0648\u0644\u06cc\u06a9 (\u0628\u0627\u0641\u062a\u200c\u0633\u0627\u0632) \u0628\u0631\u0627\u06cc \u0639\u0636\u0644\u0647 \u0627\u06cc\u062c\u0627\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u0631\u0648\u0631 \u062f\u06cc\u06af\u0631\u06cc \u0647\u0645 \u0627\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0631\u0627 \u062a\u0623\u06cc\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0628\u0631 \u0627\u0633\u0627\u0633 \u0627\u06cc\u0646 \u0645\u0631\u0648\u0631\u060c \u0627\u062e\u062a\u0644\u0627\u0644 \u062f\u0631 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0631\u0627 \u0645\u062e\u062a\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0633\u0637\u062d \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u0631\u0627 \u0646\u0627\u0645\u062a\u0639\u0627\u062f\u0644 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f\u061b \u0647\u0645\u06cc\u0646 \u0645\u0648\u0636\u0648\u0639 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u067e\u0633 \u0627\u0632 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0627 \u062a\u0636\u0639\u06cc\u0641 \u0645\u06cc\u200c\u06a9\u0646\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.mdpi.com\/2077-0383\/14\/21\/7606\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0648\u0631 \u0686\u0646\u062f\u0628\u064f\u0639\u062f\u06cc MDPI 2025<\/a>). \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646\u06cc \u06a9\u0647 \u06a9\u0645\u062a\u0631 \u0627\u0632 \u06f8 \u0633\u0627\u0639\u062a \u062f\u0631 \u0634\u0628 \u0645\u06cc\u200c\u062e\u0648\u0627\u0628\u0646\u062f \u0646\u06cc\u0632 \u062f\u0631 \u0645\u0639\u0631\u0636 \u062e\u0637\u0631 \u0628\u06cc\u0634\u062a\u0631\u06cc \u0647\u0633\u062a\u0646\u062f. \u0628\u0631 \u0627\u0633\u0627\u0633 \u06cc\u0627\u0641\u062a\u0647\u0654 \u0645\u06cc\u0644\u0648\u0633\u06a9\u06cc \u0648 \u0647\u0645\u06a9\u0627\u0631\u0627\u0646\u060c \u0631\u06cc\u0633\u06a9 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u062f\u0631 \u0627\u06cc\u0646 \u0627\u0641\u0631\u0627\u062f \u062a\u0627 \u06f1.\u06f7 \u0628\u0631\u0627\u0628\u0631 \u0628\u0627\u0644\u0627\u062a\u0631 \u0627\u0633\u062a (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC11224883\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u0654 \u0631\u0641\u062a\u0627\u0631 \u062e\u0648\u0627\u0628 \u062f\u0631 \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0646\u0648\u062c\u0648\u0627\u0646 \u0646\u062e\u0628\u0647\u0654 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/a>).<\/p>\n<p><!-- ===== 5: \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f5<\/div>\n<h2 id=\"sec-neuro\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u062e\u0648\u0627\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0639\u0635\u0628\u06cc-\u0639\u0636\u0644\u0627\u0646\u06cc<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u062e\u0648\u0627\u0628 \u0641\u0642\u0637 \u0628\u062f\u0646 \u0631\u0627 \u062a\u0631\u0645\u06cc\u0645 \u0646\u0645\u06cc\u200c\u06a9\u0646\u062f. \u0645\u063a\u0632 \u0647\u0645 \u062f\u0631 \u0637\u0648\u0644 \u0622\u0646 \u0641\u0639\u0627\u0644\u0627\u0646\u0647 \u0627\u0637\u0644\u0627\u0639\u0627\u062a \u0631\u0627 \u0633\u0627\u0632\u0645\u0627\u0646\u200c\u062f\u0647\u06cc \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0645\u0631\u062d\u0644\u0647\u0654 \u062f\u0648\u0645 \u062e\u0648\u0627\u0628 NREM\u060c \u062a\u062b\u0628\u06cc\u062a \u062d\u0627\u0641\u0638\u0647\u0654 \u0631\u0648\u06cc\u0647\u200c\u0627\u06cc \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u0641\u0631\u0627\u06cc\u0646\u062f \u0645\u0647\u0627\u0631\u062a\u200c\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0648 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062d\u0644 \u0645\u0633\u0626\u0644\u0647\u0654 \u062a\u0627\u06a9\u062a\u06cc\u06a9\u06cc \u0631\u0627 \u062a\u0642\u0648\u06cc\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f. \u062f\u0631 \u0647\u0645\u06cc\u0646 \u062d\u0627\u0644\u060c \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 (N3) \u0645\u06a9\u0627\u0646\u06cc\u0633\u0645\u200c\u0647\u0627\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u0633\u0646\u062a\u0632 \u067e\u0631\u0648\u062a\u0626\u06cc\u0646 \u0631\u0627 \u062a\u0634\u062f\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.mdpi.com\/2077-0383\/14\/21\/7606\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0648\u0631 \u0686\u0646\u062f\u0628\u064f\u0639\u062f\u06cc MDPI 2025<\/a>). \u0646\u0645\u0648\u0646\u0647\u0654 \u0628\u0627\u0644\u06cc\u0646\u06cc \u0627\u06cc\u0646 \u0627\u062b\u0631 \u0631\u0627 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646 \u062f\u0631 \u0645\u0637\u0627\u0644\u0639\u0647\u200c\u0627\u06cc \u0631\u0648\u06cc \u062a\u0646\u06cc\u0633\u200c\u0631\u0648\u06cc\u200c\u0645\u06cc\u0632\u06a9\u0627\u0631\u0627\u0646 \u062f\u06cc\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0645\u0637\u0627\u0644\u0639\u0647\u060c \u067e\u0633 \u0627\u0632 \u06f3\u06f6 \u0633\u0627\u0639\u062a \u0645\u062d\u0631\u0648\u0645\u06cc\u062a \u0627\u0632 \u062e\u0648\u0627\u0628\u060c \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0645\u0647\u0627\u0631 \u067e\u0627\u0633\u062e \u062d\u0631\u06a9\u062a\u06cc (Motor Inhibition) \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u0639\u0646\u0627\u062f\u0627\u0631\u06cc \u0627\u0641\u062a \u06a9\u0631\u062f. \u0628\u0627 \u0627\u06cc\u0646 \u062d\u0627\u0644\u060c \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0646\u0633\u0628\u062a \u0628\u0647 \u0627\u0641\u0631\u0627\u062f \u063a\u06cc\u0631\u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0645\u0642\u0627\u0648\u0645\u062a \u0628\u06cc\u0634\u062a\u0631\u06cc \u0646\u0634\u0627\u0646 \u062f\u0627\u062f\u0646\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9221109\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u0654 ERP \u0631\u0648\u06cc \u062a\u0646\u06cc\u0633\u200c\u0631\u0648\u06cc\u200c\u0645\u06cc\u0632\u06a9\u0627\u0631\u0627\u0646<\/a>). \u0627\u06cc\u0646 \u06cc\u0639\u0646\u06cc \u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc \u0645\u0633\u062a\u0642\u06cc\u0645\u0627\u064b \u0631\u0648\u06cc \u0633\u0631\u0639\u062a \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u0627\u062b\u0631 \u0645\u0646\u0641\u06cc \u0645\u06cc\u200c\u06af\u0630\u0627\u0631\u062f. \u0647\u0645\u0686\u0646\u06cc\u0646 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u062a\u0648\u0642\u0641 \u06cc\u0627 \u062a\u063a\u06cc\u06cc\u0631 \u06cc\u06a9 \u062d\u0631\u06a9\u062a \u0622\u063a\u0627\u0632\u0634\u062f\u0647 \u0631\u0627 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f. \u0627\u06cc\u0646 \u062f\u0642\u06cc\u0642\u0627\u064b \u0647\u0645\u0627\u0646 \u062a\u0648\u0627\u0646\u0627\u06cc\u06cc \u0627\u0633\u062a \u06a9\u0647 \u06cc\u06a9 \u0628\u0627\u0632\u06cc\u06a9\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0628\u0631\u0627\u06cc \u0627\u0635\u0644\u0627\u062d \u0644\u062d\u0638\u0647\u200c\u0622\u062e\u0631\u06cc \u0636\u0631\u0628\u0647 \u0628\u0647 \u0622\u0646 \u0646\u06cc\u0627\u0632 \u062f\u0627\u0631\u062f.<\/p>\n<p><!-- ===== 6: \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f6<\/div>\n<h2 id=\"sec-badminton\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u062e\u0648\u0627\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646: \u0634\u0648\u0627\u0647\u062f \u0627\u062e\u062a\u0635\u0627\u0635\u06cc<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u0645\u0631\u0648\u0631\u06cc \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f \u062f\u0631 \u0633\u0627\u0644 \u06f2\u06f0\u06f2\u06f5 \u0631\u06a9\u0648\u0631\u062f\u0647\u0627\u06cc \u067e\u0632\u0634\u06a9\u06cc \u0628\u06cc\u0634 \u0627\u0632 \u06f1\u06f6\u06f5 \u0628\u0627\u0632\u06cc\u06a9\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0631\u0627 \u0628\u0631\u0631\u0633\u06cc \u06a9\u0631\u062f. \u0627\u06cc\u0646 \u0645\u0631\u0648\u0631 \u062a\u0623\u06a9\u06cc\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f \u062e\u0648\u0627\u0628 \u0646\u0627\u06a9\u0627\u0641\u06cc \u0686\u0627\u0628\u06a9\u06cc\u060c \u0627\u0633\u062a\u0642\u0627\u0645\u062a\u060c \u0632\u0645\u0627\u0646 \u0648\u0627\u06a9\u0646\u0634 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f\u0647\u0627\u06cc \u0634\u0646\u0627\u062e\u062a\u06cc \u0645\u0627\u0646\u0646\u062f \u062a\u0648\u062c\u0647 \u0648 \u062d\u0627\u0641\u0638\u0647 \u0631\u0627 \u062f\u0631 \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u06a9\u0627\u0647\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC12329481\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0631\u0648\u0631 \u0646\u0638\u0627\u0645\u200c\u0645\u0646\u062f \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u062f\u0631 \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/a>). \u067e\u0698\u0648\u0647\u0634\u06cc \u0631\u0648\u06cc \u06f7\u06f8 \u0628\u0627\u0632\u06cc\u06a9\u0646 \u062d\u0631\u0641\u0647\u200c\u0627\u06cc \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0628\u0627 \u0634\u0627\u062e\u0635 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u067e\u06cc\u062a\u0632\u0628\u0631\u06af \u0627\u0646\u062c\u0627\u0645 \u0634\u062f. \u0627\u06cc\u0646 \u067e\u0698\u0648\u0647\u0634 \u0631\u0627\u0628\u0637\u0647\u0654 \u0645\u0633\u062a\u0642\u06cc\u0645 \u0628\u06cc\u0646 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u0645\u0633\u0627\u0628\u0642\u0627\u062a \u0631\u0627 \u0646\u0634\u0627\u0646 \u062f\u0627\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/dergipark.org.tr\/en\/pub\/tojras\/article\/1839264\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u0654 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0645\u0633\u0627\u0628\u0642\u0647\u200c\u0627\u06cc \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/a>). \u062f\u0631 \u0646\u0645\u0648\u0646\u0647\u200c\u0627\u06cc \u062f\u06cc\u06af\u0631\u060c \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u062f\u0627\u0646\u0634\u062c\u0648\u06cc \u062f\u0648\u0634\u063a\u0644\u0647\u0654 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 (\u0648\u0631\u0632\u0634 \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u062a\u062d\u0635\u06cc\u0644) \u0628\u0631\u0631\u0633\u06cc \u0634\u062f\u0646\u062f. \u0646\u062a\u0627\u06cc\u062c \u0646\u0634\u0627\u0646 \u062f\u0627\u062f \u0641\u0634\u0627\u0631 \u062a\u062d\u0635\u06cc\u0644\u06cc \u0648 \u062a\u0645\u0631\u06cc\u0646\u06cc\u060c \u0634\u06cc\u0648\u0639 \u0627\u062e\u062a\u0644\u0627\u0644 \u062e\u0648\u0627\u0628 \u0648 \u062e\u0648\u0627\u0628\u200c\u0622\u0644\u0648\u062f\u06af\u06cc \u0631\u0648\u0632\u0627\u0646\u0647 \u0631\u0627 \u062f\u0631 \u0627\u06cc\u0646 \u06af\u0631\u0648\u0647 \u0628\u0627\u0644\u0627 \u0628\u0631\u062f\u0647 \u0627\u0633\u062a (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.researchgate.net\/publication\/377678926_Associations_of_Training_and_Academic_Stress_with_Sleep_in_Dual-Career_Collegiate_Badminton_Athletes_A_Preliminary_Study\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u0654 \u0627\u0633\u062a\u0631\u0633 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\u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0648 \u06a9\u0646\u062a\u0631\u0644 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644 \u2192 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062a\u0631\u0645\u06cc\u0645 \u0628\u0627\u0641\u062a\u06cc \u0633\u0631\u06cc\u0639\u200c\u062a\u0631 \u2192 \u0633\u06cc\u0633\u062a\u0645 \u0639\u0635\u0628\u06cc \u0647\u0648\u0634\u06cc\u0627\u0631\u062a\u0631 \u2192 \u0632\u0645\u0627\u0646 \u0648\u0627\u06a9\u0646\u0634 \u0648 \u062f\u0642\u062a \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u0628\u0647\u062a\u0631 \u2192 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u0627\u0644\u0627\u062a\u0631 \u0648 \u0622\u0633\u06cc\u0628\u200c\u062f\u06cc\u062f\u06af\u06cc \u06a9\u0645\u062a\u0631 \u062f\u0631 \u06a9\u0648\u0631\u062a.<\/div>\n<p><!-- ===== 7: \u0627\u0644\u0645\u067e\u06cc\u06a9 \u0648 \u0631\u0635\u062f \u062e\u0648\u0627\u0628 ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f7<\/div>\n<h2 id=\"sec-olympic\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u0644\u0627\u06cc\u0641\u200c\u0627\u0633\u062a\u0627\u06cc\u0644 \u0648 \u0631\u0635\u062f \u062e\u0648\u0627\u0628 \u0642\u0647\u0631\u0645\u0627\u0646\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc<\/h2>\n<\/div>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u062f\u0631 \u0633\u0637\u062d \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc\u060c \u062e\u0648\u0627\u0628 \u062f\u06cc\u06af\u0631 \u06cc\u06a9 \u0639\u0627\u062f\u062a \u0634\u062e\u0635\u06cc \u0646\u06cc\u0633\u062a. \u062e\u0648\u0627\u0628 \u06cc\u06a9 \u0645\u062a\u063a\u06cc\u0631 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0627\u0633\u062a \u06a9\u0647 \u0645\u062b\u0644 \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0648 \u062a\u063a\u0630\u06cc\u0647\u060c \u0645\u0631\u062a\u0628 \u0627\u0646\u062f\u0627\u0632\u0647\u200c\u06af\u06cc\u0631\u06cc \u0645\u06cc\u200c\u0634\u0648\u062f. \u0641\u0646\u0627\u0648\u0631\u06cc\u200c\u0647\u0627\u06cc \u067e\u0648\u0634\u06cc\u062f\u0646\u06cc \u0645\u062b\u0644 \u0633\u0627\u0639\u062a\u200c\u0647\u0627\u06cc \u0647\u0648\u0634\u0645\u0646\u062f\u060c \u062d\u0644\u0642\u0647\u200c\u0647\u0627\u06cc \u0633\u0646\u062c\u0634 \u062e\u0648\u0627\u0628 \u0648 \u0633\u0646\u0633\u0648\u0631\u0647\u0627\u06cc \u0636\u0631\u0628\u0627\u0646 \u0642\u0644\u0628 \u067e\u06cc\u0634\u0631\u0641\u062a \u0632\u06cc\u0627\u062f\u06cc \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f. \u0627\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631\u0647\u0627 \u067e\u0627\u06cc\u0634 \u06f2\u06f4 \u0633\u0627\u0639\u062a\u0647\u0654 \u0641\u06cc\u0632\u06cc\u0648\u0644\u0648\u0698\u06cc\u06a9 \u0631\u0627 \u062f\u0631 \u0627\u0631\u062f\u0648\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u0633\u0641\u0631\u0647\u0627\u06cc \u0645\u0633\u0627\u0628\u0642\u0627\u062a\u06cc \u0645\u0645\u06a9\u0646 \u06a9\u0631\u062f\u0647\u200c\u0627\u0646\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC12672897\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u0654 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0645\u0627\u0634\u06cc\u0646 \u0631\u0648\u06cc \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc \u0642\u0627\u06cc\u0642\u0631\u0627\u0646\u06cc<\/a>). \u0628\u0631\u0627\u06cc \u0646\u0645\u0648\u0646\u0647\u060c \u06cc\u06a9 \u0627\u0631\u062f\u0648\u06cc \u06f1\u06f4 \u0631\u0648\u0632\u0647\u0654 \u0627\u0631\u062a\u0641\u0627\u0639 \u0628\u0631\u0627\u06cc \u0634\u0646\u0627\u06af\u0631\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc \u0622\u0628\u200c\u0647\u0627\u06cc \u0622\u0632\u0627\u062f \u0628\u0631\u06af\u0632\u0627\u0631 \u0634\u062f. \u062f\u0631 \u0627\u06cc\u0646 \u0627\u0631\u062f\u0648\u060c \u067e\u0627\u0631\u0627\u0645\u062a\u0631\u0647\u0627\u06cc \u062e\u0648\u0627\u0628 \u0628\u0627 \u062f\u0633\u062a\u06af\u0627\u0647 \u0627\u06a9\u062a\u06cc\u06af\u0631\u0627\u0641 \u0645\u0686\u06cc \u0628\u0647\u200c\u0637\u0648\u0631 \u0645\u062f\u0627\u0648\u0645 \u062b\u0628\u062a \u0634\u062f. \u0647\u062f\u0641\u060c \u0645\u0634\u062e\u0635\u200c\u06a9\u0631\u062f\u0646 \u062f\u0642\u06cc\u0642 \u0627\u062b\u0631 \u062a\u063a\u06cc\u06cc\u0631 \u0627\u0631\u062a\u0641\u0627\u0639 \u0648 \u0641\u0634\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646 \u0631\u0648\u06cc \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u0648\u062f (<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8998594\/\" target=\"_blank\" rel=\"noopener\">\u0645\u0637\u0627\u0644\u0639\u0647\u0654 \u0627\u0631\u062f\u0648\u06cc \u0627\u0631\u062a\u0641\u0627\u0639 \u0634\u0646\u0627\u06af\u0631\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc<\/a>). \u062f\u0631 \u0633\u0637\u062d \u062d\u0631\u0641\u0647\u200c\u0627\u06cc\u060c \u062a\u06cc\u0645\u200c\u0647\u0627\u06cc \u067e\u0632\u0634\u06a9\u06cc \u0645\u0639\u0645\u0648\u0644\u0627\u064b \u0627\u0632 \u062a\u0631\u06a9\u06cc\u0628 \u062f\u0648 \u0627\u0628\u0632\u0627\u0631 \u0627\u0633\u062a\u0641\u0627\u062f\u0647 \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f: \u067e\u0631\u0633\u0634\u200c\u0646\u0627\u0645\u0647\u200c\u0647\u0627\u06cc \u0627\u0633\u062a\u0627\u0646\u062f\u0627\u0631\u062f \u0631\u0641\u062a\u0627\u0631 \u062e\u0648\u0627\u0628 \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u060c \u0648 <a style=\"color: #b9151d; text-decoration: none; border-bottom: 1px dotted #df2027;\" href=\"#term-actigraphy\">\u0627\u06a9\u062a\u06cc\u06af\u0631\u0627\u0641\u06cc<\/a>. \u0627\u06cc\u0646 \u062a\u0631\u06a9\u06cc\u0628\u060c \u0647\u0645 \u06af\u0632\u0627\u0631\u0634 \u0634\u062e\u0635\u06cc \u0648 \u0647\u0645 \u062f\u0627\u062f\u0647\u200c\u0647\u0627\u06cc \u0639\u06cc\u0646\u06cc \u062d\u0631\u06a9\u062a\u06cc \u0634\u0628\u0627\u0646\u0647 \u0631\u0627 \u062f\u0631 \u06a9\u0646\u0627\u0631 \u0647\u0645 \u0646\u0634\u0627\u0646 \u0645\u06cc\u200c\u062f\u0647\u062f.<\/p>\n<p><!-- ===== 8: \u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc \u0639\u0645\u0644\u06cc ===== --><\/p>\n<div style=\"display: flex; align-items: center; gap: 10px; margin-top: 30px; margin-bottom: 10px;\">\n<div style=\"min-width: 32px; height: 32px; border-radius: 50%; background: linear-gradient(135deg, #df2027 0%, #b9151d 100%); color: #fff; display: flex; align-items: center; justify-content: center; font-weight: bold; font-size: 14px;\">\u06f8<\/div>\n<h2 id=\"sec-tips\" style=\"color: #1f1f1f; font-size: 19px; margin: 0;\">\u062a\u0648\u0635\u06cc\u0647\u200c\u0647\u0627\u06cc \u0639\u0645\u0644\u06cc \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/h2>\n<\/div>\n<div style=\"display: grid; grid-template-columns: repeat(auto-fit, minmax(240px, 1fr)); gap: 12px; margin-top: 14px;\">\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 14px; padding: 14px 16px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 6px; font-size: 14.5px;\">\u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u062b\u0627\u0628\u062a<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u062e\u0648\u0627\u0628 \u0648 \u0628\u06cc\u062f\u0627\u0631\u06cc \u062f\u0631 \u0633\u0627\u0639\u062a \u0645\u0634\u062e\u0635\u060c \u062d\u062a\u06cc \u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0639\u0637\u06cc\u0644\u060c \u0628\u0647 \u062a\u0646\u0638\u06cc\u0645 \u0631\u06cc\u062a\u0645 \u0634\u0628\u0627\u0646\u0647\u200c\u0631\u0648\u0632\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 14px; padding: 14px 16px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 6px; font-size: 14.5px;\">\u0642\u0637\u0639 \u0635\u0641\u062d\u0647\u200c\u0646\u0645\u0627\u06cc\u0634 \u0642\u0628\u0644 \u062e\u0648\u0627\u0628<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u062d\u0630\u0641 \u0645\u0648\u0628\u0627\u06cc\u0644 \u0648 \u0635\u0641\u062d\u0627\u062a \u0646\u0648\u0631\u0627\u0646\u06cc \u062d\u062f\u0627\u0642\u0644 \u06cc\u06a9 \u0633\u0627\u0639\u062a \u067e\u06cc\u0634 \u0627\u0632 \u062e\u0648\u0627\u0628\u060c \u0648\u0631\u0648\u062f \u0628\u0647 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0631\u0627 \u062a\u0633\u0647\u06cc\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 14px; padding: 14px 16px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 6px; font-size: 14.5px;\">\u0645\u062f\u06cc\u0631\u06cc\u062a \u06a9\u0627\u0641\u0626\u06cc\u0646<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u067e\u0631\u0647\u06cc\u0632 \u0627\u0632 \u06a9\u0627\u0641\u0626\u06cc\u0646 \u062d\u062f\u0627\u0642\u0644 \u06f4 \u062a\u0627 \u06f5 \u0633\u0627\u0639\u062a \u0642\u0628\u0644 \u062e\u0648\u0627\u0628\u060c \u0628\u0647\u200c\u0648\u06cc\u0698\u0647 \u0628\u0631\u0627\u06cc \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0646\u0648\u062c\u0648\u0627\u0646.<\/div>\n<\/div>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 14px; padding: 14px 16px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 6px; font-size: 14.5px;\">\u0686\u0631\u062a \u06a9\u0648\u062a\u0627\u0647 \u0647\u062f\u0641\u0645\u0646\u062f<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u062f\u0631 \u0631\u0648\u0632\u0647\u0627\u06cc \u062a\u0645\u0631\u06cc\u0646 \u062f\u0648\u062c\u0644\u0633\u0647\u200c\u0627\u06cc\u060c \u06cc\u06a9 \u0686\u0631\u062a \u06f2\u06f0 \u062a\u0627 \u06f3\u06f0 \u062f\u0642\u06cc\u0642\u0647\u200c\u0627\u06cc \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u062f \u06a9\u0645\u0628\u0648\u062f \u062e\u0648\u0627\u0628 \u0634\u0628 \u0631\u0627 \u062c\u0628\u0631\u0627\u0646 \u06a9\u0646\u062f.<\/div>\n<\/div>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 14px; padding: 14px 16px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 6px; font-size: 14.5px;\">\u0645\u062d\u06cc\u0637 \u062a\u0627\u0631\u06cc\u06a9 \u0648 \u062e\u0646\u06a9<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0627\u062a\u0627\u0642 \u062e\u0648\u0627\u0628 \u062a\u0627\u0631\u06cc\u06a9\u060c \u0633\u0627\u06a9\u062a \u0648 \u06a9\u0645\u06cc \u062e\u0646\u06a9\u060c \u0648\u0631\u0648\u062f \u0628\u0647 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u0631\u0627 \u062f\u0631 \u0633\u0627\u0639\u0627\u062a \u0627\u0648\u0644\u06cc\u0647\u0654 \u0634\u0628 \u062a\u0633\u0631\u06cc\u0639 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 14px; padding: 14px 16px;\">\n<div style=\"font-weight: bold; color: #b9151d; margin-bottom: 6px; font-size: 14.5px;\">\u062b\u0628\u062a \u0631\u0648\u0632\u0627\u0646\u0647\u0654 \u062e\u0648\u0627\u0628<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u06cc\u0627\u062f\u062f\u0627\u0634\u062a \u0633\u0627\u0639\u062a \u062e\u0648\u0627\u0628 \u0648 \u0628\u06cc\u062f\u0627\u0631\u06cc \u062f\u0631 \u062f\u0641\u062a\u0631\u0686\u0647\u0654 \u062a\u0645\u0631\u06cc\u0646\u060c \u0628\u0647 \u0645\u0631\u0628\u06cc \u062f\u0631 \u062a\u0646\u0638\u06cc\u0645 \u0628\u0627\u0631 \u062a\u0645\u0631\u06cc\u0646\u06cc \u06a9\u0645\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<\/div>\n<p><!-- ===== \u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc ===== --><\/p>\n<h2 style=\"color: #1f1f1f; font-size: 19px; margin-top: 30px;\">\u062c\u0645\u0639\u200c\u0628\u0646\u062f\u06cc<\/h2>\n<p style=\"text-align: justify; font-size: 15.5px;\">\u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a\u060c \u0633\u062a\u0648\u0646 \u0646\u0627\u0645\u0631\u0626\u06cc \u0639\u0645\u0644\u06a9\u0631\u062f \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0627\u0633\u062a. \u062f\u0631 \u06a9\u0648\u062f\u06a9\u0627\u0646\u060c \u067e\u0627\u06cc\u0647\u0654 \u0631\u0634\u062f \u0642\u062f\u06cc \u0648 \u06cc\u0627\u062f\u06af\u06cc\u0631\u06cc \u0645\u0647\u0627\u0631\u062a \u062d\u0631\u06a9\u062a\u06cc \u0631\u0627 \u0645\u06cc\u200c\u0633\u0627\u0632\u062f. \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646\u060c \u0645\u0648\u062a\u0648\u0631 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0648 \u062a\u0639\u0627\u062f\u0644 \u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u0631\u0627 \u0645\u06cc\u200c\u0686\u0631\u062e\u0627\u0646\u062f. \u062f\u0631 \u0647\u0631 \u062f\u0648 \u06af\u0631\u0648\u0647\u060c \u0633\u0631\u0639\u062a \u0648\u0627\u06a9\u0646\u0634 \u0648 \u06a9\u06cc\u0641\u06cc\u062a \u062a\u0635\u0645\u06cc\u0645\u200c\u06af\u06cc\u0631\u06cc \u062f\u0631 \u06a9\u0648\u0631\u062a \u0631\u0627 \u062a\u0639\u06cc\u06cc\u0646 \u0645\u06cc\u200c\u06a9\u0646\u062f. \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc \u062e\u0648\u0627\u0628 \u062e\u0648\u062f \u0631\u0627 \u0628\u0627 \u062f\u0642\u062a \u06cc\u06a9 \u0645\u062a\u063a\u06cc\u0631 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0631\u0635\u062f \u0645\u06cc\u200c\u06a9\u0646\u0646\u062f. \u0628\u0627\u0632\u06cc\u06a9\u0646\u0627\u0646 \u0648 \u0645\u0631\u0628\u06cc\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0647\u0645 \u0645\u06cc\u200c\u062a\u0648\u0627\u0646\u0646\u062f \u0628\u0627 \u0686\u0646\u062f \u0639\u0627\u062f\u062a \u0633\u0627\u062f\u0647\u060c \u0627\u06cc\u0646 \u0627\u0628\u0632\u0627\u0631 \u0631\u0627\u06cc\u06af\u0627\u0646 \u0648 \u0642\u062f\u0631\u062a\u0645\u0646\u062f \u0631\u0627 \u062f\u0631 \u062e\u062f\u0645\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u06af\u06cc\u0631\u0646\u062f.<\/p>\n<p><!-- ===== \u0644\u063a\u062a\u200c\u0646\u0627\u0645\u0647 ===== --><\/p>\n<div style=\"background: #f8f8f8; border: 1px solid #eef0f2; border-radius: 16px; padding: 20px; margin-top: 30px;\">\n<h2 id=\"sec-glossary\" style=\"color: #b9151d; font-size: 19px; margin: 0 0 14px 0;\">\ud83d\udcd6 \u0644\u063a\u062a\u200c\u0646\u0627\u0645\u0647\u0654 \u0627\u0635\u0637\u0644\u0627\u062d\u0627\u062a \u0628\u0631\u0627\u06cc \u0645\u0628\u062a\u062f\u06cc\u0627\u0646<\/h2>\n<div id=\"term-rem\" style=\"margin-bottom: 12px;\">\n<div style=\"font-weight: bold; font-size: 15px;\">REM Sleep \u2014 \u062e\u0648\u0627\u0628 \u0631\u0650\u0645 (\u062d\u0631\u06a9\u062a \u0633\u0631\u06cc\u0639 \u0686\u0634\u0645)<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0645\u0631\u062d\u0644\u0647\u200c\u0627\u06cc \u0627\u0632 \u062e\u0648\u0627\u0628 \u06a9\u0647 \u0645\u063a\u0632 \u0641\u0639\u0627\u0644 \u0627\u0633\u062a \u0648 \u0628\u06cc\u0634\u062a\u0631 \u0631\u0624\u06cc\u0627\u0647\u0627 \u0631\u062e \u0645\u06cc\u200c\u062f\u0647\u0646\u062f. \u0646\u0642\u0634 \u06a9\u0644\u06cc\u062f\u06cc \u062f\u0631 \u062a\u062b\u0628\u06cc\u062a \u062d\u0627\u0641\u0638\u0647 \u0648 \u0645\u0647\u0627\u0631\u062a\u200c\u0647\u0627\u06cc \u062d\u0631\u06a9\u062a\u06cc \u062f\u0627\u0631\u062f.<\/div>\n<\/div>\n<div id=\"term-swsleep\" style=\"margin-bottom: 12px;\">\n<div style=\"font-weight: bold; font-size: 15px;\">Slow-Wave Sleep (Deep Sleep) \u2014 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 (\u0627\u0645\u0648\u0627\u062c \u06a9\u0646\u062f)<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0639\u0645\u06cc\u0642\u200c\u062a\u0631\u06cc\u0646 \u0645\u0631\u062d\u0644\u0647\u0654 \u062e\u0648\u0627\u0628 \u063a\u06cc\u0631-REM \u06a9\u0647 \u062f\u0631 \u0622\u0646 \u0628\u062f\u0646 \u0628\u06cc\u0634\u062a\u0631\u06cc\u0646 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0641\u06cc\u0632\u06cc\u06a9\u06cc \u0648 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f \u0631\u0627 \u062a\u062c\u0631\u0628\u0647 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div id=\"term-gh\" style=\"margin-bottom: 12px;\">\n<div style=\"font-weight: bold; font-size: 15px;\">Growth Hormone (GH) \u2014 \u0647\u0648\u0631\u0645\u0648\u0646 \u0631\u0634\u062f<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0647\u0648\u0631\u0645\u0648\u0646\u06cc \u06a9\u0647 \u0639\u0645\u062f\u062a\u0627\u064b \u062f\u0631 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u062a\u0631\u0634\u062d \u0645\u06cc\u200c\u0634\u0648\u062f \u0648 \u0631\u0634\u062f \u0642\u062f\u06cc \u062f\u0631 \u06a9\u0648\u062f\u06a9\u0627\u0646 \u0648 \u062a\u0631\u0645\u06cc\u0645 \u0648 \u0633\u0627\u062e\u062a \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u062f\u0631 \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0631\u0627 \u062a\u062d\u0631\u06cc\u06a9 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div id=\"term-cortisol\" style=\"margin-bottom: 12px;\">\n<div style=\"font-weight: bold; font-size: 15px;\">Cortisol \u2014 \u06a9\u0648\u0631\u062a\u06cc\u0632\u0648\u0644<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0647\u0648\u0631\u0645\u0648\u0646 \u0627\u0633\u062a\u0631\u0633 \u0628\u062f\u0646. \u0633\u0637\u062d \u0628\u0627\u0644\u0627\u06cc \u0622\u0646 \u062f\u0631 \u0627\u062b\u0631 \u06a9\u0645\u200c\u062e\u0648\u0627\u0628\u06cc\u060c \u062a\u062e\u0631\u06cc\u0628 \u0628\u0627\u0641\u062a \u0639\u0636\u0644\u0627\u0646\u06cc \u0631\u0627 \u0627\u0641\u0632\u0627\u06cc\u0634 \u0645\u06cc\u200c\u062f\u0647\u062f \u0648 \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0631\u0627 \u06a9\u0646\u062f \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div id=\"term-circadian\" style=\"margin-bottom: 12px;\">\n<div style=\"font-weight: bold; font-size: 15px;\">Circadian Rhythm \u2014 \u0631\u06cc\u062a\u0645 \u0634\u0628\u0627\u0646\u0647\u200c\u0631\u0648\u0632\u06cc<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0633\u0627\u0639\u062a \u0632\u06cc\u0633\u062a\u06cc \u062f\u0627\u062e\u0644\u06cc \u0628\u062f\u0646 \u06a9\u0647 \u0686\u0631\u062e\u0647\u0654 \u062e\u0648\u0627\u0628 \u0648 \u0628\u06cc\u062f\u0627\u0631\u06cc\u060c \u062f\u0645\u0627\u06cc \u0628\u062f\u0646 \u0648 \u062a\u0631\u0634\u062d \u0647\u0648\u0631\u0645\u0648\u0646\u200c\u0647\u0627 \u0631\u0627 \u062f\u0631 \u0637\u0648\u0644 \u06f2\u06f4 \u0633\u0627\u0639\u062a \u062a\u0646\u0638\u06cc\u0645 \u0645\u06cc\u200c\u06a9\u0646\u062f.<\/div>\n<\/div>\n<div id=\"term-actigraphy\" style=\"margin-bottom: 12px;\">\n<div style=\"font-weight: bold; font-size: 15px;\">Actigraphy \u2014 \u0627\u06a9\u062a\u06cc\u06af\u0631\u0627\u0641\u06cc<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0631\u0648\u0634\u06cc \u0628\u0631\u0627\u06cc \u067e\u0627\u06cc\u0634 \u062e\u0648\u0627\u0628 \u0628\u0627 \u06cc\u06a9 \u062f\u0633\u062a\u06af\u0627\u0647 \u0645\u0686\u06cc. \u0627\u06cc\u0646 \u062f\u0633\u062a\u06af\u0627\u0647 \u062d\u0631\u06a9\u062a \u0628\u062f\u0646 \u0631\u0627 \u062b\u0628\u062a \u0645\u06cc\u200c\u06a9\u0646\u062f \u0648 \u0632\u0645\u0627\u0646 \u062e\u0648\u0627\u0628 \u0648 \u0628\u06cc\u062f\u0627\u0631\u06cc \u0631\u0627 \u062a\u062e\u0645\u06cc\u0646 \u0645\u06cc\u200c\u0632\u0646\u062f.<\/div>\n<\/div>\n<div>\n<div id=\"term-hygiene\" style=\"font-weight: bold; font-size: 15px;\">Sleep Hygiene \u2014 \u0628\u0647\u062f\u0627\u0634\u062a \u062e\u0648\u0627\u0628<\/div>\n<div style=\"font-size: 14px; color: #444;\">\u0645\u062c\u0645\u0648\u0639\u0647\u200c\u0627\u06cc \u0627\u0632 \u0639\u0627\u062f\u062a\u200c\u0647\u0627 \u0648 \u0634\u0631\u0627\u06cc\u0637 \u0645\u062d\u06cc\u0637\u06cc (\u0633\u0627\u0639\u062a \u062b\u0627\u0628\u062a \u062e\u0648\u0627\u0628\u060c \u062a\u0627\u0631\u06cc\u06a9\u06cc \u0627\u062a\u0627\u0642\u060c \u067e\u0631\u0647\u06cc\u0632 \u0627\u0632 \u06a9\u0627\u0641\u0626\u06cc\u0646 \u0648 \u0635\u0641\u062d\u0647\u200c\u0646\u0645\u0627\u06cc\u0634) \u06a9\u0647 \u06a9\u06cc\u0641\u06cc\u062a \u062e\u0648\u0627\u0628 \u0631\u0627 \u0628\u0647\u0628\u0648\u062f \u0645\u06cc\u200c\u0628\u062e\u0634\u0646\u062f.<\/div>\n<\/div>\n<\/div>\n<p><!-- ===== \u0644\u06cc\u0646\u06a9\u200c\u0647\u0627\u06cc \u067e\u0627\u06cc\u0627\u0646\u06cc ===== --><\/p>\n<p style=\"margin-top: 26px; font-size: 15px;\">\u0628\u0631\u0627\u06cc \u0645\u0637\u0627\u0644\u0639\u0647\u0654 \u0628\u06cc\u0634\u062a\u0631 \u062f\u0631\u0628\u0627\u0631\u0647\u0654 \u0627\u0635\u0648\u0644 \u062a\u0645\u0631\u06cc\u0646\u06cc \u0648 \u0641\u0646\u06cc \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646\u060c \u0633\u0631\u06cc \u0628\u0632\u0646\u06cc\u062f \u0628\u0647<br \/>\n<a style=\"color: #df2027; font-weight: bold; text-decoration: none; border-bottom: 1px dashed #df2027;\" href=\"https:\/\/herobadminton.ir\/heroblog\" target=\"_blank\" rel=\"noopener\">\u0648\u0628\u0644\u0627\u06af \u0622\u06a9\u0627\u062f\u0645\u06cc \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0647\u06cc\u0631\u0648\u060c \u0645\u0631\u062c\u0639\u06cc \u06a9\u0627\u0645\u0644 \u0628\u0631\u0627\u06cc \u0639\u0644\u0627\u0642\u0645\u0646\u062f\u0627\u0646 \u0628\u0647 \u0631\u0634\u062a\u0647 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646<\/a>.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>\ud83d\udcd8 \u0645\u0642\u0627\u0644\u0647 \u0622\u0645\u0648\u0632\u0634\u06cc \u0647\u06cc\u0631\u0648 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0627\u0647\u0645\u06cc\u062a \u062e\u0648\u0627\u0628 \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646: \u0686\u06af\u0648\u0646\u0647 \u062e\u0648\u0627\u0628 \u0628\u0627\u06a9\u06cc\u0641\u06cc\u062a \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631 \u0631\u0627 \u062f\u0631 \u06a9\u0648\u0631\u062a \u0645\u062a\u062d\u0648\u0644 \u0645\u06cc\u200c\u06a9\u0646\u062f \u0645\u0631\u0648\u0631\u06cc \u0639\u0644\u0645\u06cc \u0648 \u0645\u0631\u0628\u06cc\u200c\u06af\u0631\u0627\u0646\u0647 \u0628\u0631 \u0646\u0642\u0634 \u062e\u0648\u0627\u0628 REM \u0648 \u062e\u0648\u0627\u0628 \u0639\u0645\u06cc\u0642 \u062f\u0631 \u0631\u0634\u062f \u06a9\u0648\u062f\u06a9\u0627\u0646\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646. \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0646\u06af\u0627\u0647\u06cc \u0628\u0647 \u0631\u0635\u062f \u062e\u0648\u0627\u0628 \u0642\u0647\u0631\u0645\u0627\u0646\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc. \ud83d\udcc5 \u06f2 \u0634\u0647\u0631\u06cc\u0648\u0631 \u06f1\u06f4\u06f0\u06f5 | \u06f2\u06f4 \u0622\u06af\u0648\u0633\u062a \u06f2\u06f0\u06f2\u06f6 \u23f1&#8230;<\/p>\n","protected":false},"author":1,"featured_media":15913,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[65],"tags":[],"class_list":["post-15912","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.4 (Yoast SEO v28.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>\u0647\u06cc\u0631\u0648 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0627\u0647\u0645\u06cc\u062a \u062e\u0648\u0627\u0628 \u062f\u0631 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646: \u06a9\u0644\u06cc\u062f \u0631\u0634\u062f\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631<\/title>\n<meta name=\"description\" content=\"\u0647\u06cc\u0631\u0648 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646 \u0628\u0631\u0631\u0633\u06cc \u0639\u0644\u0645\u06cc \u0646\u0642\u0634 \u062e\u0648\u0627\u0628 \u0648 \u0645\u0631\u0627\u062d\u0644 REM \u062f\u0631 \u0631\u0634\u062f \u06a9\u0648\u062f\u06a9\u0627\u0646\u060c \u0631\u06cc\u06a9\u0627\u0648\u0631\u06cc \u0639\u0636\u0644\u0627\u0646\u06cc \u0628\u0632\u0631\u06af\u0633\u0627\u0644\u0627\u0646 \u0648 \u0639\u0645\u0644\u06a9\u0631\u062f \u0648\u0631\u0632\u0634\u06a9\u0627\u0631\u0627\u0646 \u0628\u062f\u0645\u06cc\u0646\u062a\u0648\u0646\u061b \u0647\u0645\u0631\u0627\u0647 \u0628\u0627 \u0646\u06af\u0627\u0647\u06cc \u0628\u0647 \u0631\u0648\u0634 \u0631\u0635\u062f \u062e\u0648\u0627\u0628 \u0642\u0647\u0631\u0645\u0627\u0646\u0627\u0646 \u0627\u0644\u0645\u067e\u06cc\u06a9\u06cc.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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