{"id":18892,"date":"2024-11-02T07:37:02","date_gmt":"2024-11-02T07:37:02","guid":{"rendered":"https:\/\/blockp.io\/nofap-for-30-days\/"},"modified":"2025-04-28T05:58:42","modified_gmt":"2025-04-28T05:58:42","slug":"nofap-for-30-days","status":"publish","type":"post","link":"https:\/\/blockp.io\/ar\/nofap-for-30-days\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0648\u0622\u062b\u0627\u0631 \u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0640 NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0627\u0644\u0635\u0639\u0628 \u0627\u0644\u062c\u062f\u0627\u0644 \u0636\u062f \u062c\u0627\u0630\u0628\u064a\u0629 \u0627\u0644\u0625\u0634\u0628\u0627\u0639 \u0627\u0644\u0641\u0648\u0631\u064a \u0641\u064a \u0639\u0627\u0644\u0645\u0646\u0627 \u0627\u0644\u0630\u064a \u064a\u062a\u0645\u064a\u0632 \u0628\u0627\u0644\u0646\u0642\u0631\u0627\u062a \u0627\u0644\u0633\u0647\u0644\u0629. 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style=\"font-weight: 400;\">\u0628\u0627\u0644\u0637\u0628\u0639\u060c \u0645\u0646 \u0639\u0644\u0645 NoFap \u0625\u0644\u0649 \u062c\u0645\u064a\u0639 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0648\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u064a\u0648\u0627\u062c\u0647\u0647\u0627 \u0627\u0644\u0645\u0631\u0621 \u0641\u064a \u0637\u0631\u064a\u0642\u0647 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0635\u064a\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0646\u062d\u0648 \u0636\u0645\u0627\u0646 \u0625\u0643\u0645\u0627\u0644 \u062a\u062d\u062f\u064a NoFap\u061b \u0644\u0630\u0644\u0643\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0633\u062a\u0639\u062f\u064b\u0627 \u0644\u062a\u0634\u063a\u064a\u0644 \u062a\u062d\u062f\u064a NoFap \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c \u0623\u0648 \u0628\u0627\u0644\u0641\u0639\u0644 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0646\u0642\u0644 \u0644\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0629\u060c \u0641\u0625\u0646 \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 \u0633\u064a\u0628\u0642\u064a\u0643 \u0623\u0642\u0631\u0628 \u0625\u0644\u0649 \u0641\u0647\u0645 \u0648\u0627\u0633\u062a\u064a\u0639\u0627\u0628 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u064a\u062f\u0629 \u0648\u0627\u0644\u0644\u0627\u062d\u0642\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0627\u0644\u0627\u062d\u062a\u0641\u0627\u0638 \u0628\u0647\u0627 \u0641\u064a \u0631\u0623\u0633\u0643 \u0645\u0646 \u0623\u062c\u0644 <\/span><b>\u0641\u0648\u0627\u0626\u062f NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627<\/b><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0627\u0644 <\/span><b>NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627<\/b><span style=\"font-weight: 400;\"> \u0627\u0644\u0631\u062d\u0644\u0629 \u0644\u064a\u0633\u062a \u0645\u062c\u0631\u062f \u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0646\u0633\u060c \u0648\u0644\u0643\u0646\u0647\u0627 \u0648\u0639\u062f \u0628\u062a\u0646\u0645\u064a\u0629 \u0627\u0644\u0630\u0627\u062a\u060c \u0648\u0627\u0644\u0641\u0643\u0631 \u0627\u0644\u0648\u0627\u0636\u062d\u060c \u0648\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0635\u062d\u064a\u0629. \u0648\u0645\u0645\u0627 \u0644\u0627 \u064a\u0642\u0644 \u0623\u0647\u0645\u064a\u0629 \u0647\u0648 \u0627\u0644\u0627\u0639\u062a\u0631\u0627\u0641 \u0628\u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645\u0647\u0627 \u0647\u0630\u0647 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\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0646\u0627\u0621 \u0644\u0647 \u0622\u062b\u0627\u0631 \u062e\u0637\u064a\u0631\u0629 \u0639\u0644\u0649 \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0648\u0646\u0648\u0639\u064a\u0629 \u0627\u0644\u062d\u064a\u0627\u0629. \u064a\u0634\u062c\u0639 NoFap \u0627\u0644\u062c\u0645\u064a\u0639 \u0639\u0644\u0649 \u0627\u0644\u0627\u0639\u062a\u0646\u0627\u0621 \u0628\u0623\u0646\u0641\u0633\u0647\u0645 \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0628\u0641\u0639\u0627\u0644\u064a\u0629 \u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u0643\u0644 \u0625\u062c\u0631\u0627\u0621. \u0641\u064a \u0647\u0630\u0627 \u0627\u0644\u062f\u0644\u064a\u0644 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aria-level=\"1\"><b>\u0627\u0644\u0645\u0645\u0627\u0631\u0633\u0627\u062a \u0627\u0644\u062f\u064a\u0646\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0645\u0639\u0638\u0645 \u0627\u0644\u062f\u064a\u0627\u0646\u0627\u062a \u062a\u0639\u062a\u0628\u0631 \u0644\u064a\u0628\u0631\u0627\u0644\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0642\u0636\u0627\u064a\u0627\u060c \u0648\u0647\u064a \u0627\u0644\u0645\u0633\u064a\u062d\u064a\u0629 \u0648\u0627\u0644\u0625\u0633\u0644\u0627\u0645 \u0648\u0627\u0644\u0628\u0648\u0630\u064a\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u062f\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u062a\u062f\u0639\u0648 \u0625\u0644\u0649 \u0627\u0644\u0639\u0632\u0648\u0628\u0629 \u0627\u0644\u0645\u0624\u0642\u062a\u0629. 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\u0648\u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0645\u0639 \u0645\u0634\u0627\u0639\u0631\u0647.\u00a0<\/span><\/p>\n<h3><b>3. \u0627\u0644\u0644\u062f\u0648\u0646\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0644\u0642\u062f \u062b\u0628\u062a \u0623\u0646 \u0627\u0644\u062f\u0645\u0627\u063a \u064a\u062a\u0643\u064a\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631. \u0627\u0644\u062a\u0639\u0631\u0636 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0644\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u064a\u063a\u064a\u0631 \u0627\u0644\u0645\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0627\u0644\u062a\u064a \u0645\u0646 \u062e\u0644\u0627\u0644\u0647\u0627 \u064a\u0633\u062a\u0645\u062f \u0627\u0644\u0645\u0631\u0621 \u0627\u0644\u0645\u062a\u0639\u0629 \u0645\u0646 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u063a\u064a\u0631 \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629. \u0648\u064a\u0646\u062a\u062c \u0647\u0630\u0627 \u0639\u0646 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0632\u0627\u0626\u062f \u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0633\u062a\u0645\u0631 \u0644\u0644\u0645\u062d\u0641\u0632\u0627\u062a \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a\u0629\u060c \u0639\u0644\u0649 \u0639\u0643\u0633 \u0646\u064a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0641\u0648\u0627\u0626\u062f NoFap: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0646\u0633 \u0641\u064a \u0625\u0639\u0627\u062f\u0629 \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0625\u0646\u0634\u0627\u0621 \u0645\u0633\u0627\u0631\u0627\u062a \u062c\u062f\u064a\u062f\u0629 \u0644\u0644\u0623\u0646\u0634\u0637\u0629\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062f \u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0648\u062c\u0647\u064b\u0627 \u0644\u0648\u062c\u0647 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0639\u0631\u0636 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u0631\u0642\u0645\u064a. \u0645\u062b\u0644 \u0647\u0630\u0627 \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0642\u062f \u064a\u062d\u0633\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0623\u0648 \u0627\u0644\u0625\u0628\u062f\u0627\u0639 \u0623\u0648 \u0645\u0647\u0627\u0631\u0627\u062a \u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a<\/span><\/p>\n<h2><b>10 \u0641\u0648\u0627\u0626\u062f NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0648\u0644\u0627 \u064a\u0645\u0643\u0646 \u062a\u062d\u062f\u064a\u062f\u0647 \u0625\u0644\u0627 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062c\u0627\u0631\u0628 \u0627\u0644\u0623\u0641\u0631\u0627\u062f. \u062f\u0639\u0648\u0646\u0627 \u0646\u0623\u062e\u0630 \u0645\u062b\u0627\u0644 \u0623\u064a \u0634\u062e\u0635\u060c \u062f\u0639\u0646\u0627 \u0646\u0642\u0648\u0644\u060c \u062c\u064a\u0645\u0633 \u0628\u064a\u062a\u0631\u0633\u0648\u0646\u060c \u0645\u0637\u0648\u0631 \u0627\u0644\u0628\u0631\u0645\u062c\u064a\u0627\u062a \u0627\u0644\u0630\u064a \u0648\u062b\u0642 \u0631\u062d\u0644\u0629 NoFap. \u0648\u0647\u0648 \u0641\u0631\u062f \u064a\u0628\u0644\u063a \u0645\u0646 \u0627\u0644\u0639\u0645\u0631 28 \u0633\u0646\u0629 \u0648\u0642\u0636\u0649 <\/span><b>\u0641\u0648\u0627\u0626\u062f NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627<\/b><span style=\"font-weight: 400;\"> \u0639\u0644\u0649 \u0627\u0644\u0648\u062b\u0627\u0626\u0642\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0631\u062f \u0623\u062f\u0646\u0627\u0647 \u0645\u0639 \u0627\u0644\u0639\u0646\u0648\u0627\u0646: <\/span><\/p>\n<figure id=\"attachment_13396\" aria-describedby=\"caption-attachment-13396\" style=\"width: 1080px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" class=\"size-full wp-image-13396\" src=\"http:\/\/blockp.io\/wp-content\/uploads\/2024\/11\/10-Benefits-of-NoFap-for-30-Days.webp\" alt=\"10 Benefits of NoFap for 30 Days\" width=\"1080\" height=\"1080\" srcset=\"https:\/\/blockp.io\/wp-content\/uploads\/2024\/11\/10-Benefits-of-NoFap-for-30-Days.webp 1080w, https:\/\/blockp.io\/wp-content\/uploads\/2024\/11\/10-Benefits-of-NoFap-for-30-Days-300x300.webp 300w, https:\/\/blockp.io\/wp-content\/uploads\/2024\/11\/10-Benefits-of-NoFap-for-30-Days-1024x1024.webp 1024w, https:\/\/blockp.io\/wp-content\/uploads\/2024\/11\/10-Benefits-of-NoFap-for-30-Days-150x150.webp 150w, https:\/\/blockp.io\/wp-content\/uploads\/2024\/11\/10-Benefits-of-NoFap-for-30-Days-768x768.webp 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/><figcaption id=\"caption-attachment-13396\" class=\"wp-caption-text\">10 Benefits of NoFap for 30 Days<\/figcaption><\/figure>\n<h3><b>1. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a (\u0627\u0644\u0623\u064a\u0627\u0645 1-7)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u062d\u0633\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0641\u064a \u0645\u0643\u0627\u0646 \u0627\u0644\u0639\u0645\u0644<\/b><span style=\"font-weight: 400;\">: \u0633\u0631\u0639\u0627\u0646 \u0645\u0627 \u062a\u062d\u0633\u0646\u062a \u0642\u062f\u0631\u062a\u064a \u0639\u0644\u0649 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u0648\u0642\u062a \u0639\u0645\u0644\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0633\u064a\u062d\u0644 \u0627\u0644\u0645\u0634\u0643\u0644\u0627\u062a \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0647\u0627\u0631\u0629<\/b><span style=\"font-weight: 400;\">: \u0628\u062f\u0623\u062a \u0627\u0644\u0623\u0645\u0648\u0631 \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u062a\u0628\u062f\u0648 \u0633\u0647\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0648\u0643\u0627\u0646\u062a \u062a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f\u0648\u062b \u0641\u064a \u0627\u0644\u0623\u0645\u0627\u0643\u0646 \u0627\u0644\u0635\u062d\u064a\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0643\u0627\u0646 \u0644\u062f\u064a\u0647 \u0636\u0628\u0627\u0628\u064a\u0629 \u0639\u0642\u0644\u064a\u0629 \u0623\u0642\u0644 \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0648\u0642\u0627\u062a<\/b><span style=\"font-weight: 400;\">\u060c \u0648\u0643\u0627\u0646 \u0627\u0647\u062a\u0645\u0627\u0645\u0647 \u0628\u0640 NoFap \u0623\u0643\u062b\u0631 \u062d\u0631\u0635\u064b\u0627 \u0648\u0623\u0643\u062b\u0631 \u064a\u0642\u0638\u0629 \u0645\u0646 \u0623\u064a \u0648\u0642\u062a \u0645\u0636\u0649.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0648\u0643\u0627\u0646 \u064a\u062a\u0645\u062a\u0639 \u0628\u0642\u062f\u0631\u0627\u062a \u062d\u0641\u0638 \u0631\u0627\u0626\u0639\u0629<\/b><span style=\"font-weight: 400;\">. \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0647 \u062d\u0641\u0638 \u0643\u0645\u064a\u0627\u062a \u0647\u0627\u0626\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a\u060c \u0648\u0643\u0627\u0646\u062a \u062a\u0641\u0627\u0635\u064a\u0644\u0647 \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0631\u0627\u0626\u0639\u0629 \u0623\u064a\u0636\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>2. \u0632\u064a\u0627\u062f\u0629 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 (\u0627\u0644\u0623\u064a\u0627\u0645 5-12)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0637\u0627\u0642\u0629 \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638<\/b><span style=\"font-weight: 400;\">: \u0623\u0635\u0628\u062d \u0627\u0644\u0627\u0633\u062a\u064a\u0642\u0627\u0638 \u0645\u0628\u0643\u0631\u064b\u0627 \u0623\u0645\u0631\u064b\u0627 \u0628\u0633\u064a\u0637\u064b\u0627 \u062c\u062f\u064b\u0627 \u0646\u0638\u0631\u064b\u0627 \u0644\u0648\u062c\u0648\u062f \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u0645\u0646\u0630 \u0628\u062f\u0627\u064a\u0629 \u0627\u0644\u064a\u0648\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0627\u0646\u062e\u0641\u0636\u062a \u0627\u0644\u0631\u0643\u0648\u062f \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631<\/b><span style=\"font-weight: 400;\">: \u0628\u062d\u0644\u0648\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u062b\u0627\u0646\u064a\u060c \u0644\u0645 \u064a\u0643\u0646 \u062c\u064a\u0645\u0633 \u064a\u0634\u0639\u0631 \u0628\u0627\u0644\u0646\u0639\u0627\u0633 \u0641\u064a \u0641\u062a\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u0638\u0647\u0631 \u0643\u0645\u0627 \u0643\u0627\u0646 \u064a\u0634\u0639\u0631 \u0639\u0627\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u062c\u0631\u064a\u0628 \u0623\u0641\u0636\u0644<\/b><span style=\"font-weight: 400;\">: \u062a\u0628\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0623\u0635\u0628\u062d\u062a \u0623\u0643\u062b\u0631 \u0625\u0645\u062a\u0627\u0639\u064b\u0627 \u0648\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0645\u0639 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0648\u0627\u0644\u062a\u062d\u0645\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u0628\u0642\u0649 \u0627\u0644\u0637\u0627\u0642\u0627\u062a \u0643\u0645\u0627 \u0647\u064a \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/b><span style=\"font-weight: 400;\">: \u062a\u0628\u0642\u0649 \u0637\u0627\u0642\u062a\u0647 \u0643\u0645\u0627 \u0647\u064a \u0645\u0646 \u0627\u0644\u0635\u0628\u0627\u062d \u062d\u062a\u0649 \u0627\u0644\u0644\u064a\u0644.<\/span><\/li>\n<\/ul>\n<h3><b>3. \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0627\u0637\u0641\u064a (\u0627\u0644\u0623\u064a\u0627\u0645 8-15)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0643\u0627\u0646 \u064a\u0633\u064a\u0637\u0631 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u062a\u0631<\/b><span style=\"font-weight: 400;\">: \u062c\u0639\u0644\u0647 NoFap \u0644\u062f\u064a\u0647 \u0646\u0647\u062c\u064b\u0627 \u0645\u062a\u0648\u0627\u0632\u0646\u064b\u0627 \u062a\u062c\u0627\u0647 \u0627\u0644\u062d\u064a\u0627\u0629\u060c \u0648\u0627\u0644\u0630\u064a \u0643\u0627\u0646 \u062e\u0627\u0644\u064a\u064b\u0627 \u0645\u0646 \u0627\u0644\u062a\u0648\u062a\u0631<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0642\u0644\u0642<\/b><span style=\"font-weight: 400;\">: \u0627\u0644\u0645\u0648\u0627\u0642\u0641 \u0627\u0644\u062a\u064a \u0637\u063a\u062a \u0639\u0644\u0649 \u062c\u064a\u0645\u0633 \u0630\u0627\u062a \u064a\u0648\u0645 \u0644\u0645 \u062a\u0643\u0646 \u062a\u0637\u063a\u0649 \u0639\u0644\u064a\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0623\u0646\u0645\u0627\u0637 \u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0645\u0632\u0627\u062c<\/b><span style=\"font-weight: 400;\">: \u0648\u0643\u0627\u0646 \u0645\u0643\u0633\u0628\u0647 \u0627\u0644\u0622\u062e\u0631 \u0647\u0648 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0644\u0623\u0646 \u062d\u0627\u0644\u062a\u0647 \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0638\u0644\u062a \u0645\u0633\u062a\u0642\u0631\u0629 \u0645\u0639 \u0623\u0642\u0644 \u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0642\u0648\u0629 \u0639\u0627\u0637\u0641\u064a\u0629 \u0623\u0643\u0628\u0631<\/b><span style=\"font-weight: 400;\">: \u0643\u0627\u0646\u062a \u0627\u0644\u0646\u0643\u0633\u0627\u062a \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0627\u0644\u062a\u064a \u0623\u0628\u0639\u062f\u062a \u062c\u064a\u0645\u0633 \u0639\u0646 \u0645\u0633\u0627\u0631\u0647 \u0641\u064a \u0648\u0642\u062a \u0633\u0627\u0628\u0642 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>4. \u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0623\u0641\u0636\u0644 (\u0627\u0644\u0623\u064a\u0627\u0645 10-20)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u0645 \u0628\u0646\u0627\u0621 \u0627\u0644\u062b\u0642\u0629<\/b><span style=\"font-weight: 400;\">: \u0628\u062f\u0623 \u062c\u064a\u0645\u0633 \u064a\u0634\u0639\u0631 \u0628\u0623\u0646 \u0627\u0644\u0623\u0648\u0636\u0627\u0639 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629 \u0643\u0627\u0646\u062a \u0623\u0643\u062b\u0631 \u0637\u0628\u064a\u0639\u064a\u0629 \u0648\u0645\u0636\u062d\u0643\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u0645 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0628\u0635\u0631\u064a<\/b><span style=\"font-weight: 400;\">: \u0634\u0639\u0631 \u062c\u064a\u0645\u0633 \u0628\u0633\u0647\u0648\u0644\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u0628\u0635\u0631\u064a \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0627\u062a\u0635\u0627\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u062f\u0641\u0642 \u0627\u0644\u0645\u062d\u0627\u062f\u062b\u0629<\/b><span style=\"font-weight: 400;\">: \u0648\u062c\u062f \u0623\u0646 \u0627\u0644\u062d\u062f\u064a\u062b \u0633\u0647\u0644 \u0648\u0633\u0644\u0633.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>&#8211; \u0636\u063a\u0648\u0637 \u0623\u0642\u0644 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0644\u0642\u062f \u0648\u0627\u062c\u0647 \u0636\u063a\u0648\u0637\u064b\u0627 \u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0648\u0623\u0635\u0628\u062d \u0623\u0642\u0644 \u0627\u0647\u062a\u0645\u0627\u0645\u064b\u0627 \u0628\u0622\u0631\u0627\u0621 \u0627\u0644\u0646\u0627\u0633 \u0639\u0646\u0647 \u0648\u0639\u0646 \u0646\u0641\u0633\u0647.<\/span><\/li>\n<\/ul>\n<h3><b>5. \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 (\u0627\u0644\u0623\u064a\u0627\u0645 12-22)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0628\u0646\u0633\u0628\u0629 40%<\/b><span style=\"font-weight: 400;\">: \u0632\u0627\u062f \u0625\u0646\u062a\u0627\u062c\u0647 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0639\u0645\u0644 \u0628\u0646\u0633\u0628\u0629 40%. \u0644\u0642\u062f \u0643\u0627\u0646 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0625\u0646\u062c\u0627\u0632 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0645\u0644 \u0641\u064a \u0633\u0627\u0639\u0627\u062a \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u0631\u0643\u064a\u0632<\/b><span style=\"font-weight: 400;\">: \u0643\u0627\u0646 \u0628\u0625\u0645\u0643\u0627\u0646\u0647 \u0623\u0646 \u064a\u0631\u0643\u0632 \u0639\u0644\u0649 \u0634\u064a\u0621 \u0648\u0627\u062d\u062f: \u0644\u0645 \u064a\u0643\u0646 \u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u062a\u0634\u062a\u064a\u062a \u0627\u0646\u062a\u0628\u0627\u0647\u0647.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0644\u0642\u062f \u0643\u0627\u0646 \u0623\u0643\u062b\u0631 \u0634\u062e\u0635 \u0630\u0648 \u062a\u0648\u062c\u0647 \u0639\u0645\u0644\u064a<\/b><span style=\"font-weight: 400;\">: \u0643\u0627\u0646 \u064a\u0645\u0627\u0637\u0644 \u0628\u0634\u0643\u0644 \u0623\u0642\u0644 \u0628\u0643\u062b\u064a\u0631 \u0648\u0643\u0627\u0646 \u0646\u0634\u0637\u064b\u0627 \u062c\u062f\u064b\u0627 \u0641\u064a \u0648\u0627\u062c\u0628\u0627\u062a\u0647.<\/span><\/li>\n<\/ul>\n<h3><b>6. \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629 (\u0627\u0644\u0623\u064a\u0627\u0645 15-25)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062c\u0644\u062f<\/b><span style=\"font-weight: 400;\">: \u062a\u062d\u0633\u0646 \u0644\u0648\u0646 \u0628\u0634\u0631\u062a\u0647\u060c \u0648\u0642\u0644 \u062d\u0628 \u0627\u0644\u0634\u0628\u0627\u0628 \u062e\u0644\u0627\u0644 \u0623\u0633\u0628\u0648\u0639\u064a\u0646.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062c\u0633\u062f\u0647 \u064a\u0628\u062f\u0648 \u0645\u0646\u063a\u0645 \u062c\u064a\u062f\u0627<\/b><span style=\"font-weight: 400;\">: \u0623\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637\u064b\u0627 \u0648\u0630\u0647\u0628 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0645\u0645\u0627 \u062c\u0639\u0644 \u062c\u0633\u062f\u0647 \u064a\u0628\u062f\u0648 \u0645\u062a\u0646\u0627\u063a\u0645\u064b\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0645\u0638\u0647\u0631 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629<\/b><span style=\"font-weight: 400;\">: \u0628\u062f\u0623 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0623\u0635\u062f\u0642\u0627\u0626\u0647 \u0648\u0623\u0641\u0631\u0627\u062f \u0639\u0627\u0626\u0644\u062a\u0647 \u0628\u0627\u0644\u062a\u0639\u0644\u064a\u0642 \u0639\u0644\u0649 \u0645\u062f\u0649 \u0646\u0634\u0627\u0637\u0647 \u0648\u0635\u062d\u062a\u0647.<\/span><\/li>\n<\/ul>\n<h3><b>7. \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0639\u0644\u0627\u0642\u0629 (\u0627\u0644\u0623\u064a\u0627\u0645 18-28)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0639\u0644\u0627\u0642\u0629 \u0623\u0641\u0636\u0644 \u0645\u0639 \u0635\u062f\u064a\u0642\u062a\u0647<\/b><span style=\"font-weight: 400;\">: \u0628\u0645\u0627 \u0623\u0646\u0647 \u0643\u0627\u0646 \u064a\u0642\u0636\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u062a\u0643\u0648\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0627\u0644\u062d\u0645\u064a\u0645\u0629\u060c \u0648\u0644\u064a\u0633 \u0645\u062c\u0631\u062f \u0627\u0644\u0627\u062a\u0635\u0627\u0644 \u0627\u0644\u062c\u0633\u062f\u064a \u0645\u0639 \u0635\u062f\u064a\u0642\u062a\u0647\u060c \u0623\u0635\u0628\u062d\u062a \u0639\u0644\u0627\u0642\u062a\u0647 \u0645\u0639 \u0635\u062f\u064a\u0642\u062a\u0647 \u0623\u0641\u0636\u0644<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u062d\u0633\u064a\u0646 \u0645\u0647\u0627\u0631\u0629 \u0627\u0644\u0627\u062a\u0635\u0627\u0644<\/b><span style=\"font-weight: 400;\">: \u0644\u0642\u062f \u0641\u062a\u062d \u0627\u062a\u0635\u0627\u0644\u0627\u062a\u0647 \u0648\u0627\u0633\u062a\u0645\u0639 \u0623\u0643\u062b\u0631 \u0639\u0645\u0627 \u062a\u062d\u062a\u0627\u062c\u0647 \u0635\u062f\u064a\u0642\u062a\u0647<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0627\u0646\u062c\u0630\u0627\u0628 \u0646\u062d\u0648 \u0627\u0644\u062d\u062f\u062b \u0627\u0644\u062d\u0642\u064a\u0642\u064a<\/b><span style=\"font-weight: 400;\">: \u062d\u062a\u0649 \u0627\u0644\u0623\u062d\u062f\u0627\u062b \u0648\u0627\u0644\u0623\u062d\u0627\u062f\u064a\u062b \u0627\u0644\u062a\u064a \u062a\u062f\u0648\u0631 \u062d\u0648\u0644\u0647 \u062a\u062c\u0630\u0628\u0647 \u0623\u0643\u062b\u0631.<\/span><\/li>\n<\/ul>\n<h3><b>8. \u0625\u062f\u0627\u0631\u0629 \u0627\u0644\u0648\u0642\u062a (\u0637\u0648\u0627\u0644 \u0627\u0644\u062b\u0644\u0627\u062b\u064a\u0646 \u064a\u0648\u0645\u064b\u0627)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u062b\u0645\u0631 \u0644\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u0645\u062c\u0627\u0646\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0644\u0645 \u064a\u0636\u064a\u0639\u0647\u0627 \u062c\u064a\u0645\u0633 \u0628\u062a\u0635\u0641\u062d \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0648\u064a\u0628 \u0648\u0644\u0643\u0646\u0647 \u0627\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0644\u0644\u0646\u0645\u0648.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u062a\u062d\u0633\u064a\u0646 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062d\u064a\u0627\u0629<\/b><span style=\"font-weight: 400;\">: \u0627\u0646\u062e\u0631\u0637 \u0623\u0648\u0644\u0627\u064b \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629\u060c \u0648\u0627\u0644\u062a\u0623\u0645\u0644\u060c \u0648\u0627\u0644\u0642\u0631\u0627\u0621\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0648\u0642\u062a<\/b><span style=\"font-weight: 400;\">: \u064a\u0645\u0643\u0646 \u0644\u062c\u064a\u0645\u0633 \u0627\u0633\u062a\u063a\u0644\u0627\u0644 \u0648\u0642\u062a\u0647 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c \u0644\u0623\u0646\u0647 \u0627\u0633\u062a\u063a\u0644 \u0648\u0642\u062a\u0647 \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u062d\u0642\u0642 \u0623\u0647\u062f\u0627\u0641\u0647 \u0627\u0644\u064a\u0648\u0645\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><b>9. \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a (\u0627\u0644\u0623\u064a\u0627\u0645 20-30)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0630\u0631\u0648\u0629 \u0645\u0633\u062a\u0648\u0649 \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646<\/b><span style=\"font-weight: 400;\">: \u0627\u0644\u062b\u0642\u0629 \u0648\u0627\u0644\u0639\u062f\u0648\u0627\u0646 \u0648\u0627\u0644\u0642\u062a\u0627\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0644\u0642\u062f \u0643\u0627\u0646 \u0641\u064a \u062d\u0627\u0644\u0629 \u062a\u0648\u0627\u0632\u0646 \u062c\u064a\u062f \u0645\u0639 \u0645\u0632\u0627\u062c\u0647 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645<\/b><span style=\"font-weight: 400;\">: \u0643\u0627\u0646 \u0642\u062f \u0627\u0633\u062a\u0642\u0631 \u0628\u062d\u0644\u0648\u0644 \u0646\u0647\u0627\u064a\u0629 \u0627\u0644\u0634\u0647\u0631.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"3\"><b>\u0646\u0634\u064a\u0637 \u0644\u0644\u063a\u0627\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0645\u062a\u0641\u0627\u0626\u0644 \u0628\u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0637\u0648\u064a\u0644\u0629 \u0627\u0644\u0645\u062f\u0649 \u0648\u0643\u0630\u0644\u0643 \u0627\u0644\u0645\u0634\u0627\u0631\u064a\u0639 \u0627\u0644\u0634\u062e\u0635\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h3><b>10. \u0627\u0644\u0627\u0646\u0636\u0628\u0627\u0637 \u0627\u0644\u0630\u0627\u062a\u064a (\u0627\u0644\u0623\u064a\u0627\u0645 \u0627\u0644\u0623\u062e\u064a\u0631\u0629)<\/b><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>\u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0630\u0627\u062a\u064a<\/b><span style=\"font-weight: 400;\">: \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0630\u0627\u062a\u064a \u0644\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u064a \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0634\u0647\u0648\u0627\u062a \u0627\u0644\u0644\u062d\u0638\u064a\u0629. \u0648\u0644\u0630\u0644\u0643\u060c \u062c\u064a\u0645\u0633 \u0644\u062f\u064a\u0647 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>\u0642\u0648\u0629 \u0627\u0644\u0625\u0631\u0627\u062f\u0629<\/b><span style=\"font-weight: 400;\">: \u062a\u0628\u062f\u0648 \u0642\u0648\u0629 \u0625\u0631\u0627\u062f\u062a\u0647 \u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0647\u0646\u0627 \u0644\u0623\u0646\u0647 \u0642\u0627\u0648\u0645 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u062f\u0627\u062e\u0644 \u0648\u062e\u0627\u0631\u062c \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><b>\u0627\u0644\u062a\u0641\u0643\u064a\u0631 \u0627\u0644\u0627\u0646\u0639\u0643\u0627\u0633\u064a<\/b><span style=\"font-weight: 400;\">: \u062c\u0639\u0644\u062a \u0647\u0630\u0647 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u062c\u064a\u0645\u0633 \u0623\u0643\u062b\u0631 \u062a\u0641\u0643\u064a\u0631\u064b\u0627 \u0628\u0634\u0623\u0646 \u0645\u0627 \u064a\u062b\u064a\u0631\u0647 \u0639\u0627\u0637\u0641\u064a\u064b\u0627\u060c \u0645\u0645\u0627 \u0645\u0643\u0646\u0647 \u0645\u0646 \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u062a\u0644\u0643 \u0627\u0644\u0645\u062b\u064a\u0631\u0627\u062a \u0648\u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639\u0647\u0627 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/span><\/li>\n<\/ul>\n<h2><b>\u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0640 NoFap<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0641\u064a \u0627\u0644\u0648\u0627\u0642\u0639\u060c \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u0646\u062a\u0627\u0626\u062c \u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0628\u0634\u0643\u0644 \u0644\u0627 \u064a\u0635\u062f\u0642. \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643\u060c \u064a\u062c\u0628 \u0623\u064a\u0636\u064b\u0627 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062c\u0648\u0627\u0646\u0628 \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u0644\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u062a\u0648\u0642\u0639\u0627\u062a\u0643 \u0648\u062a\u0648\u0642\u0639\u0627\u062a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u064a\u0646 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0648\u0641\u0642\u064b\u0627 \u0644\u0630\u0644\u0643. \u0648\u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062b\u0627\u0646\u0648\u064a\u0629 \u0627\u0644\u0623\u0643\u062b\u0631 \u0634\u064a\u0648\u0639\u064b\u0627.<\/span><\/p>\n<h3><b>1. \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0627\u0646\u0633\u062d\u0627\u0628<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0627\u0644\u0623\u0648\u0644\u064a\u0629 \u0645\u0646 NoFap\u060c \u064a\u0639\u0627\u0646\u064a \u0627\u0644\u0634\u062e\u0635 \u0645\u0646 \u0627\u0644\u0627\u0646\u0633\u062d\u0627\u0628\u060c \u0643\u0645\u0627 \u0647\u0648 \u0627\u0644\u062d\u0627\u0644 \u0645\u0639 \u0623\u064a \u0625\u062f\u0645\u0627\u0646 \u0622\u062e\u0631. \u0625\u0646\u0647 \u064a\u0634\u0639\u0631 \u0628\u0647\u0630\u0627 \u0644\u0623\u0646 \u062f\u0645\u0627\u063a\u0647 \u0645\u0634\u0631\u0648\u0637 \u0628\u0643\u0645\u064a\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0645\u0646 \u0630\u064a \u0642\u0628\u0644. \u0643\u0627\u0646 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646\u060c \u0641\u064a \u0641\u062a\u0631\u0629 \u0645\u0627 \u0642\u0628\u0644 \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0645\u0627 \u0642\u0628\u0644 \u062c\u0627\u0643\u060c \u0645\u0631\u062a\u0641\u0639\u064b\u0627 \u0628\u0627\u0644\u0641\u0639\u0644 \u0628\u0633\u0628\u0628 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0646\u0627\u0621.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0647\u064a\u062c<\/b><span style=\"font-weight: 400;\">: \u0641\u064a\u0635\u0628\u062d \u0627\u0644\u0634\u062e\u0635 \u0633\u0631\u064a\u0639 \u0627\u0644\u0627\u0646\u0641\u0639\u0627\u0644 \u0623\u0648 \u0633\u0631\u064a\u0639 \u0627\u0644\u0627\u0646\u0641\u0639\u0627\u0644\u060c \u0648\u064a\u0646\u0642\u0635 \u0645\u0646\u0647 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0627\u0644\u0630\u064a \u0643\u0627\u0646 \u0645\u0648\u062c\u0648\u062f\u064b\u0627 \u0645\u0646 \u0642\u0628\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c<\/b><span style=\"font-weight: 400;\">: \u0633\u062a\u0643\u0648\u0646 \u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c\u064a\u0629 \u0634\u062f\u064a\u062f\u0629\u060c \u0645\u0646 \u0627\u0644\u062a\u0647\u064a\u062c \u0648\u062d\u062a\u0649 \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628\u060c \u062d\u064a\u062b \u064a\u0633\u062a\u063a\u0631\u0642 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0642\u062a\u064b\u0627 \u0644\u0644\u062a\u0639\u0648\u062f \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0633\u062d\u0627\u0628 \u0645\u0646 \u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0627\u0635\u0637\u0646\u0627\u0639\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0623\u0631\u0642<\/b><span style=\"font-weight: 400;\">: \u064a\u0634\u0639\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0628\u0645\u0634\u0627\u0639\u0631 \u0645\u0636\u0637\u0631\u0628\u0629\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644. \u0648\u064a\u0642\u0627\u0644 \u0623\u0646 \u0647\u0630\u0627 \u064a\u0631\u062c\u0639 \u0625\u0644\u0649 \u062a\u0643\u064a\u0641 \u062c\u0633\u0645\u0643 \u0648\u0639\u0642\u0644\u0643 \u0646\u062d\u0648 \u062a\u0643\u0648\u064a\u0646 \u0639\u0627\u062f\u0627\u062a \u062c\u062f\u064a\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0636\u0637\u0631\u0627\u0628\u0627\u062a \u0627\u0644\u0646\u0648\u0645<\/b><span style=\"font-weight: 400;\">: \u0628\u0639\u0636 \u0627\u0644\u0646\u0627\u0633 \u064a\u0646\u0627\u0645\u0648\u0646 \u0623\u0642\u0644 \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0628\u062f\u0621 \u0628\u0633\u0628\u0628 \u0627\u0644\u0634\u0639\u0648\u0631 \u0627\u0644\u0645\u0641\u0631\u0637 \u0628\u0627\u0644\u0623\u0631\u0642 \u0623\u0648 \u0639\u062f\u0645 \u0627\u0644\u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a.<\/span><\/li>\n<\/ul>\n<h3><b>2. \u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062e\u0637 \u0627\u0644\u062b\u0627\u0628\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">&#8220;\u0627\u0644\u062e\u0637 \u0627\u0644\u062b\u0627\u0628\u062a&#8221; \u0647\u0648 \u0627\u0644\u0648\u0642\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u062a\u062d\u062f\u064a\u064b\u0627 \u0641\u064a NoFap\u060c \u0628\u064a\u0646 \u0627\u0644\u0623\u064a\u0627\u0645 10 \u0625\u0644\u0649 20\u060c \u0648\u064a\u0634\u0639\u0631 \u0627\u0644\u0646\u0627\u0633 \u0628\u0627\u0644\u062e\u062f\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0648\u0639\u062f\u0645 \u0627\u0644\u062d\u0645\u0627\u0633 \u062a\u062c\u0627\u0647 \u062d\u064a\u0627\u062a\u0647\u0645 \u0623\u0648 \u0639\u0644\u0627\u0642\u0627\u062a\u0647\u0645 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0623\u0648 \u0623\u0646 \u064a\u0643\u0648\u0646\u0648\u0627 \u0645\u0646\u062a\u062c\u064a\u0646. \u0648\u064a\u0642\u0627\u0644 \u0625\u0646\u0647\u0627 \u0646\u0627\u062a\u062c\u0629 \u0639\u0646 \u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062b \u062f\u0627\u062e\u0644 \u0627\u0644\u062c\u0633\u0645 \u0648\u0625\u0639\u0627\u062f\u0629 \u062a\u0648\u0627\u0632\u0646 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0628\u0648\u0627\u0633\u0637\u0629 \u0627\u0644\u062f\u0645\u0627\u063a.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0633\u0637\u064a\u062d \u0627\u0644\u0639\u0627\u0637\u0641\u064a<\/b><span style=\"font-weight: 400;\">: \u0647\u0646\u0627\u0643 \u0627\u0646\u0641\u0635\u0627\u0644 \u0639\u0627\u0637\u0641\u064a. \u0627\u0644\u0644\u0627\u0645\u0628\u0627\u0644\u0627\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0647\u064a \u0628\u0644\u0627 \u0634\u0643 \u0646\u062a\u064a\u062c\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0647\u0646\u0627\u0643 \u062a\u0631\u0627\u062c\u0639 \u0645\u0641\u0627\u062c\u0626 \u0644\u0644\u063a\u0627\u064a\u0629 \u0641\u064a \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0642\u062f \u064a\u062b\u064a\u0631 \u0627\u0644\u0642\u0644\u0642\u060c \u0644\u0643\u0646 \u0647\u0630\u0647 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0646\u062a\u0642\u0627\u0644\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0644\u0627 \u0631\u063a\u0628\u0629<\/b><span style=\"font-weight: 400;\">: \u0625\u0646\u0647 \u0630\u0644\u0643 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629 \u0627\u0644\u0630\u064a \u0642\u062f \u062a\u0634\u0639\u0631 \u0641\u064a\u0647 \u0623\u0646 NoFap \u0644\u0627 \u064a\u0639\u0645\u0644 \u0644\u0623\u0646 \u0643\u0644 \u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0634\u0647\u0648\u0629 \u0623\u0648 \u0627\u0644\u0631\u063a\u0628\u0627\u062a \u0627\u0644\u0645\u062a\u0635\u0627\u0639\u062f\u0629 \u062a\u0628\u062f\u0648 \u0648\u0643\u0623\u0646\u0647\u0627 \u062a\u062a\u0644\u0627\u0634\u0649 \u0645\u0646 \u062c\u0633\u062f\u0643. \u0648\u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0648\u0642\u062a\u060c \u0630\u0643\u0651\u0631 \u0646\u0641\u0633\u0643 \u0623\u0646 \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0633\u062a\u0646\u062a\u0647\u064a \u062a\u0644\u0642\u0627\u0626\u064a\u064b\u0627 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a.<\/span><\/li>\n<\/ul>\n<p><b>\u0625\u0642\u0631\u0623 \u0623\u064a\u0636\u0627\u064b:<\/b><a href=\"https:\/\/blockp.io\/nofap-timeline-stages\/\"><span style=\"font-weight: 400;\"> \u0627\u0644\u062c\u062f\u0648\u0644 \u0627\u0644\u0632\u0645\u0646\u064a NoFap: \u0627\u0644\u0645\u0631\u0627\u062d\u0644 \u0648\u0645\u0627 \u064a\u0645\u0643\u0646 \u062a\u0648\u0642\u0639\u0647 \u062e\u0644\u0627\u0644 90 \u064a\u0648\u0645\u064b\u0627<\/span><\/a><\/p>\n<h3><b>3. \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0639\u064a \u0628\u0627\u0644\u0645\u062d\u0641\u0632\u0627\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0647\u0630\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0643 \u0623\u0643\u062b\u0631 \u0627\u0646\u0633\u062c\u0627\u0645\u064b\u0627 \u0645\u0639 \u0627\u0644\u0645\u062d\u0641\u0632\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0646\u063a\u0645\u0633\u062a \u0641\u064a\u0647\u0627\u060c \u0630\u0627\u062a \u0645\u0631\u0629\u060c \u0641\u064a \u062a\u0644\u0643 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u0628\u062f\u0623\u062a \u062a\u062d\u062f\u064a NoFap. \u0648\u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0627\u0644\u0627\u062a\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0636\u0645\u064a\u0631 \u0627\u0644\u062c\u062f\u064a\u062f \u0647\u0648 \u0623\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0623\u0643\u062b\u0631 \u062a\u0639\u0642\u064a\u062f\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0642\u0635\u064a\u0631.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0631\u063a\u0628\u0627\u062a<\/b><span style=\"font-weight: 400;\">: \u0643\u0644\u0645\u0627 \u062a\u0645 \u0625\u0637\u0644\u0627\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0648\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a\u060c \u0643\u0644\u0645\u0627 \u0627\u0633\u062a\u0633\u0644\u0645 \u0644\u0644\u0631\u063a\u0628\u0627\u062a \u0627\u0644\u0623\u0642\u0648\u0649 \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u0634\u0623 \u0647\u0630\u0627 \u0627\u0644\u0634\u0639\u0648\u0631 \u0644\u062f\u0649 \u0627\u0644\u0645\u0634\u0627\u0631\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0627\u0644\u0623\u0648\u0644\u064a\u0646 \u0645\u0646 \u0627\u0646\u0636\u0645\u0627\u0645 \u0627\u0644\u0645\u0631\u0621 \u0625\u0644\u0649 \u0627\u0644\u062a\u062d\u062f\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0634\u062a\u064a\u062a<\/b><span style=\"font-weight: 400;\">: \u0641\u062c\u0623\u0629\u060c \u062a\u0628\u062f\u0623\u064a\u0646 \u0641\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0623\u0646\u0647 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643 \u0623\u0648 \u0645\u0634\u0627\u0647\u062f\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0644\u0627\u0645\u060c \u0648\u0647\u064a \u0645\u062d\u0641\u0632\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0646\u0627\u0641\u0631 \u0627\u0644\u0645\u0639\u0631\u0641\u064a<\/b><span style=\"font-weight: 400;\">:\u062a\u0628\u062f\u0623 \u0641\u064a \u062a\u0642\u062f\u064a\u0645 \u0627\u0644\u0623\u0639\u0630\u0627\u0631 \u0644\u0644\u0639\u0648\u062f\u0629 \u0625\u0644\u0649 \u0637\u0631\u0642\u0643\u060c \u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0643 \u062a\u0639\u0644\u0645 \u0623\u0646 \u0630\u0644\u0643 \u0644\u064a\u0633 \u0627\u0644\u0623\u0641\u0636\u0644 \u062d\u0642\u064b\u0627.<\/span><\/li>\n<\/ul>\n<h3><b>4. \u0627\u0644\u0636\u063a\u0648\u0637 \u0627\u0644\u0646\u0641\u0633\u064a\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0628\u0639\u0636 \u0647\u0624\u0644\u0627\u0621 \u0627\u0644\u0623\u0641\u0631\u0627\u062f\u060c \u062a\u0639\u062a\u0628\u0631 \u0631\u062d\u0644\u0629 nofap \u0645\u0631\u0647\u0642\u0629 \u0646\u0641\u0633\u064a\u064b\u0627 \u062d\u0642\u064b\u0627. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u064a\u0643\u0648\u0646\u0648\u0646 \u0645\u062a\u0633\u0627\u0647\u0644\u064a\u0646 \u0644\u0644\u063a\u0627\u064a\u0629 \u0645\u0639 \u0623\u0646\u0641\u0633\u0647\u0645\u060c \u062e\u0627\u0635\u0629 \u0639\u0646\u062f\u0645\u0627 \u064a\u062e\u0637\u0626\u0648\u0646 \u0623\u0648 \u0644\u0627 \u064a\u062d\u0642\u0642\u0648\u0646 \u0623\u062d\u062f \u0623\u0647\u062f\u0627\u0641\u0647\u0645.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0645\u0634\u0627\u0639\u0631 \u0627\u0644\u0630\u0646\u0628 \u0645\u0646 \u0627\u0644\u0627\u0646\u062a\u0643\u0627\u0633<\/b><span style=\"font-weight: 400;\">: \u0639\u0642\u0644\u064a\u0629 NoFap \u0647\u064a \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0630\u0627\u062a \u0648\u0627\u0644\u0646\u0645\u0648 \u0627\u0644\u0634\u062e\u0635\u064a\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644. \u0633\u062a\u0643\u0648\u0646 \u0647\u0646\u0627\u0643 \u0627\u0646\u062a\u0643\u0627\u0633\u0627\u062a. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a\u060c \u0641\u0645\u0646 \u0627\u0644\u0636\u0631\u0648\u0631\u064a \u0623\u0644\u0627 \u064a\u0624\u062f\u064a \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0630\u0646\u0628 \u0623\u0648 \u0627\u0644\u0646\u0642\u062f \u0627\u0644\u0630\u0627\u062a\u064a \u0625\u0644\u0649 \u0639\u0643\u0633 \u0627\u0644\u062a\u0642\u062f\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0642\u0644\u0642 \u0628\u0634\u0623\u0646 \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u064a\u0629 \u0643\u0645\u0647\u0631\u0628 \u0645\u0646 \u0627\u0644\u0642\u0644\u0642 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a\u060c \u0641\u0625\u0646 \u0625\u0632\u0627\u0644\u0629 \u0637\u0631\u0642 \u0627\u0644\u0647\u0631\u0648\u0628 \u0647\u0630\u0647 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0639\u0635\u0628\u064a\u0629 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u0627\u0644\u062a\u0641\u0627\u0639\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a.<\/span><\/li>\n<\/ul>\n<h2><b>\u062f\u0631\u0627\u0633\u0627\u062a \u0639\u0644\u0645\u064a\u0629 \u0639\u0646 NoFap \u0648\u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0646\u0633<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0639\u0644\u0649 \u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646\u0647 \u0644\u0645 \u064a\u062a\u0645 \u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0628\u0634\u0623\u0646 \u0627\u0644\u0628\u062d\u062b \u062d\u0648\u0644 NoFap \u0641\u064a \u062d\u062f \u0630\u0627\u062a\u0647\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0645\u062a\u0639\u0644\u0642\u0629 \u0628\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0646\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u062f\u0645\u0627\u063a \u0648\u0627\u0633\u0639\u0629 \u0627\u0644\u0646\u0637\u0627\u0642. \u062a\u0634\u0631\u062d \u0646\u062a\u0627\u0626\u062c \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u0645\u062f\u0631\u062c\u0629 \u0623\u062f\u0646\u0627\u0647 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0627\u0628\u062a\u0639\u0627\u062f \u0639\u0646 \u062a\u0644\u0643 \u0627\u0644\u0623\u0641\u0639\u0627\u0644 \u0623\u0645\u0631\u064b\u0627 \u062c\u064a\u062f\u064b\u0627:<\/span><\/p>\n<h3><b>1. \u0646\u0638\u0627\u0645 \u0645\u0643\u0627\u0641\u0623\u0629 \u0627\u0644\u062f\u0645\u0627\u063a<\/b><\/h3>\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4600144\/\"><span style=\"font-weight: 400;\">\u062f\u0631\u0627\u0633\u0629 \u0641\u064a \u0645\u062c\u0644\u0629 \u0627\u0644\u0637\u0628 \u0627\u0644\u062c\u0646\u0633\u064a (2014)<\/span><\/a> <span style=\"font-weight: 400;\">\u0648\u062c\u062f\u062a \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u064a\u0645\u064a\u0644 \u0625\u0644\u0649 \u0627\u0644\u0645\u0628\u0627\u0644\u063a\u0629 \u0641\u064a \u062a\u0642\u062f\u064a\u0631 \u0645\u0633\u062a\u0642\u0628\u0644\u0627\u062a \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0641\u064a \u0646\u0638\u0627\u0645 \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a. \u0647\u0646\u0627\u0643 \u0627\u0646\u062e\u0641\u0627\u0636 \u0647\u0627\u0626\u0644 \u0641\u064a \u0627\u0644\u0631\u0636\u0627 \u0639\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u064a\u0648\u0645\u064a\u0629. \u064a\u0624\u062f\u064a \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0646\u0633 \u0625\u0644\u0649 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0633\u0627\u0633\u064a \u0644\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u0625\u0644\u0649 \u0627\u0644\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u062d\u0627\u0641\u0632 \u0648\u0627\u0644\u0645\u062a\u0639\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u062f\u0629 \u0645\u0646 \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/span><\/p>\n<h3><b>2. \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0627\u0644\u0639\u0644\u0627\u0642\u0627\u062a<\/b><\/h3>\n<p><a href=\"https:\/\/www.ipinnovative.com\/journal-article-file\/5374\"><span style=\"font-weight: 400;\">\u062a\u0642\u0631\u064a\u0631 \u0631\u0633\u0645 \u062e\u0631\u0627\u0626\u0637 \u0627\u0644\u062f\u0645\u0627\u063a \u0627\u0644\u0628\u0634\u0631\u064a \u0644\u0639\u0627\u0645 2017<\/span><\/a> <span style=\"font-weight: 400;\">\u0648\u0643\u0634\u0641 \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0645\u0641\u0631\u0637 \u0644\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0645\u0646 \u0634\u0623\u0646\u0647 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062e\u0641\u0627\u0636 \u062d\u062c\u0645 \u0627\u0644\u0645\u0627\u062f\u0629 \u0627\u0644\u0631\u0645\u0627\u062f\u064a\u0629 \u0641\u064a \u0645\u0633\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u0643\u0627\u0641\u0623\u0629 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a. \u062a\u0634\u0645\u0644 \u0627\u0644\u062e\u0635\u0627\u0626\u0635 \u0627\u0644\u0623\u0643\u062b\u0631 \u0623\u0647\u0645\u064a\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0639\u0644\u0627\u0642\u0627\u062a \u0635\u062d\u064a\u0629 \u0627\u062a\u062e\u0627\u0630 \u0627\u0644\u0642\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u0627\u062a \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0627\u0637\u0641\u064a. \u062a\u0639\u0632\u0632 \u0627\u0644\u0639\u0644\u0627\u0642\u0627\u062a \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u0629 \u0645\u0639 \u0627\u0644\u0622\u062e\u0631\u064a\u0646 \u0627\u0644\u062a\u062d\u0643\u0645 \u0627\u0644\u0639\u0627\u0637\u0641\u064a \u0625\u0645\u0627 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0644\u064a\u0644 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0623\u0648 \u0625\u064a\u0642\u0627\u0641\u0647.<\/span><\/p>\n<h3><b>3. \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0646\u0633\u064a \u0648\u0627\u0644\u0631\u0636\u0627<\/b><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6679165\/\"><span style=\"font-weight: 400;\">\u0627\u0644\u0645\u062c\u0644\u0629 \u0627\u0644\u062f\u0648\u0644\u064a\u0629 \u0644\u0623\u0628\u062d\u0627\u062b \u0627\u0644\u0639\u062c\u0632 \u0627\u0644\u062c\u0646\u0633\u064a\u060c 2019<\/span><\/a><span style=\"font-weight: 400;\">; \u0623\u0643\u062f\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0627\u0631\u062a\u0628\u0627\u0637 \u0628\u064a\u0646 \u0645\u0639\u062f\u0644 \u062a\u0643\u0631\u0627\u0631 \u0625\u062f\u0645\u0627\u0646 \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0645\u0634\u0643\u0644\u0629 \u0627\u0644\u0636\u0639\u0641 \u0627\u0644\u062c\u0646\u0633\u064a \u0644\u062f\u0649 \u0627\u0644\u0634\u0628\u0627\u0628. \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0641\u0625\u0646 \u0627\u0644\u0646\u0642\u0627\u0621 \u0623\u0645\u0627\u0645 \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u0627\u0633\u062a\u0645\u0646\u0627\u0621 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062c\u0646\u0633\u064a \u0648\u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0628\u064a\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0648\u062a\u0648\u0641\u064a\u0631 \u0627\u0644\u0631\u0636\u0627 \u0627\u0644\u062c\u0646\u0633\u064a \u0627\u0644\u0639\u0627\u0645.<\/span><\/p>\n<h3><b>4. \u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629 \u0648\u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0623\u062b\u0628\u062a\u062a \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0645\u0631\u062a\u0641\u0639 \u0644\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u064a\u0624\u062f\u064a \u0625\u0644\u0649 \u0627\u0646\u062a\u0634\u0627\u0631 \u0623\u0639\u0644\u0649 \u0644\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0642\u0631\u0627\u0631 \u0627\u0644\u0639\u0627\u0637\u0641\u064a.<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC7835260\/\"> <span style=\"font-weight: 400;\">\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0643\u0645\u0628\u064a\u0648\u062a\u0631 \u0641\u064a \u0633\u0644\u0648\u0643 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 (2016)<\/span><\/a><span style=\"font-weight: 400;\">\u060c \u0648\u062c\u062f \u062a\u0642\u0631\u064a\u0631 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628 \u0648\u0627\u0644\u0642\u0644\u0642 \u0644\u062f\u0649 \u0647\u0624\u0644\u0627\u0621 \u0627\u0644\u0630\u0643\u0648\u0631 \u0627\u0644\u0630\u064a\u0646 \u064a\u0633\u062a\u062e\u062f\u0645\u0648\u0646 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631. \u064a\u0645\u0643\u0646 \u0644\u0640 NoFap \u0639\u0643\u0633 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u062d\u0627\u0644\u0627\u062a \u0627\u0644\u0646\u0641\u0633\u064a\u0629 \u0644\u0623\u0646\u0647 \u064a\u0639\u064a\u062f \u0636\u0628\u0637 \u0627\u0644\u062f\u0648\u0627\u0626\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u0627\u063a \u0639\u0644\u0649 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u062f\u0648\u0628\u0627\u0645\u064a\u0646 \u0644\u0631\u0641\u0639 \u0642\u062f\u0631\u0629 \u0627\u0644\u0642\u0648\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629<\/span><\/p>\n<h2><b>\u0643\u064a\u0641 \u062a\u0646\u062c\u062d \u0641\u064a \u062a\u062d\u062f\u064a NoFap<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0628\u0639\u062f \u0623\u0646 \u062d\u062f\u062f\u062a \u0628\u0639\u0636 \u0645\u0632\u0627\u064a\u0627 \u0648\u0639\u064a\u0648\u0628 \u062a\u062d\u062f\u064a NoFap\u060c \u0625\u0644\u064a\u0643 \u0628\u0639\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u0633\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0641\u0648\u0632:<\/span><\/p>\n<h3><b>1. \u062d\u062f\u062f \u0623\u0647\u062f\u0627\u0641\u064b\u0627 \u0648\u0627\u0636\u062d\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u0628\u062f\u0623 NoFap \u0628\u0647\u062f\u0641 \u062d\u064a\u0648\u064a \u0648\u0631\u0627\u0621\u0647. \u0647\u0644 \u062a\u0641\u0639\u0644 \u0630\u0644\u0643 \u0644\u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0625\u0646\u062a\u0627\u062c\u064a\u0629\u060c \u0623\u0648 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u062d\u064a\u0627\u062a\u0643 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629\u060c \u0623\u0648 \u0644\u0644\u062a\u062d\u0631\u0631 \u0645\u0646 \u0627\u0644\u0625\u062f\u0645\u0627\u0646\u060c \u0623\u0648 \u0644\u0623\u064a \u0633\u0628\u0628 \u0622\u062e\u0631\u061f \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0641\u064a\u0632 \u0646\u0641\u0633\u0643\u060c \u062e\u0627\u0635\u0629 \u0641\u064a \u0623\u0633\u0648\u0623 \u0623\u064a\u0627\u0645\u0643. \u0627\u0643\u062a\u0628 \u0623\u0647\u062f\u0627\u0641\u0643 \u0648\u0631\u0627\u062c\u0639\u0647\u0627 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631\u060c \u0648\u0630\u0643\u0651\u0631 \u0646\u0641\u0633\u0643 \u0628\u0639\u062f\u0645 \u0627\u0644\u0627\u0633\u062a\u0633\u0644\u0627\u0645.<\/span><\/p>\n<h3><b>2. \u0627\u0628\u062d\u062b \u0639\u0646 \u0634\u0631\u064a\u0643 \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0635\u062f\u064a\u0642\u064b\u0627 \u0623\u0648 \u0645\u062c\u0645\u0648\u0639\u0629 \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u062d\u064a\u062b \u062a\u0634\u0627\u0631\u0643 \u0627\u0644\u062f\u0639\u0645 \u0648\u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629 \u0645\u0639 \u0647\u0630\u0647 \u0627\u0644\u0639\u0627\u062f\u0629. \u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u062d\u062a\u0648\u064a NoFap \u0639\u0644\u0649 \u0645\u0648\u0642\u0639 \u0641\u0631\u0639\u064a \u0636\u062e\u0645 \u062d\u064a\u062b \u064a\u0634\u0627\u0631\u0643 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u062e\u0628\u0631\u0627\u062a \u0648\u064a\u0642\u062f\u0645\u0648\u0646 \u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0644\u0628\u0639\u0636\u0647\u0645 \u0627\u0644\u0628\u0639\u0636\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642 \u0627\u0644\u0635\u062d\u064a\u062d. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u0648\u062c\u0648\u062f \u0634\u062e\u0635 \u0645\u0627 \u0644\u0644\u062a\u062d\u062f\u062b \u0645\u0639\u0647 \u062e\u0644\u0627\u0644 \u062a\u0644\u0643 \u0627\u0644\u0644\u062d\u0638\u0627\u062a \u0627\u0644\u0636\u0639\u064a\u0641\u0629 \u064a\u062d\u062f\u062b \u0641\u0631\u0642\u064b\u0627 \u0643\u0628\u064a\u0631\u064b\u0627.<\/span><\/p>\n<h3><b>3. \u062a\u062c\u0646\u0628 \u0627\u0644\u0645\u062d\u0641\u0632\u0627\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062d\u062f\u062f \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u0628 \u0639\u0627\u062f\u0627\u062a\u0643 \u0627\u0644\u0642\u062f\u064a\u0645\u0629. \u0641\u064a \u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0633\u0628\u0628 \u0647\u0648 \u0627\u0644\u0645\u0644\u0644 \u0623\u0648 \u0627\u0644\u062a\u0648\u062a\u0631 \u0623\u0648 \u0627\u0644\u0648\u062d\u062f\u0629. \u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0639\u0631\u0641 \u0645\u0627 \u0647\u064a \u0645\u062d\u0641\u0632\u0627\u062a\u0643\u060c \u0642\u0645 \u0628\u062a\u0637\u0648\u064a\u0631 \u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u062d\u0648\u0644 \u0643\u064a\u0641\u064a\u0629 \u062a\u062c\u0646\u0628\u0647\u0627 \u0623\u0648 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u064a\u0647\u0627. \u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u0641\u0643\u0627\u0631:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0633\u0645\u0648\u0645 \u0627\u0644\u0631\u0642\u0645\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u062a\u062c\u0646\u0628 \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646 \u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u062a\u0648\u0627\u0635\u0644 \u0627\u0644\u0627\u062c\u062a\u0645\u0627\u0639\u064a \u0623\u0648 \u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0648\u064a\u0628 \u0627\u0644\u062a\u064a \u062a\u062c\u0639\u0644\u0643 \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062a\u062d\u0642\u0642 \u0645\u0646\u0647\u0627.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0647\u0648\u0627\u064a\u0627\u062a<\/b><span style=\"font-weight: 400;\">: \u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0646\u0634\u0627\u0637 \u0639\u0642\u0644\u0643 \u0648\u062c\u0633\u0645\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0647\u0648\u0627\u064a\u0627\u062a\u060c \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u062a\u0639\u0644\u0645 \u0645\u0647\u0627\u0631\u0629 \u062c\u062f\u064a\u062f\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u064a\u0642\u0638\u0647<\/b><span style=\"font-weight: 400;\">: \u063a\u0631\u0633 \u0627\u0644\u064a\u0642\u0638\u0629 \u0627\u0644\u0630\u0647\u0646\u064a\u0629 \u0648\u0627\u0644\u062a\u0623\u0645\u0644 \u0641\u064a \u0627\u0644\u0646\u0641\u0633 \u0644\u062a\u062d\u0642\u064a\u0642 \u062a\u0648\u0627\u0632\u0646 \u0623\u0641\u0636\u0644 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0623\u0641\u0643\u0627\u0631\u0647.<\/span><\/li>\n<\/ul>\n<h3><b>4. \u0645\u0627\u0631\u0633 \u0627\u0644\u062a\u0639\u0627\u0637\u0641 \u0645\u0639 \u0627\u0644\u0630\u0627\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u062a\u0630\u0643\u0631 \u0623\u0646 NoFap \u0647\u064a \u0639\u0645\u0644\u064a\u0629 \u0648\u0644\u064a\u0633\u062a \u0647\u062f\u0641\u064b\u0627. \u0633\u0648\u0641 \u062a\u0646\u0632\u0644\u0642. \u0648\u0644\u0643\u0646 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u062c\u0644\u0648\u0633 \u0647\u0646\u0627\u0643 \u0645\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0630\u0646\u0628 \u0648\u0627\u0644\u0639\u0627\u0631\u060c \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0641\u0643\u0631 \u0641\u064a \u0633\u0628\u0628 \u062d\u062f\u0648\u062b \u0630\u0644\u0643 \u0648\u062a\u0623\u062e\u0630 \u062f\u0631\u0633\u064b\u0627 \u0645\u0646\u0647\u061b \u0633\u0648\u0641 \u062a\u0646\u0632\u0644\u0642 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0628\u062b\u0642\u0629 \u062c\u062f\u064a\u062f\u0629 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631. \u0644\u0627 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u062d\u0631\u0643\u0629 \u0644\u0627 \u062a\u0634\u0648\u0628\u0647 \u0634\u0627\u0626\u0628\u0629. \u0644\u0630\u0644\u0643\u060c \u0627\u0644\u0623\u0645\u0631 \u0643\u0644\u0647 \u064a\u062a\u0639\u0644\u0642 \u0628\u0627\u0644\u0645\u062b\u0627\u0628\u0631\u0629\u060c \u0648\u0644\u064a\u0633 \u0627\u0644\u0643\u0645\u0627\u0644.<\/span><\/p>\n<h3><b>5. \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0630\u0627\u062a<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0644\u0627 \u062a\u0636\u064a\u0639 \u0648\u0642\u062a\u0643 \u0639\u0646\u062f\u0645\u0627 \u062a\u0645\u062a\u0646\u0639 \u0639\u0646 \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0648\u0627\u0644\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u064a\u0629 \u0641\u064a \u0623\u0645\u0648\u0631 \u063a\u064a\u0631 \u0636\u0631\u0648\u0631\u064a\u0629. \u0633\u0648\u0627\u0621 \u0643\u0627\u0646\u062a \u0645\u0647\u0646\u064a\u0629 \u0623\u0648 \u0635\u062d\u064a\u0629 \u0623\u0648 \u0634\u062e\u0635\u064a\u0629\u060c \u062e\u0635\u0635 \u0643\u0644 \u0647\u0630\u0627 \u0627\u0644\u0648\u0642\u062a \u0645\u0646 \u0623\u062c\u0644 \u0642\u0636\u064a\u0629 \u062c\u064a\u062f\u0629. \u0642\u062f \u062a\u062c\u062f \u0623\u0646\u0643 \u0623\u0643\u062b\u0631 \u062a\u0631\u0643\u064a\u0632\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0648\u0627\u0644\u0627\u0632\u062f\u0647\u0627\u0631.<\/span><\/p>\n<h3><b>6. \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0645\u062d\u0631\u0632 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643<\/b><\/h3>\n<p><span style=\"font-weight: 400;\">\u0627\u062d\u062a\u0641\u0638 \u0628\u0645\u062c\u0644\u0629 \u0644\u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0634\u0627\u0639\u0631 \u0648\u0627\u0644\u0639\u0642\u0628\u0627\u062a \u0648\u0627\u0644\u0646\u062c\u0627\u062d\u0627\u062a \u0641\u064a \u0631\u062d\u0644\u0629 NoFap. \u0628\u0647\u0630\u0647 \u0627\u0644\u0637\u0631\u064a\u0642\u0629\u060c \u064a\u0645\u0643\u0646\u0643 \u0631\u0624\u064a\u0629 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0630\u064a \u062d\u062f\u062b. \u064a\u062a\u064a\u062d \u062a\u062a\u0628\u0639 \u0627\u0644\u062a\u0642\u062f\u0645 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0627\u0644\u0623\u0646\u0645\u0627\u0637 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0629 \u0644\u0644\u0634\u062e\u0635 \u0648\u0625\u0646\u062c\u0627\u0632\u0627\u062a\u0647 \u0648\u0645\u0639\u0627\u0644\u0645\u0647 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u062f\u0627\u0641\u0639 \u0644\u0641\u062a\u0631\u0627\u062a \u0637\u0648\u064a\u0644\u0629.<\/span><\/p>\n<h2><b>\u0645\u0632\u0627\u064a\u0627 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 BlockP \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 NoFap<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u064a\u0639\u062f \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0631\u062d\u0644\u0629 NoFap \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0646\u0633\u0628\u064a\u064b\u0627\u060c \u0648\u0644\u0643\u0646 \u0623\u062f\u0648\u0627\u062a \u0645\u062b\u0644 BlockP \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0625\u0646\u062c\u0627\u0632 \u0647\u0630\u0647 \u0627\u0644\u0645\u0647\u0645\u0629. \u064a\u0634\u0631\u062d \u0647\u0630\u0627 \u0627\u0644\u0642\u0633\u0645 \u0623\u064a\u0636\u064b\u0627 \u0643\u064a\u0641 \u064a\u0645\u0643\u0646 \u0644\u0640 BlockP \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u062a\u0632\u0627\u0645\u0643 \u0628\u0640 NoFap.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0633\u064a\u0624\u062f\u064a \u0625\u0634\u0639\u0627\u0631 \u0625\u0644\u063a\u0627\u0621 \u0627\u0644\u062a\u062b\u0628\u064a\u062a \u0648\u062d\u0645\u0627\u064a\u0629 \u0643\u0644\u0645\u0629 \u0627\u0644\u0645\u0631\u0648\u0631 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u0624\u0648\u0644\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0625\u063a\u0631\u0627\u0621<\/b><span style=\"font-weight: 400;\">: \u064a\u0624\u062f\u064a \u0627\u0644\u062d\u0638\u0631 \u0627\u0644\u0634\u0627\u0645\u0644 \u0644\u0645\u0648\u0627\u0642\u0639 \u0627\u0644\u0648\u064a\u0628 \u0648\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0627\u0644\u0623\u062c\u0647\u0632\u0629 \u0627\u0644\u0645\u062d\u0645\u0648\u0644\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0639\u062f\u062f \u0645\u062d\u0641\u0632\u0627\u062a \u0627\u0644\u0627\u0646\u062a\u0643\u0627\u0633 \u0627\u0644\u0645\u062a\u0627\u062d\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u062a\u0631\u0643\u064a\u0632<\/b><span style=\"font-weight: 400;\">: \u064a\u062a\u064a\u062d \u0648\u0636\u0639 \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u062a\u062e\u0635\u064a\u0635 \u0648\u0642\u062a \u0644\u0644\u0639\u0645\u0644 \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0647\u0648\u0627\u064a\u0627\u062a \u0643\u0625\u0644\u0647\u0627\u0621 \u0639\u0646 \u0627\u0644\u062d\u0648\u0627\u0641\u0632.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0645\u062c\u062a\u0645\u0639 \u062f\u0627\u0639\u0645<\/b><span style=\"font-weight: 400;\">: \u064a\u0634\u0639\u0631 \u0627\u0644\u0645\u0631\u0621 \u0628\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0648\u0627\u0644\u062a\u0634\u062c\u064a\u0639 \u0639\u0646\u062f\u0645\u0627 \u064a\u0646\u062e\u0631\u0637 \u0641\u064a \u0645\u062c\u062a\u0645\u0639 \u064a\u0645\u0631 \u0628\u0646\u0641\u0633 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u0635\u062d\u0629 \u0627\u0644\u0639\u0642\u0644\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u062a\u0633\u0627\u0639\u062f \u0645\u064a\u0632\u0627\u062a \u0627\u0644\u062a\u0623\u0645\u0644 \u0641\u064a \u0627\u0644\u062a\u0639\u0627\u0645\u0644 \u0645\u0639 \u0627\u0644\u062a\u0648\u062a\u0631 \u0648\u0627\u0644\u0631\u063a\u0628\u0629\u060c \u0645\u0645\u0627 \u064a\u0639\u0632\u0632 \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629.<\/span><\/li>\n<\/ul>\n<h2><b>\u062e\u0627\u062a\u0645\u0629<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u0648\u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0647\u064a \u062b\u0645\u0631\u0629 <\/span><b>NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627<\/b><span style=\"font-weight: 400;\"> \u0648\u064a\u0643\u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a \u0641\u064a \u0625\u0637\u0644\u0627\u0642 \u0641\u0648\u0627\u0626\u062f \u0645\u062f\u0649 \u0627\u0644\u062d\u064a\u0627\u0629 \u0644\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u0644\u062a\u0632\u0645\u0648\u0646 \u0628\u0647\u0627. \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u0631\u062d\u0644\u0629 \u062a\u062d\u0648\u064a\u0644\u064a\u0629 \u0628\u0634\u0643\u0644 \u0639\u0645\u064a\u0642 &#8211; \u0628\u062f\u0621\u064b\u0627 \u0645\u0646 \u0627\u0644\u0648\u0636\u0648\u062d \u0627\u0644\u0639\u0642\u0644\u064a \u0627\u0644\u0645\u0639\u0632\u0632 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0625\u0646\u062a\u0627\u062c\u064a\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0639\u0648\u0627\u0637\u0641 \u0627\u0644\u0641\u0631\u062f \u0648\u0639\u0644\u0627\u0642\u0627\u062a\u0647 \u0627\u0644\u0645\u062a\u0641\u0648\u0642\u0629 &#8211; \u0648\u0647\u0648 \u0645\u0627 \u064a\u0633\u062a\u062d\u0642 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u0627\u0644\u0627\u0646\u0633\u062d\u0627\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0648\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062e\u0637 \u0627\u0644\u062b\u0627\u0628\u062a \u0627\u0644\u0645\u062e\u064a\u0641.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u0639\u0646\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u0627\u0644\u062a\u062d\u062f\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u0633\u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u062a\u0646\u0627\u063a\u0645 \u0648\u0627\u0644\u062b\u0642\u0629 \u0628\u0627\u0644\u0646\u0641\u0633 \u0648\u0627\u0644\u0648\u0636\u0648\u062d \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u0646\u0638\u0631\u062a\u0643 \u0644\u0644\u062d\u064a\u0627\u0629. \u0644\u0630\u0627\u060c \u0641\u0625\u0646 \u062a\u062d\u062f\u064a NoFap \u0647\u0630\u0627 \u0647\u0648 \u0641\u0631\u0635\u0629 \u062a\u064f\u0645\u0646\u062d \u0644\u0643 \u0644\u0625\u062a\u0642\u0627\u0646\u0647 \u0648\u0627\u0644\u0646\u062c\u0627\u062d \u0641\u064a \u0627\u0644\u062d\u064a\u0627\u0629\u060c \u0648\u062d\u062a\u0649 \u0644\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0623\u0648 \u0623\u0646 \u062a\u0635\u0628\u062d \u0634\u062e\u0635\u064b\u0627 \u0645\u0646\u062a\u062c\u064b\u0627\u060c \u0623\u0648 \u062a\u062d\u0631\u0631 \u0646\u0641\u0633\u0643 \u0645\u0646 \u0627\u0644\u0633\u0644\u0648\u0643\u064a\u0627\u062a \u0627\u0644\u0625\u062f\u0645\u0627\u0646\u064a\u0629.<\/span><\/p>\n<h2><b>\u0627\u0644\u0623\u0633\u0626\u0644\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u062d\u0648\u0644 \u0641\u0648\u0627\u0626\u062f NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627<\/b><\/h2>\n<h3><b>1. \u0647\u0644 \u064a\u0645\u0643\u0646\u0646\u064a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629 \u0641\u064a \u062a\u062d\u062f\u064a NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627\u061f<\/b><\/h3>\n<p><b>\u0633\u0646\u064a\u0646.<\/b><span style=\"font-weight: 400;\"> \u064a\u0645\u0643\u0646 \u0644\u0623\u064a \u0634\u062e\u0635 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u062d\u062f\u064a NoFap \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u064b\u0627\u060c \u0644\u0643\u0646 \u0627\u0644\u0646\u062c\u0627\u062d \u064a\u0639\u062a\u0645\u062f \u0639\u0644\u0649 \u0623\u0634\u064a\u0627\u0621 \u0643\u062b\u064a\u0631\u0629\u060c \u0645\u062b\u0644:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0648\u062c\u0648\u062f \u062f\u0627\u0641\u0639 \u0642\u0648\u064a<\/b><span style=\"font-weight: 400;\">: \u0643\u0644\u0645\u0627 \u0639\u0631\u0641\u062a \u0633\u0628\u0628 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u0645\u0634\u0627\u0631\u0643\u0629\u060c \u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u0630\u0644\u0643 \u0623\u0641\u0636\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u062d\u0636\u064a\u0631<\/b><span style=\"font-weight: 400;\">: \u0625\u0646 \u062a\u062d\u062f\u064a\u062f \u0623\u0647\u062f\u0627\u0641 \u0648\u0627\u0642\u0639\u064a\u0629 \u0648\u0627\u062a\u0628\u0627\u0639 \u0646\u0647\u062c \u0648\u0627\u0636\u062d \u0633\u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0644\u0628 \u0639\u0644\u0649 \u062a\u0644\u0643 \u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0623\u0646\u0638\u0645\u0629 \u0627\u0644\u062f\u0639\u0645<\/b><span style=\"font-weight: 400;\">: \u0633\u062a\u0643\u0648\u0646 \u0647\u0630\u0647 \u0645\u0646\u062a\u062f\u064a\u0627\u062a \u0639\u0628\u0631 \u0627\u0644\u0625\u0646\u062a\u0631\u0646\u062a \u0644\u0634\u0631\u0643\u0627\u0621 \u0627\u0644\u0645\u0633\u0627\u0621\u0644\u0629 \u0648\u0627\u0644\u062a\u064a \u0633\u062a\u0628\u0642\u064a\u0643 \u0645\u062a\u062d\u0641\u0632\u064b\u0627 \u0648\u062a\u0636\u0645\u0646 \u0628\u0642\u0627\u0626\u0643 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0631 \u0627\u0644\u0635\u062d\u064a\u062d.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0648\u0642\u0639\u0627\u062a \u0648\u0627\u0642\u0639\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u0625\u0646\u0647\u0627 \u0631\u062d\u0644\u0629 \u0623\u0641\u0639\u0648\u0627\u0646\u064a\u0629. \u0627\u0644\u0623\u064a\u0627\u0645 \u0644\u064a\u0633\u062a \u0633\u0644\u0633\u0629\u060c \u0648\u0647\u0630\u0627 \u0623\u0645\u0631 \u0637\u0628\u064a\u0639\u064a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0625\u0631\u0627\u062f\u0629 \u0627\u0644\u062a\u063a\u064a\u064a\u0631<\/b><span style=\"font-weight: 400;\">: \u0627\u0644\u0645\u0631\u0648\u0646\u0629 \u0641\u064a \u0627\u0644\u062a\u063a\u064a\u064a\u0631\u060c \u0648\u0630\u0644\u0643 \u0644\u0623\u0646\u0647 \u0641\u064a \u0646\u0647\u0627\u064a\u0629 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u064a\u062a\u0639\u0644\u0645 \u0627\u0644\u0645\u0631\u0621 \u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0639\u0646 \u0647\u0648\u064a\u062a\u0647.<\/span><\/li>\n<\/ul>\n<h3><b>2. \u0645\u0627 \u0647\u064a \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0644\u0640 NoFap\u061f<\/b><\/h3>\n<p><b>\u0633\u0646\u064a\u0646.<\/b><span style=\"font-weight: 400;\"> \u0623\u0641\u0627\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0623\u0646\u0647\u0645 \u0645\u0631\u0648\u0627 \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u063a\u064a\u064a\u0631 \u0627\u0644\u0625\u064a\u062c\u0627\u0628\u064a\u060c \u062d\u062a\u0649 \u0639\u0646\u062f\u0645\u0627 \u064a\u0639\u0627\u0646\u064a \u0623\u0634\u062e\u0627\u0635 \u0622\u062e\u0631\u0648\u0646 \u0645\u0646 \u0628\u0639\u0636 \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u0636\u0627\u0631\u0629 \u0644\u0631\u062d\u0644\u0629 NoFap. \u0627\u0644\u0622\u062b\u0627\u0631 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0645\u0628\u0644\u063a \u0639\u0646\u0647\u0627 \u0647\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u063a\u064a\u0631\u0627\u062a \u0627\u0644\u062c\u0633\u062f\u064a\u0629<\/b><span style=\"font-weight: 400;\">:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0634\u064a\u0626\u064b\u0627 \u063a\u064a\u0631 \u0645\u062a\u0645\u0627\u0633\u0643\u060c \u0623\u0648 \u0623\u0646 \u0627\u0644\u062d\u0627\u0644\u0629 \u0627\u0644\u062c\u0633\u062f\u064a\u0629 \u063a\u064a\u0631 \u0645\u0631\u064a\u062d\u0629<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0648\u064a\u062e\u062a\u0644\u0641 \u0627\u0644\u0646\u0648\u0645 \u0645\u0646 \u062d\u064a\u062b \u0623\u0646 \u0627\u0644\u0625\u0646\u0633\u0627\u0646 \u0644\u0646 \u064a\u062d\u0635\u0644 \u0623\u0628\u062f\u064b\u0627 \u0639\u0644\u0649 \u0646\u0648\u0645 \u0645\u0646\u0627\u0633\u0628\u060c \u0628\u064a\u0646\u0645\u0627 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u064a\u062a\u0645 \u062a\u062d\u0641\u064a\u0632 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u0627\u0644\u0646\u0648\u0645<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0645\u0648\u062c\u0627\u062a \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0635\u062f\u0627\u0639 \u064a\u0646\u062a\u062c \u0639\u0646 \u0627\u0644\u0639\u0627\u0628\u0631\u0629.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0646\u0641\u0633\u064a\u0629<\/b><span style=\"font-weight: 400;\">:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u064a\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0647\u064a\u062c \u0648\u0627\u0644\u0642\u0644\u0642 \u062e\u0644\u0627\u0644 \u0627\u0644\u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u0623\u0648\u0644\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u0645\u0632\u0627\u062c \u0648\u0627\u0644\u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0639\u0627\u0637\u0641\u064a\u0629.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0635\u0639\u0648\u0628\u0627\u062a \u0627\u0644\u062a\u0631\u0643\u064a\u0632 \u0648\u0627\u0644\u062a\u0642\u0644\u0628\u0627\u062a \u0627\u0644\u062a\u062d\u0641\u064a\u0632\u064a\u0629.<\/span><\/li>\n<\/ul>\n<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0623\u062b\u064a\u0631 &#8220;\u0627\u0644\u062e\u0637 \u0627\u0644\u062b\u0627\u0628\u062a&#8221;.<\/b><span style=\"font-weight: 400;\">:<\/span>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0625\u0646\u0647\u0627 \u0642\u0635\u064a\u0631\u0629 \u0627\u0644\u0645\u062f\u0649 \u0628\u0639\u0636 \u0627\u0644\u0634\u064a\u0621. \u0633\u062a\u0628\u062f\u0623 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0631\u063a\u0628\u0629 \u0627\u0644\u062c\u0646\u0633\u064a\u0629 \u0641\u064a \u0627\u0644\u0627\u0646\u062e\u0641\u0627\u0636\u060c \u0623\u0648 \u064a\u0628\u062f\u0623 \u0627\u0644\u062f\u0627\u0641\u0639 \u0641\u064a \u0627\u0644\u062a\u0623\u0631\u062c\u062d<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"2\"><span style=\"font-weight: 400;\">\u0627\u0646\u062a\u0642\u0644 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0627\u063a \u0628\u064a\u0646\u0645\u0627 \u0644\u0627 \u064a\u0628\u062f\u0648 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0634\u064a\u0626\u064b\u0627 \u0645\u062a\u0635\u0644\u0627\u064b<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3><b>3. \u0647\u0644 NoFap \u0637\u0648\u064a\u0644 \u0627\u0644\u0623\u0645\u062f \u0635\u062d\u064a\u061f<\/b><\/h3>\n<p><b>\u0633\u0646\u064a\u0646.<\/b><span style=\"font-weight: 400;\"> \u064a\u0624\u062b\u0631 NoFap \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u062a\u0645\u0627\u0645\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0637\u0648\u064a\u0644\u0629 \u062c\u062f\u064b\u0627. \u0641\u064a \u0628\u0639\u0636 \u0627\u0644\u0623\u062d\u064a\u0627\u0646\u060c \u062a\u0634\u0645\u0644 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0645\u0627 \u064a\u0644\u064a:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0635\u062d\u0629 \u0646\u0641\u0633\u064a\u0629 \u0623\u0641\u0636\u0644<\/b><span style=\"font-weight: 400;\">: \u064a\u0634\u0639\u0631 \u0645\u0639\u0638\u0645 \u0627\u0644\u0646\u0627\u0633 \u0623\u0646 \u062a\u0642\u0644\u064a\u0644 \u0639\u0627\u062f\u0629 \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0625\u0628\u0627\u062d\u064a\u0629 \u0623\u0648 \u0627\u0644\u0625\u0642\u0644\u0627\u0639 \u0639\u0646\u0647\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0642\u0644\u0642 \u0648\u0627\u0644\u0627\u0643\u062a\u0626\u0627\u0628.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0639\u0644\u0627\u0642\u0627\u062a<\/b><span style=\"font-weight: 400;\">: \u0630\u0643\u0631 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0641\u064a \u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u062d\u064a\u0627\u0646 \u0648\u062c\u0648\u062f \u0639\u0644\u0627\u0642\u0629 \u0623\u0639\u0645\u0642 \u0645\u0639 \u0634\u0631\u064a\u0643\u0647\u0645 \u0648\u062a\u0648\u0627\u0635\u0644 \u0623\u0641\u0636\u0644.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u062a\u0646\u0638\u064a\u0645 \u0630\u0627\u062a\u064a \u0623\u0641\u0636\u0644<\/b><span style=\"font-weight: 400;\">: \u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u0645\u0646 \u0627\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0646\u0633 \u0645\u0646 \u0634\u0623\u0646\u0647\u0627 \u0623\u0646 \u062a\u0648\u0641\u0631 \u0642\u062f\u0631\u0627 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u0633\u064a\u0637\u0631\u0629 \u0641\u064a \u0627\u062e\u062a\u064a\u0627\u0631 \u062e\u064a\u0627\u0631\u0627\u062a \u0623\u0641\u0636\u0644.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">\u0645\u0646 \u0646\u0627\u062d\u064a\u0629 \u0623\u062e\u0631\u0649\u060c \u064a\u062c\u0628 \u0639\u0644\u0649 \u0645\u0642\u062f\u0645\u064a \u0627\u0644\u0631\u0639\u0627\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u062a\u0648\u0635\u064a\u0644 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u0634\u062e\u0635\u064a\u0629 \u0648\u062a\u062d\u062f\u064a\u062f \u0645\u0648\u0627\u0639\u064a\u062f \u0627\u0644\u0645\u062a\u0627\u0628\u0639\u0629 \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0645\u0646\u062a\u0638\u0645\u0629. \u0627\u0633\u062a\u062c\u0627\u0628\u0629 NoFap \u0627\u0644\u0641\u0631\u062f\u064a\u0629 \u0645\u0645\u0643\u0646\u0629\u060c \u0648\u0647\u0630\u0627 \u0643\u0644 \u0645\u0627 \u064a\u0647\u0645 \u0641\u064a\u0645\u0627 \u064a\u062a\u0639\u0644\u0642 \u0628\u062a\u0648\u0627\u0632\u0646 \u062d\u064a\u0627\u062a\u0643.<\/span><\/p>\n<h3><b>4. \u0647\u0644 \u064a\u0632\u064a\u062f \u0647\u0631\u0645\u0648\u0646 \u0627\u0644\u062a\u0633\u062a\u0648\u0633\u062a\u064a\u0631\u0648\u0646 \u0644\u062f\u064a\u0643 \u0639\u0646\u062f\u0645\u0627 \u0644\u0627 \u062a\u0635\u0627\u0628 \u0628\u0627\u0644\u0645\u0631\u0636\u061f<\/b><\/h3>\n<p><b>\u0633\u0646\u064a\u0646.<\/b><span style=\"font-weight: 400;\"> \u062a\u0642\u0648\u0644 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646\u0647 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0645\u0646 \u064a\u0645\u0627\u0631\u0633\u0648\u0646 \u0627\u0644\u0639\u0627\u062f\u0629 \u0627\u0644\u0633\u0631\u064a\u0629\u060c \u0641\u0625\u0646 \u062d\u0627\u0644\u0629 \u0627\u0646\u062e\u0641\u0627\u0636 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0646\u0633\u064a\u0627\u0646 \u0627\u0644\u0639\u0627\u062f\u0629 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aria-level=\"1\"><b>\u0627\u0644\u0641\u0631\u0648\u0642 \u0627\u0644\u0641\u0631\u062f\u064a\u0629<\/b><span style=\"font-weight: 400;\">: \u064a\u0633\u062a\u062c\u064a\u0628 \u0627\u0644\u0646\u0627\u0633 \u0628\u0634\u0643\u0644 \u0645\u062e\u062a\u0644\u0641 \u0644\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u0628\u0633\u0628\u0628 \u0627\u062e\u062a\u0644\u0627\u0641 \u0627\u0644\u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0628\u064a\u0648\u0644\u0648\u062c\u064a\u0629 \u0641\u064a \u0623\u062c\u0633\u0627\u0645\u0647\u0645.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0646\u0645\u0637 \u0627\u0644\u062d\u064a\u0627\u0629<\/b><span style=\"font-weight: 400;\">: \u0645\u0627 \u064a\u062f\u062e\u0644\u0647 \u0627\u0644\u0645\u0631\u0621 \u0625\u0644\u0649 \u062c\u0633\u0645\u0647\u060c \u0648\u0639\u062f\u062f \u0627\u0644\u0633\u0627\u0639\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0646\u0627\u0645\u0647\u0627 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\u060c \u0648\u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0627\u0631\u0633\u0647\u0627 \u064a\u0633\u0627\u0639\u062f \u0623\u064a\u0636\u064b\u0627 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u0647\u0631\u0645\u0648\u0646\u0627\u062a.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u0628\u062d\u062b<\/b><span style=\"font-weight: 400;\">: \u0647\u0646\u0627\u0643 \u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0644\u0641\u0647\u0645 \u0647\u0630\u0627 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u064a \u0644\u0644\u0627\u0645\u062a\u0646\u0627\u0639 \u0639\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062c\u0646\u0633 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