{"id":10248,"date":"2022-08-27T13:48:25","date_gmt":"2022-08-27T11:48:25","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10248"},"modified":"2022-08-27T13:48:25","modified_gmt":"2022-08-27T11:48:25","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d9%84%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d9%84%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a \u0644\u0644\u0628\u0637\u0646 \u0648\u0644\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629"},"content":{"rendered":"\n<p>\u0645\u0639 \u0628\u062f\u0627\u064a\u0629 \u0623\u0632\u0645\u0629 \u0643\u0648\u0631\u0648\u0646\u0627\u060c \u0628\u062f\u0623\u062a <a rel=\"noreferrer noopener\" href=\"https:\/\/chloeting.com\/\" target=\"_blank\">Chloe Ting<\/a> \u062e\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u062c\u0645\u064a\u0644 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0634\u0647\u064a\u0631\u0629\u060c \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062e\u0635\u0635\u062a\u0647\u0627 \u0639\u0644\u0649 \u0646\u062d\u0648 \u062a\u062d\u062f\u064a 14 \u064a\u0648\u0645 \u0648\u0622\u062e\u0631 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u060c \u0648\u0630\u0644\u0643 \u062d\u0633\u0628 \u0647\u062f\u0641 \u0643\u0644 \u0634\u062e\u0635 \u0628\u064a\u0646 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c \u0648\u0645\u0646 \u0647\u0646\u0627 \u0646\u062a\u0639\u0631\u0641 \u0625\u0644\u0649 \u0634\u0631\u062d \u062a\u062d\u062f\u064a <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a <\/strong>\u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629.. \u0641\u062a\u0627\u0628\u0639\u0646\u0627.<\/p>\n\n\n\n<p><strong><strong><mark><strong><strong><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/a><\/strong><br><\/strong><\/mark><strong><strong><mark><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/a>.<\/mark><\/strong><\/strong><\/strong><\/strong><\/p>\n\n\n\n<h2><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u0634\u0631\u062d \u062a\u062d\u062f\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a <\/mark><\/h2>\n\n\n\n<p>\u062a\u0639\u062a\u0628\u0631 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%84%d9%88%d9%8a\/\" target=\"_blank\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a<\/a> \u062a\u064a\u0646\u062c \u0623\u062d\u062f <strong>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629<\/strong> \u0627\u0644\u0645\u062e\u0635\u0635\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u060c \u062d\u064a\u062b \u064a\u0633\u062a\u0645\u0631 \u0644\u0645\u062f\u0629 14 \u064a\u0648\u0645 \u062a\u0642\u062f\u0645 \u0641\u064a\u0647\u0645 \u0643\u0644\u0648\u064a \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0639\u0644\u0649 \u062d\u0633\u0627\u0628\u0647\u0627 \u0627\u0644\u0631\u0633\u0645\u064a \u0639\u0644\u0649 \u064a\u0648\u062a\u064a\u0648\u0628\u060c \u0645\u0639 \u062a\u062d\u062f\u064a\u062f 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\u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0633\u0647\u0644\u0629. <\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u062c \u0641\u064a \u0623\u064a \u0645\u0643\u0627\u0646 \u0648\u062e\u0627\u0635\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644. <\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0633\u0647\u0644 \u0623\u0646 \u064a\u0639\u062a\u0645\u062f \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u0648\u0646 \u0647\u0630\u0627 \u0627\u0644\u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0648\u0646\u0647 \u0645\u062e\u0635\u0635 \u0644\u0647\u0645. <\/li><li>\u064a\u0630\u0643\u0631 \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 \u0644\u0643\u0648\u064a \u062a\u064a\u0646\u062c \u064a\u0633\u062a\u0647\u062f\u0641 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0627\u0644\u062c\u0633\u0645. <\/li><li>\u0643\u0645\u0627 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u0627\u0644\u0648\u0635\u0648\u0644 \u0625\u0644\u0649 \u0646\u062a\u0627\u0626\u062c\u0647\u0627 \u0641\u064a \u0648\u0642\u062a \u0642\u064a\u0627\u0633\u064a. <\/li><li>\u0648\u0623\u062e\u064a\u0631\u064b\u0627\u060c \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u064a\u064a\u0646\u062c \u0628\u062f\u0648\u0646 \u0623\u064a \u0645\u0639\u062f\u0627\u062a \u0623\u0648 \u0623\u062f\u0648\u0627\u062a. <\/li><\/ol>\n\n\n\n<p class=\"has-text-align-center\">\u064a\u0630\u0643\u0631 \u0623\u0646\u0647 \u0641\u064a \u062d\u0627\u0644\u0629 \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u062d\u062f\u064a 14 \u064a\u0648\u0645\u060c \u064a\u0645\u0643\u0646 \u0627\u0644\u0627\u0646\u0637\u0644\u0627\u0642 \u0646\u062d\u0648 \u062a\u062d\u062f\u064a 30 \u064a\u0648\u0645\u061b \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0623\u0641\u0636\u0644 \u0627\u0644\u0646\u062a\u0627\u0626\u062c\u060c \u0648\u0641\u064a \u0648\u0642\u062a \u0642\u064a\u0627\u0633\u064a\u060c \u0648\u0627\u0644\u0622\u0646: \u0646\u0628\u062f\u0623 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u062c \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646. <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8612\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\"><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba-%d8%a8%d8%a7%d9%84%d8%b9%d8%b1%d8%a8%d9%8a-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a<\/a> \u0644\u0644\u0628\u0637\u0646 <\/mark><\/h4>\n\n\n\n<ul><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0643\u0628\u0629 High knees  <\/strong><br>\u0642\u0641 \u0628\u0633\u0627\u0642\u064a\u0646 \u0645\u062a\u0642\u0627\u0631\u0628\u062a\u064a\u0646\u060c \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u0627\u0628\u062f\u0623 \u0628\u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0645\u0643\u0627\u0646\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0644\u0623\u0639\u0644\u0649 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629\u060c \u062b\u0645 \u0642\u0645 \u0628\u0627\u0644\u0625\u0633\u0631\u0627\u0639 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631. <\/li><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0642 \u0645\u0639 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 Bicycle Crunches <\/strong><br>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u062d\u0627\u0648\u0644 \u0623\u0646 \u062a\u0642\u0648\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0634\u0643\u0644 \u062f\u0627\u0626\u0631\u064a \u0643\u0645\u0627 \u0644\u0648 \u0643\u0646\u062a \u062a\u0631\u0643\u0628 \u062f\u0631\u0627\u062c\u0629\u060c \u0648\u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u062c\u0632\u0621 \u0627\u0644\u0639\u0644\u0648\u064a \u0645\u0646 \u0627\u0644\u062c\u0633\u0645 \u064a\u0645\u064a\u0646\u064b\u0627 \u0648\u064a\u0633\u0627\u0631\u064b\u0627. <\/li><li><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u062d\u0642 \u0627\u0644\u0639\u0643\u0633\u064a Reverse Crunches <\/strong><br>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0631\u0641\u0639\u0647\u0645\u0627 \u0639\u0646 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u060c \u0648\u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631 \u062b\u0645 \u0641\u0631\u062f\u0647\u0645\u0627 \u062f\u0648\u0646 \u0645\u0644\u0627\u0645\u0633\u0629 \u0627\u0644\u0623\u0631\u0636. <\/li><li><strong>\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0644 Mountain Climber Twist <\/strong><br>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u062c\u0639\u0644 \u0646\u0642\u0637\u0629 \u0627\u0644\u0627\u0631\u062a\u0643\u0627\u0632 \u0647\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0627\u0644\u0645\u0641\u0631\u0648\u062f\u064a\u0646 \u0648\u0645\u0634\u0637 \u0627\u0644\u0642\u062f\u0645\u060c \u0627\u0644\u0622\u0646 \u0642\u0645 \u0628\u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631. <\/li><li><strong>\u062a\u0645\u0631\u064a\u0646 plank Jacks <\/strong><br>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0648\u062c\u0647\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0648\u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0645\u0634\u0637 \u0627\u0644\u0642\u062f\u0645\u060c \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u062c\u0633\u0645 \u0628\u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062b\u0645 \u0642\u0645 \u0628\u0641\u062a\u062d \u0627\u0644\u0633\u0627\u0642\u064a\u0646 \u0628\u0627\u0644\u0642\u0641\u0632 \u062b\u0645 \u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0648\u0636\u0639 \u0627\u0644\u0623\u0648\u0644.<\/li><\/ul>\n\n\n\n<p>\u064a\u062a\u0645 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0639\u0644\u0649 \u0646\u062d\u0648 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0642\u0633\u0645\u0629 \u0625\u0644\u0649 8: 10 \u0639\u062f\u0627\u062a\u060c \u0645\u0639 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631. <\/p>\n\n\n\n<p class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">\u0647\u0644 \u062a\u0631\u063a\u0628 \u0641\u064a \u0645\u0634\u0627\u0647\u062f\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0644\u062e\u0633\u0627\u0631\u0629 \u0627\u0644\u0648\u0632\u0646 \u0645\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a\u061f \u0627\u0636\u063a\u0637 \u0647\u0646\u0627:<br>(<a rel=\"noreferrer noopener\" href=\"https:\/\/www.youtube.com\/watch?v=2MoGxae-zyo\" target=\"_blank\">do this everyday to lose weight<\/a>)<\/mark><\/p>\n\n\n\n<h5 class=\"has-text-align-center\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-luminous-vivid-orange-color\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a \u0644\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0630\u0646\u0648\u062f<\/mark><\/h5>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a \u0630\u0643\u0631\u0647\u0627 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u062a\u0631\u0627\u0643\u0645\u0629 \u0644\u0644\u0630\u0631\u0627\u0639\u064a\u0646\u060c \u0642\u0645 \u0628\u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0639\u0644\u0649 \u0646\u062d\u0648 4 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 8: 10 \u0639\u062f\u0627\u062a\u060c \u0645\u0639 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644. <\/p>\n\n\n\n<figure class=\"wp-block-table aligncenter is-style-stripes\"><table><tbody><tr><td><strong>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644<\/strong><\/td><td>\u2013 \u0642\u0641 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<br>\u2013 \u0645\u0639 \u0641\u0631\u062f \u0627\u0644\u064a\u062f\u064a\u0646 \u0628\u0635\u0648\u0631\u0629 \u0623\u0641\u0642\u064a\u0629 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u062c\u0633\u0645.<br>\u2013 \u0627\u0644\u0622\u0646: \u062d\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u0635\u0648\u0631\u0629 \u062f\u0627\u0626\u0631\u064a\u0629.<\/td><\/tr><tr><td><strong>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a<\/strong><\/td><td>\u2013 \u0642\u0641 \u0623\u0645\u0627\u0645 \u062d\u0627\u0626\u0637 \u0628\u0634\u0643\u0644 \u0645\u0633\u062a\u0642\u064a\u0645.<br>\u2013 \u062b\u0628\u062a \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<br>\u2013 \u0627\u0633\u062a\u0646\u062f \u0639\u0644\u0649 \u0627\u0644\u062d\u0627\u0626\u0637 \u0628\u0643\u0644\u062a\u0627 \u0627\u0644\u064a\u062f\u064a\u0646.<br>\u2013 \u0642\u0645 \u0628\u0627\u0644\u0625\u0646\u062d\u0646\u0627\u0621 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u062d\u0627\u0626\u0637.<br>\u2013 \u0648\u0630\u0644\u0643 \u0628\u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062b\u0645 \u0641\u0631\u062f\u0647\u0645\u0627.<\/td><\/tr><tr><td><strong>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b<\/strong><\/td><td>\u2013 \u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0645\u0639 \u0627\u0644\u0648\u0642\u0648\u0641 \u0645\u0646\u062d\u0646\u064a\u064b\u0627.<br>\u2013 \u0627\u062b\u0646\u064a \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0639 \u0648\u0636\u0639\u0647\u0645\u0627 \u0628\u0634\u0643\u0644 \u0623\u0641\u0642\u064a.<br>\u2013 \u062d\u0631\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0648\u0627\u0644\u0643\u062a\u0641 \u0646\u062d\u0648 \u0627\u0644\u0638\u0647\u0631 \u062b\u0645 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<blockquote class=\"wp-block-quote\"><p><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-cyan-bluish-gray-color\">\u0646\u0646\u0635\u062d\u0643.. \u0642\u0628\u0644 \u0623\u0646 \u062a\u0639\u062a\u0645\u062f \u0623\u064a \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0623\u0648 \u0623\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u0631\u0627\u062c\u0639 \u0627\u0644\u0637\u0628\u064a\u0628 \u0627\u0644\u0645\u062e\u062a\u0635\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0646 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0623\u064a \u0639\u0631\u0636 \u0623\u0648 \u0645\u0631\u0636 \u0623\u0648 \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u064a \u0623\u062f\u0648\u064a\u0629\u060c \u0648\u0630\u0644\u0643 \u062d\u0631\u0635\u064b\u0627 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u0629 \u0635\u062d\u062a\u0643. <\/mark><\/p><\/blockquote>\n\n\n\n<p>\u0648\u0628\u0639\u062f \u0623\u0646 \u062a\u0639\u0631\u0641\u0646\u0627 \u0625\u0644\u0649 \u062a\u062d\u062f\u064a <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646<\/strong> \u0645\u0627 \u0631\u0623\u064a\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%ad%d8%af%d9%8a-%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba-14-%d9%8a%d9%88%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a<\/a> \u0644\u0645\u062f\u0629 14 \u064a\u0648\u0645\u064b\u0627 \u062b\u0645 \u0634\u0627\u0631\u0643\u0646\u0627 \u0625\u064a\u062c\u0627\u0628\u064a\u0627\u062a \u0648\u0633\u0644\u0628\u064a\u0627\u062a \u0627\u0644\u062a\u062c\u0631\u0628\u0629 \u0641\u064a \u062a\u0639\u0644\u064a\u0642\u061f \u0634\u0627\u0631\u0643\u0646\u0627\u060c \u0648\u0643\u0646 \u0645\u0644\u0647\u0645\u064b\u0627 \u0644\u0644\u062c\u0645\u064a\u0639.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0645\u0639 \u0628\u062f\u0627\u064a\u0629 \u0623\u0632\u0645\u0629 \u0643\u0648\u0631\u0648\u0646\u0627\u060c \u0628\u062f\u0623\u062a Chloe Ting \u062e\u0628\u064a\u0631\u0629 \u0627\u0644\u062a\u062c\u0645\u064a\u0644 \u0648\u0627\u0644\u0645\u062f\u0631\u0628\u0629 \u0627\u0644\u0634\u0647\u064a\u0631\u0629\u060c \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062e\u0635\u0635\u062a\u0647\u0627 \u0639\u0644\u0649 \u0646\u062d\u0648 \u062a\u062d\u062f\u064a 14 \u064a\u0648\u0645 \u0648\u0622\u062e\u0631 \u0644\u0645\u062f\u0629 30 \u064a\u0648\u0645\u060c \u0648\u0630\u0644\u0643 \u062d\u0633\u0628 \u0647\u062f\u0641 \u0643\u0644 \u0634\u062e\u0635 \u0628\u064a\u0646 \u0625\u0646\u0642\u0627\u0635 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