{"id":10481,"date":"2022-09-14T13:57:24","date_gmt":"2022-09-14T11:57:24","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10481"},"modified":"2022-09-14T13:57:24","modified_gmt":"2022-09-14T11:57:24","slug":"%d9%83%d9%8a%d9%81-%d8%a7%d9%86%d8%ad%d9%81-%d8%a8%d8%b7%d9%86%d9%8a-%d9%81%d9%8a-%d8%a3%d8%b3%d8%b1%d8%b9-%d9%88%d9%82%d8%aa%d8%9f","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a7%d9%86%d8%ad%d9%81-%d8%a8%d8%b7%d9%86%d9%8a-%d9%81%d9%8a-%d8%a3%d8%b3%d8%b1%d8%b9-%d9%88%d9%82%d8%aa%d8%9f\/","title":{"rendered":"\u0643\u064a\u0641 \u0627\u0646\u062d\u0641 \u0628\u0637\u0646\u064a \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a\u061f"},"content":{"rendered":"\n<p>\u064a\u0642\u0648\u0644 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0625\u0646 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0644\u0627 \u064a\u0645\u0646\u062d\u0643 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0648\u0645\u0638\u0647\u0631 \u0623\u0646\u064a\u0642 \u0641\u0642\u0637\u060c \u0628\u0644 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0639\u064a\u0634 \u0628\u0635\u062d\u0629 \u062c\u064a\u062f\u0629 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644. \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0623\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0642\u062f \u062a\u062a\u0633\u0628\u0628 \u0641\u064a \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0643\u0631\u064a\u060c \u0648\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u0644\u0630\u0627 \u0646\u062c\u064a\u0628 \u0644\u0643\u0645 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0639\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0633\u0626\u0644\u0629 \u0634\u064a\u0648\u0639\u064b\u0627\u060c \u0648\u0647\u0648 \u0643\u064a\u0641 \u0627\u0646\u062d\u0641 \u0628\u0637\u0646\u064a \u0641\u064a \u0623\u0633\u0631\u0639 \u0648\u0642\u062a\u061f<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\"><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">\u0646\u0632\u0651\u0644 \u062a<\/mark><\/strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>\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<\/strong><\/mark><\/a><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><br><\/mark><\/strong><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\"><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><strong>\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<\/strong><\/mark><\/a><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u0643\u064a\u0641 \u0627\u0646\u062d\u0641 \u0628\u0637\u0646\u064a \u0628\u0633\u0631\u0639\u0629\u061f<\/h2>\n\n\n\n<p>\u062a\u062a\u0633\u0627\u0621\u0644 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d9%86%d8%ad%d9%81-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9-%d9%88%d8%a3%d9%85%d8%a7%d9%86\/\" target=\"_blank\">\u0643\u064a\u0641 \u0627\u0646\u062d\u0641<\/a> \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0628\u0633\u0631\u0639\u0629 \u0648\u0623\u0645\u0627\u0646\u061f \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u0629 \u0628\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0628\u0623\u0633\u0631\u0639 \u0648\u0642\u062a\u060c \u0641\u0639\u0644\u064a\u0643 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<p><strong>1- \u062a\u062c\u0646\u0628 \u0627\u0644\u0633\u0643\u0631\u064a\u0627\u062a<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0648\u0642\u0641 \u0641\u0648\u0631\u064b\u0627 \u0639\u0646 \u0627\u0633\u062a\u0647\u0644\u0627\u0643 \u0627\u0644\u0633\u0643\u0631 \u0627\u0644\u0632\u0627\u0626\u062f \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a.<\/li><li>\u0641\u0642\u062f \u064a\u0643\u0648\u0646 \u0647\u0648 \u0627\u0644\u0633\u0628\u0628 \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0643\u0628\u062f.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0646\u0628 \u0627\u0644\u062d\u0644\u0648\u064a \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u063a\u0627\u0632\u064a\u0629\u060c \u0648\u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0645\u062d\u0644\u0627\u0629.<\/li><\/ul>\n\n\n\n<p><strong>2- \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629\u060c \u0623\u0646 \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0646\u0633\u0628\u0629 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0646\u0638\u0627\u0645 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c \u064a\u0633\u0627\u0647\u0645 \u0628\u0634\u062f\u0629 \u0641\u064a \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u0643\u0628\u062f \u0648\u062d\u0648\u0644 \u0623\u0639\u0636\u0627\u0621 \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u062d\u0627\u0648\u0644 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u0644\u0648 \u0643\u0627\u0631\u0628.<\/li><\/ul>\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\/2019\/08\/1920x600-May04-1-5-1024x320.png\" alt=\"\u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8648\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>3- \u0632\u064a\u0627\u062f\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0623\u0646 \u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a\u060c \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0623\u064a\u0636 (\u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a) \u0645\u0627 \u064a\u0632\u064a\u062f \u0645\u0639\u062f\u0644 \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0645\u0645\u0627 \u064a\u0624\u064a \u0625\u0644\u0649 \u0627\u0644\u062d\u062f \u0645\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u062c\u0648\u0639\u060c \u062d\u064a\u062b \u064a\u0639\u0645\u0644 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0646 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645.<\/li><li>\u0644\u0630\u0627 \u062a\u0639\u062f \u0632\u064a\u0627\u062f\u0629 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u062f\u0627\u062e\u0644 \u0648\u062c\u0628\u0627\u062a\u0643 \u0627\u0644\u064a\u0648\u0645\u064a\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0648\u0633\u0627\u0626\u0644 \u0627\u0644\u0623\u0643\u062b\u0631 \u0641\u0627\u0639\u0644\u064a\u0629 \u0644\u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0623\u0634\u0627\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u064a\u062a\u0645\u064a\u0632 \u0628\u0641\u0627\u0639\u0644\u064a\u0629 \u062e\u0627\u0635\u0629 \u0641\u064a \u0645\u0648\u0627\u062c\u0647\u0629 \u062a\u0631\u0627\u0643\u0645 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"577\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/09\/weight-loss-vegan-1062x598-1-1024x577.jpg\" alt=\"\u0643\u064a\u0641 \u0627\u0646\u062d\u0641 \u0628\u0637\u0646\u064a\" class=\"wp-image-10493\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/09\/weight-loss-vegan-1062x598-1-1024x577.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/09\/weight-loss-vegan-1062x598-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/09\/weight-loss-vegan-1062x598-1-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/09\/weight-loss-vegan-1062x598-1.jpg 1062w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a7%d9%86%d8%ad%d9%81-%d8%a8%d8%b3%d8%b1%d8%b9%d8%a9-%d9%88%d8%b5%d8%ad%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u064a\u0641 \u0627\u0646\u062d\u0641 \u0628\u0633\u0631\u0639\u0629\u061f<\/a><\/h3>\n\n\n\n<p><strong>\u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0628\u0634\u0643\u0644 \u0643\u0628\u064a\u0631 \u0641\u064a \u0625\u0628\u0637\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0647\u0636\u0645 \u0648\u0627\u0645\u062a\u0635\u0627\u0635 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/li><li>\u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0627\u0645\u062a\u0644\u0627\u0621 \u0648\u0627\u0644\u0634\u0628\u0639 \u0644\u0641\u062a\u0631\u0629 \u0623\u0637\u0648\u0644 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645.<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0623 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0634\u0647\u064a\u0629 \u0645\u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u062e\u0641\u0636 \u0645\u0639\u062f\u0644\u0627\u062a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0648\u0627\u0644\u0645\u0633\u0627\u0647\u0645\u0629 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u0641\u0642\u062f \u0623\u0648\u0636\u062d\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0623\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u0630\u0648\u0628\u0627\u0646\u060c \u0642\u062f \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u0646 \u0643\u0645\u064a\u0627\u062a \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0643\u0645\u0627 \u062a\u0633\u0627\u0647\u0645 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0627\u0644\u0645\u062a\u0648\u0627\u0641\u0631\u0629 \u0628\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0627\u0644\u0635\u062d\u0629\u060c \u0648\u0627\u0644\u062d\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0633\u0627\u0647\u0645 \u0627\u0644\u0625\u0643\u062b\u0627\u0631 \u0645\u0646 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u062a\u0639\u0632\u064a\u0632 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u062d\u0631\u0642.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u062f\u0648\u0631\u0647 \u0641\u064a \u0639\u0645\u0644\u064a\u0629 \u062a\u0646\u062d\u064a\u0641 \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639.<\/li><li>\u0644\u0630\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062d\u0631\u0635 \u0639\u0644\u0649 \u062a\u0648\u0632\u064a\u0639 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u0639\u0644\u0649 \u0645\u062f\u0627\u0631 \u0627\u0644\u064a\u0648\u0645.<\/li><li>\u0643\u0645\u0627 \u064a\u062c\u0628 \u0623\u0644\u0627 \u064a\u0642\u0644 \u0639\u0646 8 \u0623\u0643\u0648\u0627\u0628 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" 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\" width=\"840\" height=\"262\" 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: 840px) 100vw, 840px\" \/><\/a><\/figure>\n\n\n\n<p><strong>\u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u064a \u0644\u0627 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0625\u0647\u0645\u0627\u0644\u0647\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0642\u062f \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0633\u0631\u064a\u0639.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0647\u0627 \u0644\u0645\u062f\u0629 \u0644\u0627 \u062a\u0642\u0644 \u0639\u0646 6 \u0623\u0633\u0627\u0628\u064a\u0639 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u062a\u062d\u0635\u064a\u0644 \u0646\u062a\u064a\u062c\u0629 \u062c\u064a\u062f\u0629.<\/li><li>\u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0645\u0645\u0627\u0631\u0633\u0629 \u0628\u0639\u0636 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646\u060c \u0644\u062a\u0639\u0632\u064a\u0632 \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u0648\u0628\u0627\u0642\u064a \u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u062c\u0633\u0645\u060c \u0645\u062b\u0644: \u0627\u0644\u0631\u0643\u0636\u060c \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0646\u0637 \u0627\u0644\u062d\u0628\u0644\u060c \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><li>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0627\u0644\u0627\u0644\u062a\u0647\u0627\u0628\u0627\u062a\u060c \u0648\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0633\u0643\u0631 \u0628\u0627\u0644\u062f\u0645\u060c \u0645\u0645\u0627 \u064a\u0646\u062a\u062c \u0639\u0646\u0647 \u062a\u0639\u0632\u064a\u0632 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u064a\u0636\u060c \u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u062d\u0631\u0642 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u062d\u062f \u0645\u0646 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0646\u0634\u0648\u064a\u0627\u062a \u0627\u0644\u0645\u0643\u0631\u0631\u0629 \u0648\u0627\u0644\u0645\u062e\u0628\u0648\u0632\u0627\u062a \u0648\u0627\u0644\u0628\u062d\u062b \u0639\u0646 \u0628\u062f\u0627\u0626\u0644 \u0635\u062d\u064a\u0629.<\/li><li>\u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0643\u0627\u0645\u0644\u0629 \u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648 \u0627\u0644\u0642\u0645\u062d \u0648\u0627\u0644\u0634\u0639\u064a\u0631 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a7%d9%86%d8%ad%d9%81-%d8%a8%d8%af%d9%88%d9%86-%d8%b1%d9%8a%d8%ac%d9%8a%d9%85-%d8%a8%d8%ae%d8%b7%d9%88%d8%a7%d8%aa-%d8%b3%d9%87%d9%84%d8%a9%d8%9f\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u064a\u0641 \u0627\u0646\u062d\u0641 \u0628\u0637\u0646\u064a \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0628\u062f\u0648\u0646 \u0631\u064a\u062c\u064a\u0645<\/a><\/h4>\n\n\n\n<p>\u0639\u0644\u064a\u0643 \u0627\u062a\u0628\u0627\u0639 \u062c\u0645\u064a\u0639 \u0627\u0644\u0646\u0635\u0627\u0626\u062d \u0627\u0644\u062a\u064a \u062a\u0645 \u0630\u0643\u0631\u0647\u0627 \u0628\u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u0633\u0627\u0628\u0642\u0629\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0639\u0627\u062f\u0627\u062a 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