{"id":10761,"date":"2022-10-10T09:38:53","date_gmt":"2022-10-10T07:38:53","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10761"},"modified":"2023-04-11T05:03:26","modified_gmt":"2023-04-11T03:03:26","slug":"6-%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%83%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/6-%d9%86%d8%b5%d8%a7%d8%a6%d8%ad-%d9%84%d9%84%d8%ad%d8%b5%d9%88%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%83%d8%b3\/","title":{"rendered":"6 \u0646\u0635\u0627\u0626\u062d \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0643\u0633"},"content":{"rendered":"\n<p>\u064a\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%D8%AC%D8%B3%D9%85-%D8%B1%D9%8A%D8%A7%D8%B6%D9%8A-%D8%A8%D8%B3%D9%8A%D8%B7\/\" target=\"_blank\">\u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a<\/a> \u0648\u062e\u0627\u0635\u0629 \u0639\u0636\u0644\u0627\u062a <strong>\u0633\u0643\u0633 \u0628\u0627\u0643\u0633<\/strong> \u0645\u0646 \u0627\u0644\u0623\u0647\u062f\u0627\u0641 \u0627\u0644\u0645\u0634\u062a\u0631\u0643\u0629 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0631\u0648\u0627\u062f \u0627\u0644\u062c\u064a\u0645\u060c<br>\u062d\u064a\u062b \u062a\u0639\u062f \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0642\u0633\u0645\u0629 \u0645\u0646 \u0639\u0644\u0627\u0645\u0627\u062a \u0627\u0644\u0642\u0648\u0629 \u0648\u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0648\u0627\u0644\u062c\u0645\u0627\u0644\u060c \u0648\u0641\u064a \u062d\u0627\u0644 \u0631\u063a\u0628\u062a\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u064a\u0647\u0627<br>\u0641\u0633\u0648\u0641 \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a\u060c \u0648\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645&nbsp;\u0644\u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645 \u0648\u062e\u0627\u0635\u0629 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0628\u0637\u0646\u060c \u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0646\u0646\u0635\u062d\u0643 \u0628\u0642\u0631\u0627\u0621\u0629 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651<mark>\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<\/mark><\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\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<\/mark><\/strong><\/a><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u0645\u0627 \u0647\u064a \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0640 \u0633\u0643\u0633 \u0628\u0627\u0643\u0633<\/h2>\n\n\n\n<ul><li>\u064a\u0634\u064a\u0631 \u0645\u0635\u0637\u062d <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82-%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\">\u0633\u0643\u0633 \u0628\u0627\u0642<\/a> &#8220;six-pack&#8221; \u0639\u0627\u062f\u0629 \u0625\u0644\u0649 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0637\u0646 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062d\u064a\u062b \u062a\u0645\u062a\u062f \u0647\u0630\u0647 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0637\u0648\u064a\u0644\u0629 \u0648\u0627\u0644\u0636\u064a\u0642\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0645\u0646 \u0639\u0638\u0645 \u0627\u0644\u0642\u0635 \u0625\u0644\u0649 \u0639\u0638\u0645 \u0627\u0644\u0639\u0627\u0646\u0629.<\/li><li>\u064a\u0631\u0645\u0632 \u0645\u0635\u0637\u0644\u062d &#8220;six-pack&#8221; \u0644\u0638\u0647\u0648\u0631 \u0635\u0641\u0648\u0641 \u0645\u0631\u0626\u064a\u0629 \u0645\u0646 4-8 \u0642\u0637\u0627\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0628\u0627\u0631\u0632\u0629 \u064a\u0645\u0643\u0646 \u0631\u0624\u064a\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0641\u0631\u0627\u062f \u0630\u0648\u064a \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u0645\u0646\u062e\u0641\u0636\u0629 \u0646\u0633\u0628\u064a\u064b\u0627 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0647 \u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0648\u062c\u0648\u062f \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0625\u0636\u0627\u0641\u064a\u0629 \u0627\u0644\u0645\u0647\u0645\u0629 \u0641\u064a \u0628\u0637\u0646\u0643\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0629 \u0627\u0644\u0645\u0633\u062a\u0642\u064a\u0645\u0629 \u0627\u0644\u0628\u0637\u0646\u064a\u0629 \u0647\u064a \u0627\u0644\u0623\u0643\u062b\u0631 \u0633\u0637\u062d\u064a\u0629.<\/li><\/ul>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d8%ad%d8%b5%d9%84-%d8%b9%d9%84%d9%89-%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0643\u064a\u0641 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0633\u0643\u0633 \u0628\u0627\u0642\u061f<\/a><\/h3>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 &#8220;six-pack&#8221; \u0641\u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0639\u062f\u0629 \u0639\u0648\u0627\u0645\u0644 \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png\" alt=\"\" class=\"wp-image-8643\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May02-1.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<ul><li><strong>\u062a\u062f\u0631\u064a\u0628 \u0639\u0636\u0644\u0629 \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0645\u0646\u062a\u0638\u0645<\/strong>.<\/li><li><strong>\u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646 \u062a\u062d\u062a \u0627\u0644\u062c\u0644\u062f<\/strong>\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0639\u062f \u0623\u0643\u0628\u0631 \u0639\u0627\u0645\u0644 \u0623\u0633\u0627\u0633\u064a \u0644\u0638\u0647\u0648\u0631 \u0627\u0644\u0633\u0643\u0633 \u0628\u0627\u0643\u0633\u060c<br>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0640:<\/li><li>\u062a\u0646\u0627\u0648\u0644 <strong>\u0646\u0638\u0627\u0645\u064b\u0627 \u063a\u0630\u0627\u0626\u064a\u064b\u0627 \u063a\u0646\u064a\u064b\u0627 \u0628\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0648\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a<\/strong> \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>\u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628<strong>\u0646\u0645\u0637 \u062d\u064a\u0627\u0629 \u0635\u062d\u064a<\/strong>.<\/li><li><strong>\u062a\u062c\u0646\u0628 \u0627\u0644\u0639\u0627\u062f\u0627\u062a \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644 \u0642\u0644\u0629 \u0627\u0644\u0646\u0648\u0645 \u0648\u0627\u0644\u062a\u0648\u062a\u0631<\/strong>\u060c \u0627\u0644\u062a\u064a \u062a\u062a\u0633\u0628\u0628 \u0623\u064a\u0636\u064b\u0627 &nbsp;\u0641\u064a \u0632\u064a\u0627\u062f\u0629 &nbsp;\u0646\u0633\u0628\u0629 \u0627\u0644\u062f\u0647\u0648\u0646\u060c \u0645\u0645\u0627 \u064a\u0624\u062b\u0631 \u0639\u0644\u0649 \u0631\u0624\u064a\u0629 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646.<\/li><li>\u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0646\u0648\u0645 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0644\u0623\u0642\u0644 \u0645\u0646 7 \u0633\u0627\u0639\u0627\u062a \u0643\u0627\u0646 \u0645\u0631\u062a\u0628\u0637\u064b\u0627 \u0628\u0645\u0639\u062f\u0644\u0627\u062a \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0633\u0645\u0646\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u0639\u0644\u0645\u0627\u0621 \u0623\u0646 \u0627\u0644\u0623\u0633\u0628\u0627\u0628 \u0627\u0644\u0645\u0642\u062a\u0631\u062d\u0629 \u0644\u0630\u0644\u0643 \u062a\u0634\u0645\u0644 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u0627\u062a \u0627\u0644\u0633\u0644\u0628\u064a\u0629 \u0644\u0644\u062d\u0631\u0645\u0627\u0646 \u0645\u0646 \u0627\u0644\u0646\u0648\u0645 \u0639\u0644\u0649 \u0627\u0644\u062c\u0631\u064a\u0644\u064a\u0646 \u0648\u0627\u0644\u0644\u0628\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u0647\u064a \u0647\u0631\u0645\u0648\u0646\u0627\u062a \u0623\u0633\u0627\u0633\u064a\u0629 \u0644\u062a\u0646\u0638\u064a\u0645 \u0627\u0644\u062c\u0648\u0639 \u0648\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0641\u064a \u0627\u0644\u062c\u0633\u0645.<\/li><li>\u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0639\u0644\u0627\u0642\u0629 \u0628\u064a\u0646 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0625\u062c\u0647\u0627\u062f \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629\u060c \u0648\u0632\u064a\u0627\u062f\u0629 \u0646\u0634\u0627\u0637 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0643\u0648\u0631\u062a\u064a\u0643\u0648\u064a\u062f\u060c<br>\u0648\u0647\u064a &nbsp;\u0645\u0631\u062a\u0628\u0637\u0629 \u0623\u064a\u0636\u064b\u0627 \u0628\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644\u0627\u062a \u0627\u0644\u0633\u0645\u0646\u0629.<\/li><li><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0627\u0621 \u0628\u062f\u0644\u064b\u0627 \u0645\u0646 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0645\u062d\u0644\u0627\u0629<\/strong>\u060c \u0641\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0627\u0644\u0633\u0643\u0631\u064a\u0629 \u0628\u0627\u0644\u0645\u0627\u0621 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0643\u0634\u0641 \u0639\u0646 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b6%d9%84%d8%a7%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/\" target=\"_blank\">\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646<\/a>.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0646\u062a\u0628\u0627\u0647 \u0644\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u062a\u0647\u0644\u0643\u0647\u0627 \u0628\u0634\u0643\u0644 \u064a\u0648\u0645\u064a\u060c \u062d\u064a\u062b \u064a\u062a\u0633\u0628\u0628 &nbsp;\u0641\u0627\u0626\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0627\u062f\u0629\u064b \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u062c\u0633\u0645 \u0628\u0645\u0631\u0648\u0631 \u0627\u0644\u0648\u0642\u062a\u060c \u0645\u0645\u0627 \u064a\u0642\u0644\u0644 \u0645\u0646 \u0641\u0631\u0635 \u0638\u0647\u0648\u0631 &#8220;six-pack&#8221; \u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0623\u064a \u0639\u0648\u0627\u0645\u0644 \u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%b3%d9%83%d8%b3-%d8%a8%d8%a7%d9%82\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0623\u0641\u0636\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0642<\/a><\/h4>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x543.jpg\" alt=\"\u0627\u0646\u0648\u0627\u0639 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0644\u0628\u0646\u0627\u0621 \u0633\u0643\u0633 \u0628\u0627\u0643\u0633\" class=\"wp-image-6648\" width=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-1024x543.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-300x159.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643-768x407.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/12\/Elbow-Plank-\u0645\u0646-\u0627\u0646\u0648\u0627\u0639-\u062a\u0645\u0631\u064a\u0646-\u0627\u0644\u0628\u0644\u0627\u0646\u0643.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>\u0627\u0644\u0628\u0644\u0627\u0646\u0643<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0628\u0637\u0646\u0643 \u0648\u0648\u062c\u0647\u0643 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li><li>\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u062d\u0627\u0630\u0627\u0629 \u0645\u0631\u0641\u0642\u064a\u0643 \u0623\u0633\u0641\u0644 \u0643\u062a\u0641\u064a\u0643. <\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0633\u0627\u0639\u062f\u064a\u0643 \u0645\u0648\u0627\u0632\u064a\u0629 \u0644\u0628\u0639\u0636\u0647\u0627 \u0627\u0644\u0628\u0639\u0636. <\/li><li>\u0627\u062b\u0628\u062a \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 20-30 \u062b\u0627\u0646\u064a\u0629\u060c \u062b\u0645 \u0627\u0633\u062a\u0631\u062e \u0648\u0643\u0631\u0631<\/li><li>\u0643\u0644\u0645\u0627 \u062a\u0642\u062f\u0645\u062a \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062b\u0628\u0627\u062a \u0644\u0648\u0642\u062a \u0623\u0637\u0648\u0644.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0644\u0644\u0631\u062c\u0627\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-\u0639\u062c\u0644\u0629.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0637\u0646 \u0644\u0644\u0631\u062c\u0627\u0644 \u0628\u0627\u0644\u0635\u0648\u0631 \" class=\"wp-image-4727\" width=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0644\u0644\u0631\u062c\u0627\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-\u0639\u062c\u0644\u0629.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0644\u0644\u0631\u062c\u0627\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-\u0639\u062c\u0644\u0629-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/06\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0628\u0637\u0646-\u0644\u0644\u0631\u062c\u0627\u0644-\u0628\u0627\u0644\u0635\u0648\u0631-\u0639\u062c\u0644\u0629-768x432.jpg 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u062c\u0644\u0629 \u0644\u0644\u0628\u0637\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li><li>\u0648\u0627\u062b\u0646\u064a \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629\u060c \u0645\u0639 \u0648\u0636\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0645\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0633\u0631\u0649 \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649 \u0646\u062d\u0648 \u0627\u0644\u0635\u062f\u0631 \u0648\u062a\u062f\u0648\u064a\u0631 \u0627\u0644\u0643\u062a\u0641 \u0627\u0644\u0623\u064a\u0633\u0631 \u0646\u062d\u0648 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0642\u064f\u0645 \u0628\u0627\u0644\u0627\u0644\u062a\u0641\u0627\u0641 \u0648\u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u0641\u064a \u062d\u0631\u0643\u0629 \u062a\u0634\u0628\u0647 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0633\u0643\u0633-\u0628\u0627\u0643\u0633.jpg\" alt=\"\" class=\"wp-image-10771\" width=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0633\u0643\u0633-\u0628\u0627\u0643\u0633.jpg 386w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0633\u0643\u0633-\u0628\u0627\u0643\u0633-300x172.jpg 300w\" sizes=\"(max-width: 386px) 100vw, 386px\" \/><\/figure>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0637\u062d\u0646 \u0627\u0644\u0639\u0643\u0633\u064a<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0623\u0631\u062c\u0644.<\/li><li> \u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0628\u0632\u0627\u0648\u064a\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0627\u0631\u0641\u0639 \u0623\u0633\u0641\u0644 \u0638\u0647\u0631\u0643 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636 \u0648\u0636\u0645 \u0633\u0627\u0642\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643.<\/li><li> \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0634\u0641\u0637 \u0628\u0637\u0646\u0643 \u0644\u0644\u062f\u0627\u062e\u0644\u060c \u062b\u0645 \u0639\u062f \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li> \u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0628\u0645\u0639\u062f\u0644 15 \u0639\u062f\u0629 \u0628\u0627\u0644\u0645\u062c\u0645\u0648\u0639\u0629.<\/li><\/ul>\n\n\n\n<p>\u062a\u062d\u062a\u0627\u062c \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0647\u062f\u0641 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0633\u0643\u0633 \u0628\u0627\u0643\u0633\u00a0\u0625\u0644\u0649 \u0645\u062f\u0631\u0628 \u062c\u064a\u062f \u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629<br>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0631\u0628\u0629 <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0627\u0644\u0622\u0646 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0633\u0627\u0639\u062f\u0629 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