{"id":10797,"date":"2022-10-15T14:00:21","date_gmt":"2022-10-15T12:00:21","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10797"},"modified":"2022-10-15T14:00:22","modified_gmt":"2022-10-15T12:00:22","slug":"%d8%aa%d8%ad%d8%af%d9%8a-%d9%83%d9%84%d9%88%d9%8a-%d9%84%d9%86%d8%ad%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d8%ad%d8%af%d9%8a-%d9%83%d9%84%d9%88%d9%8a-%d9%84%d9%86%d8%ad%d8%aa-%d8%a7%d9%84%d8%a8%d8%b7%d9%86\/","title":{"rendered":"\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a \u0644\u0646\u062d\u062a \u0627\u0644\u0628\u0637\u0646 \u0641\u064a \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0641\u0642\u0637"},"content":{"rendered":"\n<p>\u0623\u0635\u0628\u062d\u062a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0636\u064a\u060c \u0641\u0627\u0644\u0622\u0646 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0643\u064a\u0641\u064a\u0629 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0628\u0627\u0644\u0645\u0646\u0632\u0644 \u0645\u0646 \u062e\u0644\u0627\u0644 \u062a\u062d\u0645\u064a\u0644 \u0628\u0639\u0636 \u0627\u0644\u062a\u0637\u0628\u064a\u0642\u0627\u062a \u0623\u0648 \u0645\u062a\u0627\u0628\u0639\u0629 \u0628\u0639\u0636 \u0627\u0644\u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0642\u0646\u0627\u0629 \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628\u0631 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u0644\u064a\u0629 \u0643<a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0644\u0648\u064a \u062a\u064a\u0646\u063a<\/a> \u062a\u0639\u062f \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0642\u0646\u0648\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645 \u0645\u062d\u062a\u0648\u064a \u0631\u064a\u0627\u0636\u064a\u060c \u0648\u0642\u062f \u0627\u0634\u062a\u0647\u0631\u062a \u0628\u0627\u0644\u062a\u062d\u062f\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0642\u062f\u0645\u0647\u0627 \u0644\u062c\u0645\u0647\u0648\u0631\u0647\u0627\u060c \u0648\u0627\u0644\u064a\u0648\u0645 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643\u0645 <strong>\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a<\/strong> \u0644\u0646\u062d\u062a \u0627\u0644\u0628\u0637\u0646 \u0648\u0627\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0641\u064a \u0623\u0633\u0628\u0648\u0639\u064a\u0646 \u0641\u0642\u0637.<\/p>\n\n\n\n<p><mark style=\"background-color:#fcb900\" class=\"has-inline-color\"><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><br><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><\/p>\n\n\n\n<h2>\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a \u0644\u0646\u062d\u062a \u0627\u0644\u0628\u0637\u0646<\/h2>\n\n\n\n<p>\u062a\u0642\u062f\u0645 \u0643\u0644\u0648\u0649 \u0641\u064a <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\u062a\u0627\u0628\u0639\u064a\u0647\u0627 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0647\u0645 \u0645\u0645\u0627\u0631\u0633\u062a\u0647\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0648\u062a\u0639\u062f\u0647\u0645 \u0628\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0637\u0646 \u0645\u0633\u0637\u062d \u0641\u064a 14 \u064a\u0648\u0645 \u0641\u0642\u0637 \u0641\u064a \u062d\u0627\u0644 \u062f\u062e\u0648\u0644\u0647\u0645 \u0628\u0647\u0630\u0627 \u0627\u0644\u062a\u062d\u062f\u064a\u060c \u0627\u0644\u0630\u064a \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0644\u064a\u0629:<\/p>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u0643\u0644\u0629 \u0627\u0644\u062d\u0645\u0627\u0631<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0639\u0644\u0649 \u0623\u0637\u0631\u0627\u0641\u0643 \u0627\u0644\u0623\u0631\u0628\u0639\u0629.<\/li><li>\u0627\u062c\u0639\u0644 \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0645\u062a\u0628\u0627\u0639\u062f\u062a\u064a\u0646 \u0628\u0645\u0642\u062f\u0627\u0631 \u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u0644\u064a\u062f\u0627\u0646 \u062a\u062d\u062a \u0627\u0644\u0643\u062a\u0641\u064a\u0646.<\/li><li>\u064a\u062c\u0628 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0639\u0645\u0648\u062f \u0627\u0644\u0641\u0642\u0631\u064a \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0628\u062f\u0623 \u0628\u0631\u0641\u0639 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u064a \u0645\u0639 \u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0645\u0633\u0637\u062d\u0629 \u0648\u0645\u0641\u0635\u0644\u0629 \u0641\u064a \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642 \u0625\u0644\u0649 \u0627\u0644\u0623\u0639\u0644\u0649 \u062b\u0645 \u0627\u062e\u0641\u0636\u0647\u0627\u060c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u064a\u0646 \u0627\u0644\u0633\u0627\u0642\u064a\u0646.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 4 \u0623\u0648 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a &nbsp;\u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 20 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0631\u062c\u0644 .<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062f\u062a\u0647\u0627 \u062e\u0645\u0633\u0629 \u062b\u0648\u0627\u0646\u064a \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/download.png\" alt=\"\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a\" class=\"wp-image-10798\" width=\"632\" height=\"355\"\/><\/figure>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u0633\u0627\u0642\u064a\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643\u060c \u0648\u0645\u062f \u0642\u062f\u0645\u064a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0642\u0645 \u0628\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0632\u0627\u0648\u0628\u0629 90 \u062f\u0631\u062c\u0629.<\/li><li>\u0627\u0631\u0641\u0639 \u0633\u0627\u0642\u064a\u0643 \u0645\u0639\u0627\u064b \u0628\u0634\u0643\u0644 \u0645\u062a\u0648\u0627\u0632\u064a.<\/li><li>\u062a\u0623\u0643\u062f \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0645\u0646 \u0634\u062f \u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0646\u0643 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li><li>\u0642\u0645 \u0628\u0631\u0641\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0623\u0639\u0644\u0649 \u0648\u0643\u0623\u0646\u0647\u0645\u0627 \u064a\u0635\u0644\u0627\u0646 \u0627\u0644\u0633\u0642\u0641.<\/li><li>\u0623\u0628\u0642 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0648\u0636\u0639 \u0644\u0645\u062f\u0629 3 \u062b\u0648\u0627\u0646.<\/li><li>\u0627\u062e\u0641\u0636 \u0633\u0627\u0642\u064a\u0643 \u0628\u0634\u0643\u0644 \u062a\u062f\u0631\u064a\u062c\u064a \u0648\u0628\u0628\u0637\u0621.<\/li><li>\u0627\u0633\u062a\u0631\u062e\u064a \u0642\u0644\u064a\u0644\u0627\u064b \u062b\u0645 \u0639\u0627\u0648\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0648\u0643\u0631\u0631\u0647 10 \u0645\u0631\u0627\u062a.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062f\u062a\u0647\u0627 \u0627\u0644\u0639\u0634\u0631 \u062b\u0648\u0627\u0646.<\/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\/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<h3><a 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\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a<\/a><\/h3>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u062c\u0644\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u0646 \u064a\u0643\u0648\u0646 \u0627\u0644\u0638\u0647\u0631 \u0645\u0633\u0637\u062d\u064b\u0627.<\/li><li>\u0642\u0645 \u0628\u0631\u0641\u0639 \u0627\u0644\u0631\u0623\u0633 \u0648\u0627\u0644\u0643\u062a\u0641\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u064b\u0627.<\/li><li>\u0636\u0639 \u064a\u062f\u064a\u0643 \u0639\u0644\u0649 \u062c\u0627\u0646\u0628\u064a \u0627\u0644\u0631\u0623\u0633.<\/li><li>\u0645\u062f \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u064a \u0644\u0644\u0623\u0645\u0627\u0645 \u0645\u0639 \u062b\u0646\u064a \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u0623\u062e\u0631\u064a \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0643\u062a\u0641 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0644\u0641 \u0627\u0644\u0630\u0631\u0627\u0639 \u0627\u0644\u0645\u0639\u0627\u0643\u0633 \u0646\u062d\u0648 \u0627\u0644\u0633\u0627\u0642 \u0627\u0644\u064a\u0645\u0646\u064a.<\/li><li>\u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0639\u062f\u0645 \u062a\u062d\u0631\u064a\u0643 \u0627\u0644\u0643\u0648\u0639 \u0645\u0646 \u0645\u0648\u0636\u0639\u0647 \u0644\u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0627\u0644\u0628\u0637\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li><\/ul>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 4 \u0623\u0648 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a &nbsp;\u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 20 \u0639\u062f\u0629 \u0644\u0643\u0644 \u0631\u062c\u0644 .<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062f\u062a\u0647\u0627 \u062e\u0645\u0633\u0629 \u062b\u0648\u0627\u0646\u064a \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Do-Bicycle-Crunches-Step-3-preview-1024x576.jpg\" alt=\"\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a\n\" class=\"wp-image-10800\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Do-Bicycle-Crunches-Step-3-preview-1024x576.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Do-Bicycle-Crunches-Step-3-preview-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Do-Bicycle-Crunches-Step-3-preview-768x432.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Do-Bicycle-Crunches-Step-3-preview-1536x864.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/Do-Bicycle-Crunches-Step-3-preview.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0631\u0641\u0639 \u0627\u0644\u062c\u0630\u0639<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0631\u062c\u0644\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u0648\u062f\u064a \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0631\u0641\u0639 \u0623\u0633\u0641\u0644 \u0627\u0644\u0645\u0624\u062e\u0631\u0629 \u0648\u0623\u0633\u0641\u0644 \u0627\u0644\u062c\u0633\u0645 \u0644\u0644\u0623\u0639\u0644\u0649 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u0635\u0628\u062d \u0631\u0643\u0628\u062a\u064a\u0643 \u0628\u0646\u0641\u0633 \u0645\u0633\u062a\u0648\u0649 \u0635\u062f\u0631\u0643.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 4 \u0623\u0648 5 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u00a0\u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 20 \u0639\u062f\u0629 \u0628\u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 .<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062f\u062a\u0647\u0627 \u062e\u0645\u0633\u0629 \u062b\u0648\u0627\u0646\u064a \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0622\u062e\u0631.<\/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\/tbl_articles_article_29829_84983168345-b563-4676-ab45-ab42efd25747.jpg\" alt=\"\u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a\" class=\"wp-image-10802\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/tbl_articles_article_29829_84983168345-b563-4676-ab45-ab42efd25747.jpg 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/tbl_articles_article_29829_84983168345-b563-4676-ab45-ab42efd25747-300x167.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/tbl_articles_article_29829_84983168345-b563-4676-ab45-ab42efd25747-768x427.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<p><strong>\u00a0\u062a\u0645\u0631\u064a\u0646 \u062a\u0633\u0644\u0642 \u0627\u0644\u062c\u0628\u0644<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0642\u062f\u0645\u064a\u0646.<\/li><li>\u0642\u064f\u0645 \u0628\u062b\u0646\u064a \u0648\u0645\u062f \u0627\u0644\u0631\u0643\u0628\u0629 \u0625\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u064a\u0645\u064a\u0646 \u062b\u0645 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u064a\u0633\u0627\u0631 \u0644\u0643\u0644 \u0631\u062c\u0644.<\/li><li>\u0639\u0644\u064a\u0643 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0644\u0645\u062f\u0629 \u0627\u0631\u0628\u0639\u064a\u0646 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 20 \u0645\u0631\u0629.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062f\u062a\u0647\u0627 \u0627\u0644\u0639\u0634\u0631 \u062b\u0648\u0627\u0646<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062c\u0628\u0644.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a\" class=\"wp-image-10803\" width=\"655\" height=\"491\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062c\u0628\u0644.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u062a\u0633\u0644\u0642-\u0627\u0644\u062c\u0628\u0644-300x225.jpg 300w\" sizes=\"(max-width: 655px) 100vw, 655px\" \/><\/figure>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0631\u0643\u0628\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642\u064a \u0639\u0644\u0649 \u0638\u0647\u0631\u0643.<\/li><li>\u0634\u0628\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u062e\u0644\u0641 \u0631\u0623\u0633\u0643.<\/li><li>\u0627\u062b\u0646\u064a \u0631\u0643\u0628\u062a\u0643 \u0646\u062d\u0648 \u0645\u0646\u0637\u0642\u0629 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 \u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0631\u0642\u0628\u0629 \u0628\u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0622\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0644\u0645\u062f\u0629 \u0627\u0631\u0628\u0639\u064a\u0646 \u062b\u0627\u0646\u064a\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0639\u062f\u0629 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0639 \u0625\u0639\u0627\u062f\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0645\u0646 10 \u0625\u0644\u0649 20 \u0645\u0631\u0629.<\/li><li>\u0639\u0644\u064a\u0643 \u0645\u0631\u0627\u0639\u0627\u0629 \u0623\u062e\u0630 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0644\u0627 \u062a\u062a\u062c\u0627\u0648\u0632 \u0645\u062f\u062a\u0647\u0627 \u0627\u0644\u0639\u0634\u0631 \u062b\u0648\u0627\u0646<\/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\/tbl_articles_article_29569_396159db347-60b5-462c-8faf-8579a58c3390.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a\" class=\"wp-image-10804\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/tbl_articles_article_29569_396159db347-60b5-462c-8faf-8579a58c3390.jpg 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/tbl_articles_article_29569_396159db347-60b5-462c-8faf-8579a58c3390-300x167.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/tbl_articles_article_29569_396159db347-60b5-462c-8faf-8579a58c3390-768x427.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure>\n\n\n\n<h4>\u0647\u0644 \u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a 14 \u064a\u0648\u0645 \u0644\u0644\u0628\u0637\u0646 \u0622\u0645\u0646 \u0648\u0641\u0639\u0627\u0644\u061f<\/h4>\n\n\n\n<p>\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u062a\u062d\u062f\u064a \u0643\u0644\u0648\u064a \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0625\u0644\u0627 \u0623\u0646\u0647\u0627 \u0644\u0627 \u062a\u0634\u0631\u062d \u0628\u062f\u0642\u0629 \u0643\u064a\u0641\u064a\u0629 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062f\u0648\u0646 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0644\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u0648\u0635\u0648\u0644 \u0644\u0646\u062a\u064a\u062c\u0629 \u0641\u0639\u0627\u0644\u0629\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u062c\u0631\u0628\u0629 \u062a\u0637\u0628\u064a\u0642 <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \u0644\u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d \u0639\u0646 \u0637\u0631\u064a\u0642 \u0641\u064a\u062f\u064a\u0648\u0647\u0627\u062a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u00a0\u0627\u0644\u0645\u064f\u0631\u0641\u0642\u0629 \u0628\u0634\u0631\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0645\u0633\u062a\u0647\u062f\u0641\u0629 \u0645\u0646\u0647 \u0648\u0628\u062f\u0627\u0626\u0644\u0647 \u0623\u064a\u0636\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0633\u0624\u0627\u0644 \u0627\u0644\u0643\u0648\u062a\u0634 \u0641\u064a \u0627\u0644\u0634\u0627\u062a \u0627\u0644\u0645\u0628\u0627\u0634\u0631 \u062f\u0627\u062e\u0644 \u0627\u0644\u062a\u0637\u0628\u064a\u0642 \u0639\u0646 \u0623\u064a \u0633\u0624\u0627\u0644 \u062a\u0631\u064a\u062f\u0647.<\/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\/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","protected":false},"excerpt":{"rendered":"<p>\u0623\u0635\u0628\u062d\u062a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0643\u062b\u0631 \u0633\u0647\u0648\u0644\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0636\u064a\u060c 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&#8230;<\/p>\n","protected":false},"author":15,"featured_media":10832,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2124,1400,1402,1401],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u062d\u062f\u064a-\u0643\u0644\u0648\u064a-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10797"}],"collection":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/users\/15"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=10797"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10797\/revisions"}],"predecessor-version":[{"id":10833,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10797\/revisions\/10833"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10832"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=10797"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=10797"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=10797"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}