{"id":10807,"date":"2022-10-15T14:10:48","date_gmt":"2022-10-15T12:10:48","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10807"},"modified":"2022-10-15T14:10:48","modified_gmt":"2022-10-15T12:10:48","slug":"%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%b3%d9%8a%d8%b1%d9%8a%d8%a7%d8%b3-%d9%85%d8%a7%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%88%d8%aa%d9%8a%d9%86-%d8%b3%d9%8a%d8%b1%d9%8a%d8%a7%d8%b3-%d9%85%d8%a7%d8%b3\/","title":{"rendered":"\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u062a\u062d\u0641\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a"},"content":{"rendered":"\n<p>\u064a\u062d\u062a\u0627\u062c \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646 \u0648\u062e\u0627\u0635\u0629 \u0644\u0627\u0639\u0628\u064a \u0643\u0645\u0627\u0644 \u0627\u0644\u0623\u062c\u0633\u0627\u0645 \u0625\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0648\u0632\u0646\u0647\u0645 \u0648\u062a\u063a\u0630\u064a\u0629 \u0639\u0636\u0644\u0627\u062a\u0647\u0645 \u0648\u0645\u0633\u0627\u0639\u062f\u062a\u0647\u0627 \u0639\u0644\u0649 \u0627\u0644\u0646\u0645\u0648 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639 \u0648\u064a\u0639\u062f<strong> \u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633<\/strong> \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0634\u0647\u0631 \u0627\u0644\u0645\u0643\u0645\u0644\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u062a\u0645 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0647\u0630\u0647 \u0627\u0644\u0623\u063a\u0631\u0627\u0636 \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0641\u0648\u0627\u0626\u062f serious mass \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629.<\/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>\u0645\u0643\u0648\u0646\u0627\u062a \u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633<\/h2>\n\n\n\n<p>\u064a\u062d\u062a\u0648\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%b3%d9%8a%d8%b1%d9%8a%d8%a7%d8%b3-%d9%85%d8%a7%d8%b3\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633<\/a> \u0639\u0644\u0649 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062f\u0639\u0645 \u0627\u0644\u0645\u0646\u0627\u0639\u0629 \u0648\u0627\u0644\u0642\u0636\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0623\u0648 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0648\u0632\u0646\u060c \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<ul><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/li><li>\u0627\u0644\u0632\u0646\u0643<\/li><li>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645.<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 A&nbsp;<\/li><li>\u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646 D<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 E<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0633\u064a<\/li><li>\u0639\u0646\u0635\u0631 \u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646<\/li><li>\u0639\u0646\u0635\u0631 \u0627\u0644\u062b\u064a\u0627\u0645\u064a\u0646&nbsp;<\/li><li>\u0627\u0644\u062d\u062f\u064a\u062f<\/li><li>\u0627\u0644\u0643\u0627\u0644\u0633\u064a\u0648\u0645<\/li><li>\u0627\u0644\u0641\u0633\u0641\u0648\u0631<\/li><li>\u0627\u0644\u0645\u0627\u063a\u0646\u064a\u0633\u064a\u0648\u0645<\/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-May03-1-1024x320.jpg\" alt=\"\u0645\u0643\u0645\u0644\u0627\u062a \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8757\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May03-1-1024x320.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May03-1-300x94.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May03-1-768x240.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May03-1-1536x480.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May03-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0641\u0648\u0627\u0626\u062f \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633<\/h3>\n\n\n\n<ul><li>\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062a\u062d\u0641\u064a\u0632 \u0639\u0644\u0649 \u0646\u0645\u0648\u0647\u0627 \u0648\u0630\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0623\u0631\u0628\u0639\u0629 \u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0639\u0627\u0644\u064a \u0627\u0644\u062c\u0648\u062f\u0629.<\/li><li>\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0639\u0644\u0627\u062c \u0627\u0644\u0646\u062d\u0627\u0641\u0629 \u0648\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0648\u0630\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0645\u0631\u062a\u0641\u0639\u0629 \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0648\u0628\u0639\u0636 \u0627\u0644\u0645\u062d\u0644\u064a\u0627\u062a \u0627\u0644\u0635\u0646\u0627\u0639\u064a\u0629 \u0627\u0644\u062a\u064a \u0644\u0627 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0637\u0639\u0645 \u0627\u0644\u0645\u0631\u0627\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u062f\u0641\u0639\u0643 \u0644\u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629\u060c \u0648\u0628\u0627\u0644\u062a\u0627\u0644\u064a \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u064a\u0648\u0641\u0631 \u0644\u0644\u062c\u0633\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0648\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u0644\u0627\u0632\u0645\u0629 \u0644\u0622\u062f\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644\u060c<br>\u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0648\u0623\u0644\u0639\u0627\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u062a\u0639\u0628 \u0623\u0648 \u0627\u0644\u0625\u0631\u0647\u0627\u0642.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u062f \u0645\u0646 \u0648\u062c\u0639 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0648\u062a\u062c\u0647\u064a\u0632\u0647\u0627 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0634\u0627\u0642\u0629 \u0648\u064a\u0631\u062c\u0639 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0630\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0645\u0627\u062f\u0629 \u0628\u0628\u062a\u064a\u062f\u0627\u062a \u0627\u0644\u062c\u0644\u0648\u062a\u0627\u0645\u064a\u0646 (glutamine peptides)\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0631\u062a\u0628\u0637 \u0628\u062c\u0645\u064a\u0639 \u0627\u0644\u0623\u062d\u0645\u0627\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a\u0629 \u0644\u062a\u0633\u0647\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0646\u0633\u062c\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629 \u0627\u0645\u062a\u0635\u0627\u0635\u0647\u0627 \u0648\u0627\u0633\u062a\u0642\u0631\u0627\u0631\u0647\u0627 \u0645\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062c\u0647\u064a\u0632 \u0627\u0644\u062c\u0633\u0645 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0633\u0627\u0647\u0645 serious mass \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u0629 \u0648\u0638\u0627\u0626\u0641 \u0627\u0644\u0645\u062e \u0648\u0627\u0644\u0643\u0628\u062f.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0647\u0645 \u0643\u0630\u0644\u0643 \u0641\u064a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 \u0645\u0646 \u062a\u0642\u0644\u0635\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0645\u062a\u0644\u0627\u0632\u0645\u0629 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0648\u0630\u0644\u0643 \u0644\u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0627\u0644\u0643\u0648\u0644\u064a\u0646 (Choline) \u0648\u0627\u0644\u0627\u064a\u0646\u0648\u0632\u064a\u062a\u0648\u0644 (Inositol) \u0648\u062d\u0645\u0636 \u0628\u0627\u0631\u0627 \u0623\u0645\u064a\u0646\u0648\u0628\u0646\u0632\u0648\u064a\u0643 (Para-aminobenzoic Acid).<\/li><\/ul>\n\n\n\n<blockquote class=\"wp-block-quote\"><p>\u062a\u0646\u0628\u064a\u0647 \u0647\u0627\u0645: \u0644\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0647\u0630\u0627 \u0627\u0644\u0645\u0643\u0645\u0644 \u062f\u0648\u0646 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0623\u0648 \u0623\u062d\u062f \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629\u060c<br>\u0641\u0647\u0646\u0627\u0643 \u0628\u0639\u0636 \u0627\u0644\u0641\u0626\u0627\u062a \u0627\u0644\u0645\u0645\u0646\u0648\u0639\u0629 \u0645\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0648\u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0648\u0636\u062d\u0647\u0627 \u0644\u0643 \u0628\u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/p><\/blockquote>\n\n\n\n<h4>\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0627\u0636\u0631\u0627\u0631\u0647<\/h4>\n\n\n\n<p>\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0645\u062a\u0639\u062f\u062f\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0642\u062f \u0623\u0648\u0636\u062d\u0648\u0627 \u0623\u0646 \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0633\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0642\u062f \u064a\u0633\u0628\u0628 \u0628\u0639\u0636 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u062a\u0646\u0627\u0648\u0644 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u062f\u0648\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0641\u064a \u0632\u064a\u0627\u062f\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0627\u0644\u0648\u0632\u0646.<\/li><li>\u064a\u0624\u062f\u064a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647 \u0625\u0644\u0649 \u0628\u0639\u0636 \u0627\u0644\u0645\u0634\u0627\u0643\u0644 \u0628\u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0645\u062b\u0644 \u0627\u0646\u062a\u0641\u0627\u062e \u0627\u0644\u0645\u0639\u062f\u0629\u060c \u0648\u0622\u0644\u0627\u0645\u0647\u0627\u060c \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u063a\u0627\u0632\u0627\u062a\u060c \u0648\u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0625\u0633\u0647\u0627\u0644 \u0648\u0627\u0644\u062a\u0634\u0646\u062c\u0627\u062a\u060c \u0648\u0630\u0644\u0643 \u0628\u0633\u0628\u0628 \u0627\u062d\u062a\u0648\u0627\u0626\u0647 \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646.<\/li><li>\u0643\u0645\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644\u0647 \u0628\u0643\u0645\u064a\u0627\u062a \u0643\u0628\u064a\u0631\u0629 \u0642\u062f \u062a\u0639\u0631\u0636\u0643 \u0644\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 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646\u060c \u0648\u0645\u0631\u0636 \u0627\u0644\u0643\u0628\u062f \u0627\u0644\u062f\u0647\u0646\u064a \u063a\u064a\u0631 \u0627\u0644\u0646\u0627\u062c\u0645 \u0639\u0646 \u0634\u0631\u0628 \u0627\u0644\u0643\u062d\u0648\u0644\u060c \u0648\u0647\u0648 \u0623\u062d\u062f \u0627\u0644\u0639\u0648\u0627\u0645\u0644 \u0627\u0644\u0631\u0626\u064a\u0633\u064a\u0629 &nbsp;\u0644\u062a\u0644\u064a\u0641 \u0627\u0644\u0643\u0628\u062f.<\/li><li>\u0642\u062f \u064a\u062a\u0633\u0628\u0628 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0625\u0635\u0627\u0628\u062a\u0643 \u0628\u0628\u0639\u0636 \u0627\u0644\u062a\u0641\u0627\u0639\u0644\u0627\u062a \u0627\u0644\u062a\u062d\u0633\u0633\u064a\u0629 \u0645\u062b\u0644: \u0636\u064a\u0642 \u0627\u0644\u062a\u0646\u0641\u0633 \u0648\u0623\u0644\u0645 \u0627\u0644\u0635\u062f\u0631 \u0648\u0632\u0631\u0642\u0629 \u0627\u0644\u0634\u0641\u062a\u064a\u0646 \u0648\u0627\u0644\u0623\u0631\u0642 \u0648\u0627\u0644\u063a\u062b\u064a\u0627\u0646 \u0648\u0627\u0644\u0637\u0641\u062d \u0627\u0644\u062c\u0644\u062f\u064a.<\/li><li>\u0642\u062f \u064a\u0624\u062f\u064a \u0627\u0644\u0625\u0641\u0631\u0627\u0637 \u0641\u064a \u062a\u0646\u0627\u0648\u0644\u0647 \u0643\u0630\u0644\u0643 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a \u0648\u0645\u0642\u0627\u0648\u0645\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c<br>\u0628\u0633\u0628\u0628 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645.<\/li><li>\u0648\u062a\u0642\u0644\u064a\u0644 \u0646\u0633\u0628\u0629 \u0627\u0644\u0628\u0643\u062a\u064a\u0631\u064a\u0627 \u0627\u0644\u0646\u0627\u0641\u0639\u0629 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\u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633<\/h5>\n\n\n\n<ul><li>\u0623\u0636\u0641 \u0645\u0627 \u064a\u0642\u0627\u0631\u0628 \u0645\u0646 710 \u0645\u0644 \u0645\u0627\u0621 \u0628\u0627\u0631\u062f \u0623\u0648 \u062d\u0644\u064a\u0628 \u0625\u0644\u0649 \u0627\u0644\u062e\u0644\u0627\u0637 \u0627\u0644\u0643\u0647\u0631\u0628\u0627\u0626\u064a.<\/li><li>\u062b\u0645 \u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0645\u0645\u062a\u0644\u0626\u062a\u064a\u0646 (334 \u062c\u0645) \u0645\u0646 \u0627\u0644\u0645\u0643\u064a\u0627\u0644 \u0627\u0644\u0645\u0648\u062c\u0648\u062f \u0641\u064a \u0639\u0644\u0628\u0629 \u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633.<\/li><li>\u0642\u064f\u0645 \u0628\u062a\u0634\u063a\u064a\u0644 \u0627\u0644\u062e\u0644\u0627\u0637 \u0644\u0645\u062f\u0629 45 \u0625\u0644\u0649 60 \u062b\u0627\u0646\u064a\u0629\u060c \u062d\u062a\u064a \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062c\u0627\u0646\u0633 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u064b\u0627.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u064a\u0636\u064b\u0627 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0623\u0645\u0648\u0631 \u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u062a\u0647\u0627 \u0639\u0646\u062f \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646 \u0633\u064a\u0631\u064a\u0627\u0633 \u0645\u0627\u0633 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0644\u0627 \u062a\u062a\u0646\u0627\u0648\u0644 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0643\u0648\u0628\u064a\u0646 \u0625\u0644\u0649 \u062b\u0644\u0627\u062b\u0629 \u0623\u0643\u0648\u0627\u0628 \u062e\u0644\u0627\u0644 \u0627\u0644\u064a\u0648\u0645 \u0627\u0644\u0648\u0627\u062d\u062f \u0644\u062a\u062c\u0646\u0628 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0636\u0631\u0627\u0631.<\/li><li>\u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u0646\u0646\u0635\u062d\u0643 \u0623\u0646 \u062a\u0628\u062f\u0623 \u0628\u062a\u0646\u0627\u0648\u0644 \u0646\u0635\u0641 \u062d\u0635\u0629 \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u0627\u0644\u0623\u0648\u0644\u060c<br>\u0648\u064a\u0645\u0643\u0646\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u062c\u0631\u0639\u0629 \u062a\u062f\u0631\u064a\u062c\u064a\u064b\u0627.<\/li><\/ul>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u063a\u0646\u064a \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0643 serious mass &nbsp;\u0641\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 <a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\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 \u0645\u0646 \u0641\u0631\u064a\u0642 \u0645\u062a\u062e\u0635\u0635 \u0645\u0646 \u0627\u0644\u0645\u062f\u0631\u0628\u064a\u0646 \u0627\u0644\u0645\u062d\u062a\u0631\u0641\u064a\u0646\u060c \u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u0625\u062f\u062e\u0627\u0644 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\u0646\u062a\u0639\u0631\u0641 \u0645\u0639\u064b\u0627 \u0639\u0644\u0649 \u0645\u0643\u0648\u0646\u0627\u062a \u0648\u0641\u0648\u0627\u0626\u062f serious mass \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0622\u062b\u0627\u0631\u0647 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0629. \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":10837,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[15],"tags":[2128,2126,2125,2127],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u0628\u0631\u0648\u062a\u064a\u0646-\u0633\u064a\u0631\u064a\u0627\u0633-\u0645\u0627\u0633-3-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10807"}],"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=10807"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10807\/revisions"}],"predecessor-version":[{"id":10838,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10807\/revisions\/10838"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10837"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=10807"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=10807"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=10807"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}