{"id":10865,"date":"2022-10-18T09:14:57","date_gmt":"2022-10-18T07:14:57","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=10865"},"modified":"2022-10-18T09:14:58","modified_gmt":"2022-10-18T07:14:58","slug":"%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%84%d9%88%d9%89-%d8%aa%d9%8a%d9%86%d8%ba-%d8%a8%d8%a7%d9%84%d8%b9%d8%b1%d8%a8%d9%8a-%d8%ae%d8%b7%d9%88%d8%a9-%d8%a8%d8%ae%d8%b7%d9%88%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%83%d9%84%d9%88%d9%89-%d8%aa%d9%8a%d9%86%d8%ba-%d8%a8%d8%a7%d9%84%d8%b9%d8%b1%d8%a8%d9%8a-%d8%ae%d8%b7%d9%88%d8%a9-%d8%a8%d8%ae%d8%b7%d9%88%d8%a9\/","title":{"rendered":"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a \u062e\u0637\u0648\u0629 \u0628\u062e\u0637\u0648\u0629"},"content":{"rendered":"\n<p>\u062a\u0639\u062f <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\">\u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a<\/a> \u0645\u0646 \u0623\u0634\u0647\u0631 \u0642\u0646\u0648\u0627\u062a \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628 \u0630\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0648\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u064a\u0628\u0644\u063a \u0637\u0648\u0644 \u0645\u0642\u0627\u0637\u0639 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 10 \u0625\u0644\u0649 15 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u062a\u062a\u0643\u0648\u0646 <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> \u0645\u0646 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u062a\u0644\u064a\u0647\u0627 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0623\u0642\u0635\u0631 (\u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 Tabata \u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629)\u060c \u062a\u0642\u0648\u0645 \u0643\u0644\u0648\u064a \u0628\u0639\u0631\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0648\u062a\u0645\u0632\u062c\u0647\u0627\u00a0\u0645\u0639 \u0627\u0644\u0642\u0641\u0632  \u0644\u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0648\u0641\u0627\u0639\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c\u00a0\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643\u0645 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a<\/strong> \u0628\u0627\u0644\u062e\u0637\u0648\u0627\u062a \u0648\u0627\u0644\u0635\u0648\u0631.<\/p>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\">\u0646\u0632\u0651\u0644<mark style=\"background-color:#fcb900\" class=\"has-inline-color\"> \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><\/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\">\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><\/a><strong><mark style=\"background-color:#fcb900\" class=\"has-inline-color\">.<\/mark><\/strong><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a<\/h2>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0623\u0648\u0644 (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0643\u0644)<\/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>\u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631.<\/li><li>\u062b\u0645 \u0644\u0641 \u0627\u0644\u062c\u0630\u0639 \u0645\u0639 \u0645\u062d\u0627\u0648\u0644\u0629 \u0644\u0645\u0633 \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649 (\u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644).<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0622\u062e\u0631 \u0644\u0644\u062c\u0633\u0645\u060c \u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0633\u0631\u0649 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0645\u0646\u0649.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/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-1-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a \u0644\u0644\u0638\u0647\u0631\" class=\"wp-image-10866\" width=\"552\" height=\"346\"\/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a (\u062a\u0645\u0631\u064a\u0646 \u0634\u062f \u0627\u0644\u0631\u0643\u0628\u0629)<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u062b\u0645 \u0645\u062f \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0641\u0648\u0642 \u0627\u0644\u0631\u0623\u0633\u060c \u0645\u0639 \u062b\u0646\u064a\u0651 \u0627\u0644\u0631\u0643\u0628\u0629 \u0639\u0644\u0649 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 5 \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<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0644\u062b \u0645\u0646 <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-%d8%aa%d9%8a%d9%86%d8%ba-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d9%84%d9%84%d8%b0%d8%b1%d8%a7%d8%b9%d9%8a%d9%86\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u0644\u0644\u0628\u0637\u0646<\/a> (\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0639\u062f\u0629)<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0644\u0644\u0623\u0639\u0644\u0649 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u0642\u064f\u0645 \u0628\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646\u060c \u0645\u0639 &nbsp;\u0645\u062f\u0651&nbsp;\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0623\u0633\u060c \u0648\u062a\u062d\u0631\u064a\u0643\u0647\u0645\u0627 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644\u060c<br>&nbsp;\u0645\u0639 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0628\u0637\u0646 \u0623\u062b\u0646\u0627\u0621 \u0639\u0645\u0644\u064a\u0629 \u0627\u0644\u0632\u0641\u064a\u0631.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 5 \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\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a\" class=\"wp-image-10872\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a.jpg 754w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-300x187.jpg 300w\" sizes=\"(max-width: 754px) 100vw, 754px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0628\u0639<\/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\u060c \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u0627\u0646\u0628\u0637\u0627\u062d \u0627\u0644\u0645\u0627\u0626\u0644.<\/li><li>\u0627\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\u060c \u0645\u0646 \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>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 5 \u062b\u0648\u0627\u0646.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0645\u0633<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639 \u062c\u0639\u0644 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0633\u0641\u0644 \u0627\u0644\u0648\u0633\u0637.<\/li><li>\u062b\u0645 \u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646\u00a0\u0645\u0639 \u0627\u0644\u062c\u0630\u0639 (\u0627\u0644\u0648\u0633\u0637) \u0644\u0644\u0623\u0639\u0644\u0649 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u064a\u0645\u064a\u0646\u060c \u0648\u0627\u0644\u064a\u0633\u0627\u0631 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 5 \u062b\u0648\u0627\u0646.<\/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\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-1024x683.jpeg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a \u0628\u0644\u0627\u0646\u0643\" class=\"wp-image-10873\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-1024x683.jpeg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-300x200.jpeg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-768x512.jpeg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643.jpeg 1254w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u062f\u0633<\/p>\n\n\n\n<ul><li>\u0642\u0641 \u0639\u0644\u0649 \u0623\u0643\u0648\u0627\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0648\u0623\u0637\u0631\u0627\u0641 \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c \u0645\u0639 \u0639\u0645\u0644 \u0648\u0636\u0639 \u0627\u0644\u0628\u0644\u0627\u0646\u0643.<\/li><li>\u062b\u0645 \u0644\u0641 \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u064a\u0645\u064a\u0646\u060c \u062b\u0645 \u0644\u0644\u064a\u0633\u0627\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/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-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<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0627\u0628\u0639<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0639 \u062a\u0634\u0628\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u062e\u0644\u0641 \u0627\u0644\u0631\u0623\u0633&nbsp;\u062b\u0645 \u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646&nbsp;\u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u0627\u062c\u0639\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u0634\u0643\u0644 \u0646\u0635\u0641 \u062f\u0627\u0626\u0631\u0629 \u0648\u0630\u0644\u0643&nbsp;\u0645\u0646 \u062e\u0644\u0627\u0644 \u0631\u0641\u0639 \u0627\u0644\u0635\u062f\u0631 \u0628\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0631\u0643\u0628\u0629 \u0627\u0644\u064a\u0645\u064a\u0646&nbsp;\u0648\u0627\u0644\u064a\u0633\u0627\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644.<\/li><li>\u064a\u062c\u0628 \u0645\u0631\u0627\u0639\u0627\u0629 &nbsp;\u062a\u062b\u0628\u064a\u062a \u0627\u0644\u0631\u0642\u0628\u0629 \u0628\u0648\u0636\u0639 \u0645\u0633\u062a\u0642\u064a\u0645 \u062f\u0648\u0646 \u062b\u0646\u064a\u0647\u0627.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0643\u062a\u0641\u0627\u0621 \u0628\u0647\u0630\u0627 \u0627\u0644\u0642\u062f\u0631 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u064a\u0648\u0645 \u0648\u0627\u062d\u062f\u060c \u0648\u0644\u0643\u0646 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u062f\u062e\u0648\u0644 \u0627\u0644\u062a\u062d\u062f\u064a \u0641\u0639\u0644\u064a\u0643 \u0627\u0633\u062a\u0643\u0645\u0627\u0644 \u0628\u0627\u0642\u064a \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b1%d9%86%d8%a7%d9%85%d8%ac-%d9%83%d9%84%d9%88%d9%8a-%d8%aa%d9%8a%d9%86%d8%ba-%d9%84%d8%ad%d8%b1%d9%82-%d8%a7%d9%84%d8%af%d9%87%d9%88%d9%86-%d9%81%d9%8a-6-%d8%a3%d8%b3%d8%a7%d8%a8%d9%8a%d8%b9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a<\/a><\/h3>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"600\" height=\"350\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-\u062c\u0627\u0646\u0628\u064a-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a \u0628\u0644\u0627\u0646\u0643 \u062c\u0627\u0646\u0628\u064a\" class=\"wp-image-10874\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-\u062c\u0627\u0646\u0628\u064a-1.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0628\u0644\u0627\u0646\u0643-\u062c\u0627\u0646\u0628\u064a-1-300x175.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0645\u0646<\/p>\n\n\n\n<ul><li>\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0628\u0644\u0627\u0646\u0643 \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0648\u064a\u062a\u0645 \u062a\u0637\u0628\u064a\u0642\u0647 \u0628\u0637\u0631\u064a\u0642\u0629\u00a0\u0627\u0644\u0627\u0646\u0628\u0637\u0627\u062d \u0627\u0644\u062c\u0627\u0646\u0628\u064a \u0645\u0639 \u0627\u0644\u0627\u062a\u0643\u0627\u0621 \u0639\u0644\u0649 \u0627\u0644\u0630\u0631\u0627\u0639.<\/li><li>\u062b\u0645 \u0645\u062f \u0627\u0644\u0642\u062f\u0645 \u0644\u0644\u0623\u0645\u0627\u0645 \u0648\u0644\u0645\u0633\u0647\u0627 \u0628\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u0646\u0649\u060c \u062b\u0645 \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u0627\u0644\u0627\u062a\u062c\u0627\u0647 \u0627\u0644\u0622\u062e\u0631 \u0645\u0639 \u062a\u0628\u062f\u064a\u0644 \u0627\u0644\u064a\u062f\u060c<br>\u0648\u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0631\u0649\u00a0\u0648\u062c\u0639\u0644 \u0627\u0644\u0648\u0631\u0643 \u064a\u0644\u0627\u0645\u0633 \u0627\u0644\u0623\u0631\u0636 \u0641\u064a \u0643\u0644 \u0645\u0631\u0629.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0637\u0631\u064a\u0642\u0629 \u0623\u0633\u0647\u0644 \u0648\u0630\u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644\u00a0\u062b\u0646\u064a \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u062f\u0644\u0627\u064f \u0645\u0646 \u0645\u062f\u0647\u0645\u0627.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 5 \u062b\u0648\u0627\u0646.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u0627\u0633\u0639<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0645\u0639\u00a0\u0645\u062f \u0627\u0644\u064a\u062f\u064a\u0646\u00a0\u0648\u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0645\u0628\u0639\u0627\u062f\u062a\u0647\u0645\u0627 \u0642\u062f\u0631 \u0627\u0644\u0645\u0633\u062a\u0637\u0627\u0639.<\/li><li>\u062b\u0645 \u0631\u0641\u0639\u0647\u0645\u0627 \u0645\u0639 \u0645\u0644\u0627\u0645\u0633\u0629 \u0623\u0635\u0627\u0628\u0639 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644 (\u0627\u0644\u064a\u062f \u0627\u0644\u064a\u0645\u064a\u0646 \u0645\u0639 \u0627\u0644\u0642\u062f\u0645 \u0627\u0644\u064a\u0633\u0627\u0631\u060c \u0648\u0628\u0627\u0644\u0639\u0643\u0633).<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0639\u0627\u0634\u0631<\/p>\n\n\n\n<ul><li>\u0627\u062c\u0644\u0633 \u0639\u0644\u0649 \u0627\u0644\u0645\u0624\u062e\u0631\u0629\u00a0\u062b\u0645 \u0627\u062b\u0646\u064a \u0627\u0644\u0631\u0643\u0628\u062a\u064a\u0646 \u0648\u0627\u0631\u0641\u0639 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u062b\u0645 \u062a\u0634\u0628\u064a\u0643 \u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0623\u0645\u0627\u0645 \u0627\u0644\u0635\u062f\u0631 \u0645\u0639\u00a0\u0644\u0641 \u0627\u0644\u062c\u0630\u0639 \u0644\u0644\u064a\u0645\u064a\u0646 \u0648\u0627\u0644\u064a\u0633\u0627\u0631 \u0628\u0627\u0644\u062a\u0628\u0627\u062f\u0644\u060c \u062b\u0645 \u0645\u062f \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0648\u0627\u0644\u064a\u062f\u064a\u0646 \u0644\u0644\u0623\u0645\u0627\u0645.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/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-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0644\u0644\u0628\u0637\u0646-1.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u0649 \u062a\u064a\u0646\u063a \u0628\u0627\u0644\u0639\u0631\u0628\u064a \u0644\u0644\u0628\u0637\u0646\" class=\"wp-image-10875\" width=\"700\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0644\u0644\u0628\u0637\u0646-1.jpg 960w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0644\u0644\u0628\u0637\u0646-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u0644\u0644\u0628\u0637\u0646-1-768x432.jpg 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/figure>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062d\u0627\u062f\u064a \u0639\u0634\u0631<\/p>\n\n\n\n<ul><li>\u0627\u0633\u062a\u0644\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636 \u0648\u0627\u062c\u0639\u0644&nbsp;\u0627\u0644\u0630\u0631\u0627\u0639\u064a\u0646 \u0645\u0645\u062f\u0648\u062f\u0629 \u0628\u062c\u0627\u0646\u0628 \u0627\u0644\u0631\u0623\u0633.<\/li><li>\u00b7\u062b\u0645 \u0627\u0631\u0641\u0639\u064a \u0627\u0644\u062c\u0630\u0639 (\u0627\u0644\u0648\u0633\u0637) \u0644\u0644\u0623\u0645\u0627\u0645 \u062d\u062a\u0649 \u062a\u0623\u062e\u0630\u0648\u0636\u0639 \u0627\u0644\u062c\u0644\u0648\u0633 \u0645\u0639 \u0627\u0644\u0645\u062d\u0627\u0641\u0638\u0629 \u0639\u0644\u0649 \u0627\u0644\u064a\u062f\u064a\u0646 \u0645\u0645\u062f\u0648\u062a\u0627\u0646.<\/li><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 5 &nbsp;\u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062b\u0627\u0646\u064a \u0639\u0634\u0631<\/p>\n\n\n\n<ul><li>\u0643\u0631\u0631 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0631\u0627\u0628\u0639 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639\u060c.<\/li><li>\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0644\u0645\u062f\u0629 40 \u062b\u0627\u0646\u064a\u0629\u060c \u0645\u0639 \u0639\u0645\u0644 \u0627\u0633\u062a\u0631\u0627\u062d\u0629 10 \u062b\u0648\u0627\u0646 \u0628\u064a\u0646 \u0643\u0644 \u062c\u0648\u0644\u0629 \u0648\u0623\u062e\u0631\u0649.<\/li><\/ul>\n\n\n\n<p>\u0623\u0648\u0636\u062d \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0623\u0646 \u0628\u0631\u0646\u0627\u0645\u062c \u0643\u0644\u0648\u0649 \u0644\u0644\u062a\u062f\u0631\u064a\u0628 \u0644\u0627 \u0628\u0623\u0633 \u0628\u0647 \u0643\u0628\u0631\u0646\u0627\u0645\u062c \u0645\u062c\u0627\u0646\u064a\u060c \u0644\u0644\u0631\u0627\u063a\u0628\u064a\u0646 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0628\u0627\u0644\u0645\u0646\u0632\u0644\u060c \u0625\u0644\u0627 \u0623\u0646\u0647 \u0644\u0627 \u064a\u0646\u0627\u0633\u0628 \u0627\u0644\u0631\u0627\u063a\u0628\u064a\u0646 \u0641\u064a \u0641\u0642\u062f \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0648\u0645\u0645\u0634\u0648\u0642\u060c <br>\u062d\u064a\u062b \u064a\u062a\u0637\u0644\u0628 \u062a\u062d\u0642\u064a\u0642 \u0647\u0630\u0627 \u0627\u0644\u0647\u062f\u0641 \u0627\u062a\u0628\u0627\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0635\u062d\u064a \u0648\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062a\u0638\u0645\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\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 \u0648\u0632\u0646\u0643 \u0648\u0637\u0648\u0644\u0643 \u0648\u0628\u0639\u0636 \u0627\u0644\u0628\u064a\u0627\u0646\u0627\u062a \u0627\u0644\u0645\u0637\u0644\u0648\u0628\u0629 \u0644\u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0643\u0627\u0645\u0644 \u0634\u0627\u0645\u0644 \u0648\u062c\u0628\u0627\u062a \u064a\u0648\u0645\u0643 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644\u060c \u0645\u062d\u0633\u0648\u0628 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0645\u064f\u0641\u0635\u0644 \u0644\u0643 \u062e\u0635\u064a\u0635\u064f\u0627.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f \u0643\u0644\u0648\u064a \u062a\u064a\u0646\u063a \u0645\u0646 \u0623\u0634\u0647\u0631 \u0642\u0646\u0648\u0627\u062a \u0627\u0644\u064a\u0648\u062a\u064a\u0648\u0628 \u0630\u0627\u062a \u0627\u0644\u0645\u062d\u062a\u0648\u064a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u060c \u064a\u0628\u0644\u063a \u0637\u0648\u0644 \u0645\u0642\u0627\u0637\u0639 \u0627\u0644\u0641\u064a\u062f\u064a\u0648 10 \u0625\u0644\u0649 15 \u062f\u0642\u064a\u0642\u0629\u060c \u0648\u062a\u062a\u0643\u0648\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0643\u0644\u0648\u064a \u0645\u0646 \u0633\u0644\u0633\u0644\u0629 \u0645\u0646 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a \u0627\u0644\u0642\u0635\u064a\u0631\u0629 \u062a\u0644\u064a\u0647\u0627 \u0641\u062a\u0631\u0629 \u0631\u0627\u062d\u0629 \u0623\u0642\u0635\u0631 (\u062a\u064f\u0639\u0631\u0641 \u0628\u0627\u0633\u0645 Tabata \u0641\u064a \u0639\u0627\u0644\u0645 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629)\u060c \u062a\u0642\u0648\u0645 \u0643\u0644\u0648\u064a \u0628\u0639\u0631\u0636 \u062a\u0645\u0627\u0631\u064a\u0646 \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621\u060c \u0648\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639\u060c \u0648\u0627\u0644\u0628\u0644\u0627\u0646\u0643\u060c \u0648\u062a\u0645\u0632\u062c\u0647\u0627\u00a0\u0645\u0639 \u0627\u0644\u0642\u0641\u0632 \u0644\u0632\u064a\u0627\u062f\u0629 \u0634\u062f\u0629 \u0648\u0641\u0627\u0639\u0644\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c\u00a0\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d &#8230;<\/p>\n","protected":false},"author":15,"featured_media":10881,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2124,1400,2134,1401],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/10\/\u062a\u0645\u0627\u0631\u064a\u0646-\u0643\u0644\u0648\u0649-\u062a\u064a\u0646\u063a-\u0628\u0627\u0644\u0639\u0631\u0628\u064a-\u062e\u0637\u0648\u0629-\u0628\u062e\u0637\u0648\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10865"}],"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=10865"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10865\/revisions"}],"predecessor-version":[{"id":10880,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/10865\/revisions\/10880"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/10881"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=10865"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=10865"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=10865"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}