{"id":11168,"date":"2022-11-15T13:55:35","date_gmt":"2022-11-15T11:55:35","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11168"},"modified":"2022-11-15T13:55:35","modified_gmt":"2022-11-15T11:55:35","slug":"%d8%a3%d9%81%d9%83%d8%a7%d8%b1-%d9%81%d8%b7%d8%a7%d8%b1-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9-%d9%88%d8%b5%d8%ad%d9%8a%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d9%83%d8%a7%d8%b1-%d9%81%d8%b7%d8%a7%d8%b1-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9-%d9%88%d8%b5%d8%ad%d9%8a%d8%a9\/","title":{"rendered":"\u0623\u0641\u0643\u0627\u0631 \u0641\u0637\u0627\u0631 \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0635\u062d\u064a\u0629"},"content":{"rendered":"\n<p>\u062a\u0633\u0627\u0647\u0645 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d9%88%d8%ac%d8%a8%d8%a9-%d8%a7%d9%81%d8%b7%d8%a7%d8%b1-%d8%b5%d8%ad%d9%8a%d8%a9\/\" data-type=\"post\" data-id=\"11035\">\u0648\u062c\u0628\u0629 \u0627\u0644\u0625\u0641\u0637\u0627\u0631 <\/a>\u0641\u064a \u062a\u062d\u062f\u064a\u062f \u0646\u0645\u0637 \u064a\u0648\u0645\u0643\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0631\u063a\u0628 \u0641\u064a \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646\u060c \u0641\u0639\u0644\u064a\u0643 \u0627\u0644\u0627\u0647\u062a\u0645\u0627\u0645 \u0628\u0647\u0627 \u0628\u062f\u0631\u062c\u0629 \u0623\u0643\u0628\u0631\u060c<br>\u0641\u0642\u062f \u064a\u0624\u062f\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062e\u0627\u0637\u0626\u0629 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0631\u063a\u0628\u0629 \u0641\u064a \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645 \u063a\u064a\u0631 \u0627\u0644\u0645\u0641\u064a\u062f \u0648\u0639\u062f\u0645 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\u0635\u062d\u064a\u0629.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\"><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\/3qMKLeU\"><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>\u0623\u0641\u0643\u0627\u0631 \u0641\u0637\u0627\u0631 \u062f\u0627\u064a\u062a<\/h2>\n\n\n\n<p>\u0627\u0644\u0628\u064a\u0636<\/p>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u0628\u064a\u0636 \u062e\u064a\u0627\u0631\u064b\u0627 \u0645\u062b\u0627\u0644\u064a\u064b\u0627 \u0644\u0640 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d8%b7%d9%88%d8%b1-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b5%d8%ad%d9%8a-%d9%88%d8%b3%d8%b1%d9%8a%d8%b9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0641\u0637\u0648\u0631 \u062f\u0627\u064a\u062a \u0635\u062d\u064a<\/a> \u0648\u064a\u0631\u062c\u0639 \u0627\u0644\u0633\u0628\u0628 \u0641\u064a \u0630\u0644\u0643 \u0625\u0644\u0649:<\/li><li>\u0627\u0644\u0628\u064a\u0636 \u063a\u0646\u064a \u0628\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u062b\u0631\u0648\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0647\u0627\u0645\u0629\u060c \u0645\u062b\u0644 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\u0648\u0644\u0630\u064a\u0630.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"900\" height=\"600\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/egg-cups-4.jpg\" alt=\"\u0627\u0644\u0628\u064a\u0636 \u0648\u062c\u0628\u0629 \u0641\u0637\u0627\u0631 \u062f\u0627\u064a\u062a\" class=\"wp-image-11169\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/egg-cups-4.jpg 900w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/egg-cups-4-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/egg-cups-4-768x512.jpg 768w\" sizes=\"(max-width: 900px) 100vw, 900px\" \/><\/figure><\/div>\n\n\n\n<h3>\u0641\u0637\u0627\u0631 \u062f\u0627\u064a\u062a \u0628\u062f\u0648\u0646 \u0639\u064a\u0634<\/h3>\n\n\n\n<p><strong>\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062f 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\u0627\u0644\u062f\u0645\u060c \u0648\u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0645\u0646\u0639 \u0627\u0644\u0637\u0641\u0631\u0627\u062a \u0648\u0627\u0644\u0627\u0646\u0647\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u0634\u0647\u064a\u062a\u0643.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0635\u063a\u064a\u0631\u0629 \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 14 \u0628\u0627\u0644\u063a\u064b\u0627 \u064a\u0639\u0627\u0646\u0648\u0646 \u0645\u0646 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u062a\u0646\u0627\u0648\u0644 \u0643\u0645\u064a\u0627\u062a \u0623\u0639\u0644\u0649 \u0645\u0646 \u0628\u064a\u062a\u0627 \u062c\u0644\u0648\u0643\u0627\u0646 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0627\u0631\u062a\u0641\u0627\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0628\u0628\u062a\u064a\u062f YY\u060c \u0648\u0647\u0648 \u0647\u0631\u0645\u0648\u0646 \u064a\u0646\u0638\u0645 \u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0637\u0639\u0627\u0645 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0642\u0644\u064a\u0644 \u0627\u0644\u0634\u0647\u064a\u0629.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u0646\u0627\u0648\u0644 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u0637\u0628\u0648\u062e \u0645\u0639 \u0646\u0635\u0641 \u0643\u0648\u0628 (74 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (7 \u062c\u0631\u0627\u0645) \u0645\u0646 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0627\u0644\u0645\u0637\u062d\u0648\u0646\u0629 \u0648\u062d\u0641\u0646\u0629 \u0645\u0646 \u0627\u0644\u0644\u0648\u0632 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u0635\u0628\u0627\u062d\u064a\u0629 \u063a\u0646\u064a\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0637\u0627\u0642\u0629\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0645\u062a\u0627\u0639 \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%b5%d9%81%d8%a7%d8%aa-%d8%a7%d9%84%d8%b4%d9%88%d9%81%d8%a7%d9%86\/\" target=\"_blank\">\u0648\u0635\u0641\u0627\u062a \u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/a> \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0644\u0644\u0631\u064a\u062c\u064a\u0645.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"732\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/best-food-to-eat-in-the-morning-1024x732.jpg\" alt=\"\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u062c\u0628\u0629 \u0641\u0637\u0627\u0631 \u062f\u0627\u064a\u062a\" class=\"wp-image-11170\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/best-food-to-eat-in-the-morning-1024x732.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/best-food-to-eat-in-the-morning-300x214.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/best-food-to-eat-in-the-morning-768x549.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/best-food-to-eat-in-the-morning.jpg 1100w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4><a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b7%d8%a7%d8%b7%d8%b3-%d8%af%d8%a7%d9%8a%d8%aa-%d8%aa%d8%b9%d8%b1%d9%81-%d8%b9%d9%84%d9%89-%d8%a3%d9%81%d8%b6%d9%84-%d9%88%d8%b5%d9%81%d8%a7%d8%aa\/\" target=\"_blank\">\u0628\u0637\u0627\u0637\u0633<\/a><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a8%d8%b7%d8%a7%d8%b7%d8%b3-%d8%af%d8%a7%d9%8a%d8%aa-%d8%aa%d8%b9%d8%b1%d9%81-%d8%b9%d9%84%d9%89-%d8%a3%d9%81%d8%b6%d9%84-%d9%88%d8%b5%d9%81%d8%a7%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\"> \u062f\u0627\u064a\u062a<\/a><\/h4>\n\n\n\n<ul><li>\u062a\u0639\u062f \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0645\u0635\u062f\u0631\u064b\u0627 \u0645\u0645\u062a\u0627\u0632\u064b\u0627 \u0644\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/li><li>\u062d\u064a\u062b \u062a\u0648\u0641\u0631 \u0644\u0643 \u062d\u0628\u0629 \u0628\u0637\u0627\u0637\u0633 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645 \u063a\u064a\u0631 \u0645\u0642\u0634\u0631\u0629 \u0627\u0644\u0622\u062a\u064a:<\/li><li>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629: 161<\/li><li>\u0627\u0644\u062f\u0647\u0648\u0646: 0.2 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646: 4.3 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a: 36.6 \u062c\u0631\u0627\u0645<\/li><li>\u0627\u0644\u0623\u0644\u064a\u0627\u0641: 3.8 \u062c\u0631\u0627\u0645<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u062c: 28\u066a<\/li><li>\u0641\u064a\u062a\u0627\u0645\u064a\u0646 \u0628 6: 27\u066a<\/li><li>\u0627\u0644\u0628\u0648\u062a\u0627\u0633\u064a\u0648\u0645: 26\u066a<\/li><li>\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632: 19\u066a<\/li><li>\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645: 12\u066a<\/li><li>\u0627\u0644\u0641\u0648\u0633\u0641\u0648\u0631: 12\u066a<\/li><li>\u0627\u0644\u0646\u064a\u0627\u0633\u064a\u0646: 12\u066a<\/li><li>\u0627\u0644\u0641\u0648\u0644\u0627\u062a: 12\u066a<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"320\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png\" alt=\"\u0623\u0646\u0638\u0645\u0629 \u062f\u0627\u064a\u062a \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-8648\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1024x320.png 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-300x94.png 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-768x240.png 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5-1536x480.png 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/08\/1920x600-May04-1-5.png 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<ul><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0627\u0644\u0645\u062d\u062a\u0648\u0649 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0644\u0644\u0628\u0637\u0627\u0637\u0633 \u0642\u062f \u064a\u062e\u062a\u0644\u0641 \u0628\u0646\u0627\u0621\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u062a\u0646\u0648\u0639 \u0648\u0643\u064a\u0641\u064a\u0629 \u062a\u062d\u0636\u064a\u0631\u0647\u0627.<\/li><li>\u0641\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0636\u064a\u0641 \u0642\u0644\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062f\u0647\u0648\u0646 \u0623\u0643\u062b\u0631 \u0645\u0646 \u062e\u0628\u0632\u0647\u0627.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u0645\u0639\u0644\u0648\u0645\u0627\u062a \u0627\u0644\u0647\u0627\u0645\u0629 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u064a\u0647\u0627 \u0623\u0646 \u0642\u0634\u0631\u0629 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0643\u0645\u064a\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0648\u0642\u062f \u064a\u0624\u062f\u064a \u062a\u0642\u0634\u064a\u0631 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0644\u062a\u0642\u0644\u064a\u0644 \u0645\u062d\u062a\u0648\u0627\u0647\u0627 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u0646\u0633\u0628\u0629 \u0643\u0628\u064a\u0631\u0629.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0648\u0636\u062d \u0644\u0643 \u0648\u0635\u0641\u0629 \u0628\u0637\u0627\u0637\u0633 \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0644\u0625\u0641\u0637\u0627\u0631 \u0635\u062d\u064a \u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/li><\/ul>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>\u062d\u0628\u0629 \u0628\u0637\u0627\u0637\u0633 \u0643\u0628\u064a\u0631\u0629<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646.<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0633\u062d\u0648\u0642 \u0627\u0644\u062b\u0648\u0645<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u0639\u063a\u064a\u0631\u0629 \u0628\u0648\u062f\u0631\u0629 \u0627\u0644\u0628\u0635\u0644<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d.<\/li><li>\u0631\u0634\u0629 \u0645\u0646 \u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f<\/li><li>\u0631\u0634\u0629 \u0645\u0646 \u0627\u0644\u0634\u0637\u0629 (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"616\" height=\"462\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1492630214544-2.jpeg\" alt=\"\u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0648\u062c\u0628\u0629 \u0641\u0637\u0627\u0631 \u062f\u0627\u064a\u062a\" class=\"wp-image-11171\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1492630214544-2.jpeg 616w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1492630214544-2-300x225.jpeg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631:<\/p>\n\n\n\n<ul><li>\u064a\u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0625\u0644\u0649 180 \u062f\u0631\u062c\u0629<\/li><li>\u0642\u0637\u0639 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0628\u0646\u0635\u0641 \u0627\u0644\u0639\u0631\u0636 \u062b\u0645 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0623\u0631\u0628\u0627\u0639\u060c \u062b\u0645 \u0642\u0637\u0639\u0647\u0627 \u0645\u0631\u0629 \u0623\u062e\u0631\u0649 \u0625\u0644\u0649 \u0642\u0637\u0639 \u0623\u0635\u063a\u0631.<\/li><li>\u0633\u062e\u0646 \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u00a0\u062a\u0635\u0644\u062d \u0644\u062f\u062e\u0648\u0644 \u0627\u0644\u0641\u0631\u0646.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0630\u0644\u0643 \u0642\u0644\u0628 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631 \u0645\u0639 \u0627\u0644\u0632\u064a\u062a \u0648\u0627\u0644\u0628\u0647\u0627\u0631\u0627\u062a \u0648\u0627\u062e\u0644\u0637\u0647\u0645 \u062c\u064a\u062f\u064b\u0627<\/li><li>\u0623\u0636\u064a\u0641 \u0627\u0644\u0628\u0637\u0627\u0637\u0633 \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0648\u0642\u0644\u0628\u0647\u0627 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \/ \u0639\u0627\u0644\u064a\u0629 \u0644\u0645\u062f\u0629 6 \u062f\u0642\u0627\u0626\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627.<\/li><li>\u0627\u0633\u062a\u062e\u062f\u0645 \u0642\u0641\u0627\u0632 \u0627\u0644\u0641\u0631\u0646 \u0648\u0636\u0639 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 \u0641\u064a \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u062e\u0628\u0632\u0647\u0627 \u0644\u0645\u062f\u0629 \u062a\u062a\u0631\u0627\u0648\u062d \u0628\u064a\u0646 25 \u0648 30 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 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