{"id":11320,"date":"2022-11-23T16:34:18","date_gmt":"2022-11-23T14:34:18","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11320"},"modified":"2023-04-12T03:24:00","modified_gmt":"2023-04-12T01:24:00","slug":"%d8%a3%d9%81%d8%b6%d9%84-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%81%d8%b6%d9%84-5-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3\/","title":{"rendered":"\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0623\u0648 \u0627\u0644\u062c\u064a\u0645"},"content":{"rendered":"\n<p>\u062a\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 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\u0646\u0642\u062f\u0645 \u0644\u0643 \u0623\u0641\u0636\u0644 5 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/strong> \u0628\u0627\u0644\u0635\u0648\u0631.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0646\u0632\u0651<mark>\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0628\u0631\u0627\u0645\u062c \u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0646\u0627\u0633\u0628 \u0645\u0633\u062a\u0648\u0627\u0643 \u0623\u064a\u0627\u064b \u0643\u0627\u0646<\/mark><\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong><mark>\u0648\u0623\u0646\u0638\u0645\u0629 \u063a\u0630\u0627\u0626\u064a\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0635\u0645\u0645\u0629 \u0644\u062a\u062d\u0642\u0642 \u0643\u0644 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629<\/mark><\/strong><\/a><strong><mark>.<\/mark><\/strong><\/p>\n\n\n\n<h2><strong>\u0623\u0641\u0636\u0644 5 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/strong><\/h2>\n\n\n\n<p><strong>\u0627\u0644\u0645\u0634\u064a<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"640\" height=\"321\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/gettyimages-1192508928.jpg\" alt=\"\u0627\u0644\u0645\u0634\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633\" class=\"wp-image-11321\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/gettyimages-1192508928.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/gettyimages-1192508928-300x150.jpg 300w\" sizes=\"(max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0627\u0644\u0645\u0634\u064a \u0648\u0627\u062d\u062f\u064b\u0627 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u062d\u064a\u062b \u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0645\u0631\u064a\u062d\u0629 \u0648\u0627\u0644\u0633\u0647\u0644\u0629 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0644\u0628\u062f\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u062f\u0648\u0646 \u0627\u0644\u0634\u0639\u0648\u0631 \u0628\u0627\u0644\u0625\u0631\u0647\u0627\u0642 \u0623\u0648 \u0627\u0644\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0634\u0631\u0627\u0621 \u0627\u0644\u0645\u0639\u062f\u0627\u062a \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 <a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%85%d8%b4%d9%8a-%d9%81%d9%8a-%d8%a7%d9%84%d9%85%d9%86%d8%b2%d9%84-%d8%aa%d8%b9%d8%b2%d8%b2-%d8%a7%d9%84%d8%ac%d8%b3%d9%85-%d8%a8%d9%80-10-%d9%81\/\" target=\"_blank\">\u0627\u0644\u0645\u0634\u064a \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/a> \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u0646\u0632\u0648\u0644.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646\u0647 \u062a\u0645\u0631\u064a\u0646 \u0623\u0642\u0644 \u062a\u0623\u062b\u064a\u0631\u064b\u060c \u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646\u0647 \u0644\u0627 \u064a\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643.<\/li><li>\u0647\u0630\u0627 \u0648\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0628\u0627\u0644\u063a \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 (70 \u0643\u062c\u0645) \u064a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 175 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0645\u0634\u064a \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u062a\u0628\u0644\u063a (6.4 \u0643\u0645\/\u0633\u0627\u0639\u0629).<\/li><li>\u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0627\u0633\u062a\u0645\u0631\u062a 12 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0639\u0644\u0649 20 \u0627\u0645\u0631\u0623\u0629 \u0645\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0645\u0646\u0629 \u0623\u0646 \u0627\u0644\u0645\u0634\u064a \u0644\u0645\u062f\u0629 50-70 \u062f\u0642\u064a\u0642\u0629 <br>3 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639 \u064a\u0642\u0644\u0644 \u0645\u0646 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645 \u0648\u0645\u062d\u064a\u0637 \u0627\u0644\u062e\u0635\u0631 \u0628\u0645\u062a\u0648\u0633\u0637 1.5\u066a \u0648(2.8 \u0633\u0645) \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0627\u0644\u064a.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u0636\u0645\u064a\u0646 \u0627\u0644\u0645\u0634\u064a \u062f\u0627\u062e\u0644 \u0631\u0648\u062a\u064a\u0646\u0643 \u0627\u0644\u064a\u0648\u0645\u064a. <\/li><li>\u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0628\u062f\u0621 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 3-4 \u0645\u0631\u0627\u062a \u0641\u064a \u0627\u0644\u0623\u0633\u0628\u0648\u0639\u060c \u0648\u064a\u0645\u0643\u0646\u0643 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u062f\u0629 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631 \u0627\u0644\u0645\u0634\u064a \u062a\u062f\u0631\u064a\u062c\u064a\u0627\u064b \u0639\u0646\u062f\u0645\u0627 \u062a\u0635\u0628\u062d \u0623\u0643\u062b\u0631 \u0644\u064a\u0627\u0642\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11248\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-01-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0645\u0646 \u0627\u0644\u0645\u062a\u0639\u0627\u0631\u0641 \u0639\u0644\u064a\u0647 \u0623\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u064a\u062d\u0633\u0646 \u0645\u0646 \u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u062c\u0633\u0645 \u0648\u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0623\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0647\u0648 \u0646\u0634\u0627\u0637 \u062e\u0627\u0631\u062c\u064a \u062a\u0642\u0644\u064a\u062f\u064a\u064b\u0627\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0635\u0627\u0644\u0627\u062a \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 <br>\u0648\u0645\u0631\u0627\u0643\u0632 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0644\u062f\u064a\u0647\u0627 \u062f\u0631\u0627\u062c\u0627\u062a \u062b\u0627\u0628\u062a\u0629 \u062a\u0633\u0645\u062d \u0644\u0643 \u0628\u0627\u0644\u062a\u0645\u0631\u0646 \u062f\u0648\u0646 \u0627\u0644\u062d\u0627\u062c\u0629 \u0644\u0644\u062e\u0631\u0648\u062c \u0625\u0644\u0649 \u0627\u0644\u0637\u0631\u0642\u0627\u062a.<\/li><li>\u0647\u0630\u0627 \u0648\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0628\u0627\u0644\u063a \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647(70 \u0643\u062c\u0645) <br>\u064a\u062d\u0631\u0642 \u062d\u0648\u0627\u0644\u064a 252 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u062b\u0627\u0628\u062a\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 <br>\u0623\u0648 288 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u062f\u0631\u0627\u062c\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0645\u0646 (19-22.4 \u0643\u0645\/\u0633\u0627\u0639\u0629),<\/li><li>\u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u0631\u0643\u0628\u0648\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645 \u064a\u062a\u0645\u062a\u0639\u0648\u0646 \u0628\u0644\u064a\u0627\u0642\u0629 \u0623\u0641\u0636\u0644 <br>\u0628\u0634\u0643\u0644 \u0639\u0627\u0645\u060c \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u062d\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646\u060c \u0648\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0631\u0637\u0627\u0646<br>\u0648\u0627\u0644\u0648\u0641\u0627\u0629\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u0644\u0627 \u064a\u0631\u0643\u0628\u0648\u0646 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u062a\u0645\u0631\u064a\u0646 \u0631\u0627\u0626\u0639 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0645\u0646 \u062c\u0645\u064a\u0639 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629\u060c<br> \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0625\u0644\u0649 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u064a\u0646. \u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0641\u0647\u0648 \u062a\u0645\u0631\u064a\u0646 \u063a\u064a\u0631 \u062d\u0627\u0645\u0644 \u0644\u0644\u0648\u0632\u0646 \u0648\u0645\u0646\u062e\u0641\u0636 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c<br>\u0644\u0630\u0627 \u0644\u0646 \u064a\u0636\u0639 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0645\u0641\u0627\u0635\u0644\u0643.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"620\" height=\"351\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cyclist-carousel-1.jpg\" alt=\"\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633\" class=\"wp-image-11323\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cyclist-carousel-1.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/cyclist-carousel-1-300x170.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/figure><\/div>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0641\u064a \u0627\u0644\u062c\u064a\u0645<\/h4>\n\n\n\n<p><strong>\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"768\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Essential-Guide-to-Strength-Training-2-1200x900-2-1024x768.jpg\" alt=\"\u0631\u0641\u0639 \u0627\u0644\u0623\u0648\u0632\u0627\u0646 \u0641\u064a \u0627\u0644\u062c\u064a\u0645\" class=\"wp-image-11324\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Essential-Guide-to-Strength-Training-2-1200x900-2-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Essential-Guide-to-Strength-Training-2-1200x900-2-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Essential-Guide-to-Strength-Training-2-1200x900-2-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/Essential-Guide-to-Strength-Training-2-1200x900-2.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0645\u0646 \u0627\u0644\u062e\u064a\u0627\u0631\u0627\u062a \u0627\u0644\u0645\u062b\u0627\u0644\u064a\u0629 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0630\u064a\u0646 \u064a\u062a\u0637\u0644\u0639\u0648\u0646 \u0625\u0644\u0649 \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0623\u0643\u062b\u0631 \u062a\u0646\u0627\u0633\u0642\u064b\u0627.<\/li><li>\u0647\u0630\u0627 \u0648\u0642\u062f \u0623\u062b\u0628\u062a\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u0639\u0644\u0645\u064a\u0629 \u0627\u0644\u062d\u062f\u064a\u062b\u0629 \u0623\u0646 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0628\u0627\u0644\u063a \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647(70 \u0643\u062c\u0645) <br>\u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 108 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u064a\u0636\u064b\u0623 \u0639\u0644\u0649 \u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629 \u0648\u062a\u0639\u0632\u064a\u0632 \u0646\u0645\u0648 \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u060c \u0645\u0645\u0627 \u0642\u062f \u064a\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0627\u0644\u0623\u064a\u0636 <br>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0631\u0627\u062d\u0629 (RMR)\u060c \u0623\u0648 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0627\u0644\u062a\u064a \u064a\u062d\u0631\u0642\u0647\u0627 \u062c\u0633\u0645\u0643 \u0639\u0646\u062f \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u0641\u0642\u062f \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 24 \u0623\u0633\u0628\u0648\u0639\u064b\u0627 \u0645\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u062f\u0649 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0628\u0646\u0633\u0628\u0629 9\u066a <br>\u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0628\u064a\u0646 \u0627\u0644\u0631\u062c\u0627\u0644\u060c \u0648\u0647\u0648 \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 \u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 140 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627\u060c <br>\u0623\u0645\u0627 &nbsp;\u0628\u064a\u0646 \u0627\u0644\u0646\u0633\u0627\u0621\u060c \u0641\u0643\u0627\u0646\u062a \u0627\u0644\u0632\u064a\u0627\u062f\u0629 \u0641\u064a \u0645\u0639\u062f\u0644 \u0627\u0644\u062a\u0645\u062b\u064a\u0644 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u062d\u0648\u0627\u0644\u064a 4\u066a\u060c \u0623\u0648 50 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u064a\u0648\u0645\u064a\u064b\u0627.<\/li><li>\u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062c\u0633\u0645\u0643 \u064a\u0633\u062a\u0645\u0631 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0628\u0639\u062f \u0633\u0627\u0639\u0627\u062a \u0639\u062f\u064a\u062f\u0629 <br>\u0645\u0646 \u062a\u0645\u0631\u064a\u0646 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" width=\"1024\" height=\"533\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg\" alt=\"\" class=\"wp-image-11249\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2021\/02\/1920x1000-03.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4>\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h4>\n\n\n\n<p><strong><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%84-%d8%ad%d8%a7%d8%ac%d8%a9-%d9%85%d8%ad%d8%aa%d8%a7%d8%ac-%d8%aa%d8%b9%d8%b1%d9%81%d9%87%d8%a7-%d8%b9%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-hiit-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 (HIIT)<\/a><\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641 \u0623\u0643\u062b\u0631 \u0628\u0627\u0633\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT)\u060c<br>\u0647\u0648 \u0645\u0635\u0637\u0644\u062d \u0648\u0627\u0633\u0639 \u0644\u062f\u0641\u0639\u0627\u062a \u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0643\u062b\u0641\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0628 \u0645\u0639 \u0641\u062a\u0631\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><li>\u0639\u0627\u062f\u0629\u064b \u0645\u0627 \u064a\u0633\u062a\u0645\u0631 \u062a\u0645\u0631\u064a\u0646 HIIT \u0645\u0646 10 \u0625\u0644\u0649 30 \u062f\u0642\u064a\u0642\u0629 \u0648\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u062d\u0631\u0642 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u0647\u0630\u0627 \u0648\u0642\u062f \u0648\u062c\u062f\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0627\u0644\u062a\u064a \u0623\u062c\u0631\u064a\u062a \u0639\u0644\u0649 9 \u0631\u062c\u0627\u0644 \u0646\u0634\u0637\u064a\u0646 \u0623\u0646 HIIT \u064a\u062d\u0631\u0642 25-30\u066a <br>\u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062f\u0642\u064a\u0642\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u0628\u0645\u0627 \u0641\u064a \u0630\u0644\u0643 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0648\u0632\u0646 <br>\u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0627\u0644\u062c\u0631\u064a \u0639\u0644\u0649 \u062c\u0647\u0627\u0632 \u0627\u0644\u0645\u0634\u064a.<\/li><li>\u0645\u0645\u0627 \u064a\u0639\u0646\u064a \u0623\u0646 HIIT \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062d\u0631\u0642 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0645\u0639 \u0642\u0636\u0627\u0621 \u0648\u0642\u062a<br>\u0623\u0642\u0644 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/li><li>\u0643\u0645\u0627 \u0623\u0638\u0647\u0631\u062a &nbsp;\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062a\u0645\u0631\u064a\u0646 HIIT \u0641\u0639\u0627\u0644 \u0628\u0634\u0643\u0644 \u062e\u0627\u0635 \u0641\u064a \u062d\u0631\u0642 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c <br>\u0648\u0627\u0644\u062a\u064a \u0644\u0647\u0627 \u0635\u0644\u0627\u062a \u0628\u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 HIIT \u064a\u0639\u062f \u0645\u0646 \u0623\u0646\u0638l\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c\u0647\u0627 \u0628\u0633\u0647\u0648\u0644\u0629 \u0641\u064a \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u062e\u0627\u0635 \u0628\u0643\u060c<br>\u0641\u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u0627\u062e\u062a\u064a\u0627\u0631 \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u062b\u0644 \u0627\u0644\u062c\u0631\u064a \u0623\u0648 \u0627\u0644\u0642\u0641\u0632 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0623\u0648\u0642\u0627\u062a \u0627\u0644\u0631\u0627\u062d\u0629.<\/li><li>\u0645\u062b\u0627\u0644: \u0627\u0644\u062a\u0628\u062f\u064a\u0644 \u0628\u0623\u0642\u0635\u0649 \u0645\u0627 \u062a\u0633\u062a\u0637\u064a\u0639 \u0639\u0644\u0649 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629\u060c \u064a\u0644\u064a\u0647\u0627 \u062a\u0628\u062f\u064a\u0644 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629 \u0644\u0645\u062f\u0629 1-2 \u062f\u0642\u064a\u0642\u0629. <\/li><li>\u0643\u0631\u0631 \u0647\u0630\u0627 \u0627\u0644\u0646\u0645\u0637 \u0644\u0645\u062f\u0629 10-30 \u062f\u0642\u064a\u0642\u0629.<\/li><\/ul>\n\n\n\n<h5>\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u0628\u0637\u0646<\/h5>\n\n\n\n<p><strong>\u0627\u0644\u0631\u0643\u0636<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/10553-1-1024x683.jpg\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0634\u064a\" class=\"wp-image-11322\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/10553-1-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/10553-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/10553-1-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/10553-1-1536x1024.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/10553-1-2048x1365.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<ul><li>\u0623\u0648\u0636\u062d\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0634\u062e\u0635\u064b\u0627 \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 (70 \u0643\u062c\u0645) \u064a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 288 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 <br>\u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0628\u0633\u0631\u0639\u0629 (8 \u0643\u0645\/\u0633\u0627\u0639\u0629) \u0623\u0648 360 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0644\u0643\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a<br>\u0628\u0633\u0631\u0639\u0629 (9.7 \u0643\u0645\/\u0633\u0627\u0639\u0629) \u0633\u0631\u0639\u0629.<\/li><li>\u0643\u0645\u0627 \u0648\u062c\u062f\u062a \u062f\u0631\u0627\u0633\u0629 \u0623\u062e\u0631\u0649 \u0623\u0646 \u0627\u0644\u0631\u0643\u0636 \u0642\u062f \u064a\u0633\u0627\u0647\u0645 &nbsp;\u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646 \u0627\u0644\u062d\u0634\u0648\u064a\u0629\u060c \u0627\u0644\u0645\u0639\u0631\u0648\u0641\u0629 \u0628\u0627\u0633\u0645 \u062f\u0647\u0648\u0646 \u0627\u0644\u0628\u0637\u0646\u060c<br>\u062d\u064a\u062b \u064a\u0644\u062a\u0641 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u062d\u0648\u0644 \u0623\u0639\u0636\u0627\u0626\u0643 \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u0648\u0644\u0647 \u0639\u0644\u0627\u0642\u0629 \u0628\u0623\u0645\u0631\u0627\u0636 \u0645\u0632\u0645\u0646\u0629 \u0645\u062e\u062a\u0644\u0641\u0629 \u0645\u062b\u0644 \u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0633\u0643\u0631\u064a.<\/li><\/ul>\n\n\n\n<p>\u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u062a\u0644\u0643 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0648 \u0623\u064a \u062a\u0645\u0631\u064a\u0646 \u0622\u062e\u0631\u060c \u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643\u060c \u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0622\u0645\u0646 \u0644\u0643 \u0644\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u060c \u0627\u0633\u062a\u0645\u0639 \u0625\u0644\u0649 \u062c\u0633\u062f\u0643 \u0625\u0630\u0627 \u0623\u062e\u0628\u0631\u0643 \u0623\u0646\u0643 \u062a\u0641\u0639\u0644 \u0627\u0644\u0643\u062b\u064a\u0631\u060c \u0641\u0642\u062f \u062d\u0627\u0646 \u0627\u0644\u0648\u0642\u062a \u0644\u062a\u0642\u0644\u064a\u0644 \u0643\u062b\u0627\u0641\u0629 \u062c\u0644\u0633\u0627\u062a \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0623\u0648 \u062a\u0643\u0631\u0627\u0631\u0647\u0627 \u0623\u0648 \u0645\u062f\u062a\u0647\u0627\u060c \u0643\u0645\u0627 \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\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 \u0641\u064a <a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u0648\u062a\u0634<\/a> \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","protected":false},"excerpt":{"rendered":"<p>\u062a\u0639\u062f \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062a\u064a\u062c\u064a\u0627\u062a \u0634\u064a\u0648\u0639\u064b\u0627 \u0627\u0644\u062a\u064a \u064a\u0633\u062a\u062e\u062f\u0645\u0647\u0627 \u0623\u0648\u0644\u0626\u0643 \u0627\u0644\u0630\u064a\u0646 \u064a\u062d\u0627\u0648\u0644\u0648\u0646 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f\u060c \u0648\u0630\u0644\u0643 \u0644\u0641\u0627\u0639\u0644\u064a\u062a\u0647\u0627 \u0627\u0644\u0642\u0648\u064a\u0629 \u0641\u064a \u062d\u0631\u0642 \u0627\u0644\u0633\u0639\u0631\u0627\u062a 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