{"id":11355,"date":"2022-11-27T16:42:18","date_gmt":"2022-11-27T14:42:18","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11355"},"modified":"2023-04-12T03:22:05","modified_gmt":"2023-04-12T01:22:05","slug":"%d8%b9%d8%b4%d8%a7%d8%a1-%d8%af%d8%a7%d9%8a%d8%aa","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b9%d8%b4%d8%a7%d8%a1-%d8%af%d8%a7%d9%8a%d8%aa\/","title":{"rendered":"\u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a \u0625\u0644\u064a\u0643 5 \u0648\u0635\u0641\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0645\u0634\u0628\u0639\u0629"},"content":{"rendered":"\n<p>\u0642\u062f \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0639\u0645\u0644\u064a\u0629 \u0645\u0639\u0642\u062f\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u062d\u0642\u064a\u0642\u0629 \u0639\u0643\u0633 \u0630\u0644\u0643\u060c<br>\u0641\u0643\u0644 \u0645\u0627 \u0639\u0644\u064a\u0643 \u0641\u0639\u0644\u0647 \u0647\u0648 \u0627\u062e\u062a\u064a\u0627\u0631 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%83%d9%84-%d8%af%d8%a7%d9%8a%d8%aa-%d9%85%d8%b4%d8%a8%d8%b9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0643\u0644 \u062f\u0627\u064a\u062a \u0645\u0634\u0628\u0639<\/a> \u064a\u0633\u0647\u0644 \u0627\u062a\u0628\u0627\u0639\u0647 \u0648\u0644\u0627 \u064a\u062a\u0636\u0645\u0646 \u062a\u0642\u0646\u064a\u0627\u062a \u0637\u0647\u064a \u0645\u0639\u0642\u062f\u0629 \u0623\u0648 \u062e\u0637\u0648\u0627\u062a \u0643\u062b\u064a\u0631\u0629\u060c<br>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0639\u0631\u0636 \u0644\u0643 5&nbsp;\u0648\u0635\u0641\u0627\u062a <strong>\u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a<\/strong> \u0628\u0633\u064a\u0637\u0629 \u0648\u0627\u0644\u062a\u064a \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629 \u0648\u0633\u0631\u064a\u0639\u0629.<\/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>\u0648\u0635\u0641\u0627\u062a \u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a \u064a\u0634\u0628\u0639<\/h2>\n\n\n\n<p><strong>\u0633\u0644\u0637\u0629 \u064a\u0648\u0646\u0627\u0646\u064a\u0629<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646 \u0637\u0627\u0632\u062c<\/li><li>1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645 \u0637\u0627\u0632\u062c<\/li><li>1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0623\u0648\u0631\u064a\u062c\u0627\u0646\u0648 \u0645\u062c\u0641\u0641<\/li><li> 1\/2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0633\u0645\u0627\u0642<\/li><li>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/li><li>3 \u062d\u0628\u0627\u062a \u0637\u0645\u0627\u0637\u0645 \u0643\u0628\u064a\u0631\u0629<\/li><li>1 \u062d\u0628\u0629 \u062e\u064a\u0627\u0631<\/li><li>1\/2 \u0628\u0635\u0644 \u0623\u062d\u0645\u0631<\/li><li>1 \u062d\u0628\u0629 \u0641\u0644\u0641\u0644<\/li><li>1\/4 \u0643\u0648\u0628 \u0632\u064a\u062a\u0648\u0646 \u0623\u0633\u0648\u062f \u064a\u0641\u0636\u0644 \u0643\u0627\u0644\u0627\u0645\u0627\u062a\u0627<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u062c\u0628\u0646\u0629 \u0641\u064a\u062a\u0627 \u0645\u0641\u062a\u062a\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\/2022\/11\/1920x1000-04-1-1024x533.jpg\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-11237\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/1920x1000-04-1.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0627\u062d\u0636\u0631 \u0644\u0648\u062d \u062a\u0642\u0637\u064a\u0639 \u0646\u0638\u064a\u0641 \u0648\u0645\u0639\u0642\u0645 \u062c\u064a\u062f\u064b\u0627\u060c \u062b\u0645 \u0642\u0637\u0639 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u0641\u0644\u0641\u0644\u060c \u0648\u0627\u0644\u0628\u0635\u0644\u060c <br>\u0644\u0642\u0637\u0639 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u062a\u064f\u0645\u0632\u062c \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u062e\u064a\u0627\u0631 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0648\u0627\u0644\u0632\u064a\u062a\u0648\u0646.<\/li><li>\u0627\u062e\u0641\u0642 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0633\u0645\u0627\u0642 \u0648\u0627\u0644\u0623\u0648\u0631\u064a\u063a\u0627\u0646\u0648 \u0645\u0639\u064b\u0627 \u0644\u062a\u062d\u0636\u064a\u0631 \u062f\u0631\u064a\u0633\u064a\u0646\u062c \u0627\u0644\u0633\u0644\u0637\u0629.<\/li><li>\u0623\u0636\u0641&nbsp;\u0631\u0634\u0629 \u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f \u0645\u0637\u062d\u0648\u0646.<\/li><li>\u0636\u0639 \u0627\u0644\u062f\u0631\u064a\u0633\u064a\u0646\u062c \u0641\u0648\u0642 \u0627\u0644\u062e\u0636\u0627\u0631 \u0627\u0644\u0645\u0642\u0637\u0639\u060c \u062b\u0645 \u0648\u0632\u0639 \u0627\u0644\u062c\u0628\u0646\u0629 \u0627\u0644\u0641\u064a\u062a\u0627 \u0639\u0644\u0649 \u0627\u0644\u0633\u0637\u062d.<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/12B-2BPanera2BGreek2BSalad-7-1-1024x683.webp\" alt=\"\u0633\u0644\u0637\u0629 \u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a\" class=\"wp-image-11358\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/12B-2BPanera2BGreek2BSalad-7-1-1024x683.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/12B-2BPanera2BGreek2BSalad-7-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/12B-2BPanera2BGreek2BSalad-7-1-768x512.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/12B-2BPanera2BGreek2BSalad-7-1.webp 1050w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<h3><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%81%d8%b6%d9%84-%d9%88%d8%ac%d8%a8%d8%a9-%d8%b9%d8%b4%d8%a7%d8%a1-%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0641\u0636\u0644 \u0648\u062c\u0628\u0629 \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629<\/a><\/h3>\n\n\n\n<p><strong>\u0633\u0644\u0637\u0629 \u0633\u064a\u0632\u0631 \u0628\u0627\u0644\u062f\u062c\u0627\u062c<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1 \u062d\u0628\u0629&nbsp; \u0643\u0627\u0628\u0648\u062a\u0634\u0627 \u0645\u062a\u0648\u0633\u0637\u0629 \u0645\u0642\u0637\u0639\u0629 \u0634\u0631\u0627\u0626\u062d<\/li><li>\u0634\u0631\u064a\u062d\u0629 \u062a\u0648\u0633\u062a \u0623\u0633\u0645\u0631 \u0645\u0642\u0637\u0639\u0629 \u0645\u0643\u0639\u0628\u0627\u062a<\/li><li>\u0634\u0631\u0627\u0626\u062d \u062f\u062c\u0627\u062c \u0645\u0634\u0648\u064a &#8220;\u0627\u0644\u0643\u0645\u064a\u0629 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629&#8221;<\/li><li>\u0641\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645<\/li><li>\u0643\u0648\u0628 \u0632\u0628\u0627\u062f\u064a<\/li><li>\u00bc \u0643\u0648\u0628 \u062c\u0628\u0646 \u0641\u064a\u062a\u0627 <\/li><li>3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0645\u0627\u064a\u0648\u0646\u064a\u0632 \u062e\u0627\u0644\u064a \u0627\u0644\u062f\u0633\u0645<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<\/li><li>\u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0633\u062a\u0631\u062f\u0629<\/li><li>\u00bc \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0644<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/2019-w24-r4-chicken-caesar-salad-915d0730-1024x683.jpg\" alt=\"\u0633\u0644\u0637\u0629 \u0633\u064a\u0632\u0631 \u062f\u062c\u0627\u062c \u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a\" class=\"wp-image-11357\" width=\"768\" height=\"512\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/2019-w24-r4-chicken-caesar-salad-915d0730-1024x683.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/2019-w24-r4-chicken-caesar-salad-915d0730-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/2019-w24-r4-chicken-caesar-salad-915d0730-768x512.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/2019-w24-r4-chicken-caesar-salad-915d0730.jpg 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0636\u0639 \u0645\u0643\u0639\u0628\u0627\u062a \u0627\u0644\u062a\u0648\u0633\u062a \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u0645\u062f\u0647\u0648\u0646\u0629 \u0628\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646.<\/li><li>\u0627\u062f\u062e\u0644 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u062a\u0631\u0643\u0647 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642 \u0623\u0648 \u062d\u062a\u0649 \u064a\u062a\u062d\u0645\u0635.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0627\u062e\u0644\u0637 \u0627\u0644\u062e\u0644 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0648\u0627\u0644\u062b\u0648\u0645 \u0627\u0644\u0645\u0641\u0631\u0648\u0645 \u0648\u0627\u0644\u0645\u0627\u064a\u0648\u0646\u064a\u0632 \u0648\u0627\u0644\u0645\u0633\u062a\u0631\u062f\u0629.<\/li><li>\u062a\u0642\u0644\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u064b\u0627 \u062d\u062a\u064a \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0645\u062a\u0632\u0627\u062c\u0647\u0627 \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0623\u0636\u0641 \u0645\u0643\u0639\u0628\u0627\u062a \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0645\u062d\u0645\u0635 \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0641\u064a\u062a\u0627 \u0648\u0634\u0631\u0627\u0626\u062d \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u0644\u062e\u0633\u060c \u0644\u0644\u062a\u0628\u064a\u0644\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629.<\/li><li>\u062a\u0642\u0644\u0628 \u062c\u0645\u064a\u0639 &nbsp;\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u064b\u0627 \u062b\u0645 \u062a\u0642\u062f\u0645 \u0627\u0644\u0633\u0644\u0637\u0629.&nbsp;<\/li><\/ul>\n\n\n\n<h3>\u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a \u0628\u0627\u0644\u0634\u0648\u0641\u0627\u0646<\/h3>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li><li>\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a.<\/li><li>\u0643\u0648\u0628 \u0641\u0648\u0627\u0643\u0647 \u0645\u0642\u0637\u0639\u0629 (\u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 \u0627\u0644\u0645\u062a\u0627\u062d\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0645\u0648\u0632 \u0623\u0648 \u0627\u0644\u0641\u0631\u0648\u0644\u0629 \u0623\u0648 \u0627\u0644\u062a\u0641\u0627\u062d).<\/li><li> 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"620\" height=\"330\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/granola.yoghurt.strawberry2-1.jpg\" alt=\"\" class=\"wp-image-11359\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/granola.yoghurt.strawberry2-1.jpg 620w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/granola.yoghurt.strawberry2-1-300x160.jpg 300w\" sizes=\"(max-width: 620px) 100vw, 620px\" \/><\/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>\u0627\u062e\u0644\u0637 \u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0645\u0648\u0633\u0645\u064a\u0629 \u0627\u0644\u0645\u0641\u0636\u0644\u0629.<\/li><li>\u0623\u0636\u0641 \u0643\u0648\u0628\u064b\u0627 \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646\u0627\u062a.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0639\u0633\u0644 \u0644\u0644\u062a\u062d\u0644\u064a\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0648\u0635\u0641\u0629 &nbsp;\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0635\u062d\u064a \u0645\u0639 \u0627\u0644\u0645\u0648\u0632 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a<\/strong><\/p>\n\n\n\n<ul><li>2 \u0648\u0631\u0628\u0639&nbsp;\u0643\u0648\u0628 \u0645\u0627\u0621<\/li><li>\u0643\u0648\u0628 \u0634\u0648\u0641\u0627\u0646<\/li><li>\u0631\u0634\u0629 \u0645\u0644\u062d<\/li><li>\u0645\u0648\u0632\u0629 \u0645\u0642\u0637\u0639 \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0641\u0648\u0644 \u0633\u0648\u062f\u0627\u0646\u064a<\/li><li>1\/4 \u0643\u0648\u0628 \u0644\u0648\u0632 \u0645\u0641\u0631\u0648\u0645<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0633\u0644 \u0646\u062d\u0644 \u0623\u0648 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/54631_tabitharwheeler_8ae61a14-58fd-4a7d-b1f5-95d7d5720901-1024x768.jpg\" alt=\"\u0648\u0635\u0641\u0629 \u0634\u0648\u0641\u0627\u0646 \u0639\u0634\u0627\u0621 \u062f\u0627\u064a\u062a\" class=\"wp-image-11360\" width=\"768\" height=\"576\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/54631_tabitharwheeler_8ae61a14-58fd-4a7d-b1f5-95d7d5720901-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/54631_tabitharwheeler_8ae61a14-58fd-4a7d-b1f5-95d7d5720901-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/54631_tabitharwheeler_8ae61a14-58fd-4a7d-b1f5-95d7d5720901-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/54631_tabitharwheeler_8ae61a14-58fd-4a7d-b1f5-95d7d5720901.jpg 1200w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/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>\u0641\u064a \u0642\u062f\u0631 \u0645\u062a\u0648\u0633\u0637 \u0627\u0644\u062d\u062c\u0645\u060c \u064a\u064f\u063a\u0644\u0649 \u0627\u0644\u0645\u0627\u0621.<\/li><li>\u062e\u0641\u0641 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0625\u0644\u0649 \u062f\u0631\u062c\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0648\u0623\u0636\u0641 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0627\u0644\u0645\u0644\u062d.<\/li><li>\u064a\u064f\u0637\u0647\u0649 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631 \u0644\u0645\u062f\u0629 5 \u062f\u0642\u0627\u0626\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u064a\u0645\u062a\u0635 \u0645\u0639\u0638\u0645 \u0627\u0644\u0633\u0627\u0626\u0644.<\/li><li>\u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0645\u0648\u0632 \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a \u0648\u0627\u0644\u0644\u0648\u0632 \u0648\u0627\u0644\u0639\u0633\u0644 \u0648\u064a\u064f\u0642\u0644\u0628 \u0644\u064a\u062f\u0645\u062c \u0628\u0627\u0644\u062a\u0633\u0627\u0648\u064a.<\/li><li>&nbsp;\u0625\u0630\u0627 \u0643\u0627\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0633\u0645\u064a\u0643\u064b\u0627 \u062c\u062f\u064b\u0627\u060c \u0623\u0636\u0641 \u0631\u0634\u0629 \u0645\u0646 \u0627\u0644\u062d\u0644\u064a\u0628.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%b9%d8%b4%d8%a7%d8%a1-%d8%b5%d8%ad%d9%8a%d8%a9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629<\/a><\/h4>\n\n\n\n<p><strong>\u0648\u0635\u0641\u0629 \u0627\u0644\u0628\u064a\u0636 \u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>4 \u0628\u064a\u0636\u0627\u062a \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645.<\/li><li>\u062b\u0645\u0631\u0629 \u0637\u0645\u0627\u0637\u0645 \u0643\u0628\u064a\u0631\u0629<\/li><li>\u0628\u0635\u0644\u0629 \u0635\u063a\u064a\u0631\u0629<\/li><li>2 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645<\/li><li>\u00bc \u0643\u0648\u0628 \u0628\u0642\u062f\u0648\u0646\u0633 \u0637\u0627\u0632\u062c \u0645\u0641\u0631\u0648\u0645<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062d\u0644\u064a\u0628<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f \u0628\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u063a\u0631\u0641\u0629<\/li><li>\u0645\u0644\u062d \u0648\u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f50a0b4d449fca1c4534cb8694044533856f120d-1.jpg\" alt=\"\u0628\u064a\u0636 \u0628\u0627\u0644\u0637\u0645\u0627\u0637\u0645\" class=\"wp-image-11361\" width=\"750\" height=\"500\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f50a0b4d449fca1c4534cb8694044533856f120d-1.jpg 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f50a0b4d449fca1c4534cb8694044533856f120d-1-300x200.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/11\/f50a0b4d449fca1c4534cb8694044533856f120d-1-768x512.jpg 768w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<p>&nbsp;\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0627\u062d\u0636\u0631 \u0644\u0648\u062d \u062a\u0642\u0637\u064a\u0639 \u0646\u0638\u064a\u0641 \u0648\u0645\u0639\u0642\u0645 \u062c\u064a\u062f\u064b\u0627\u060c \u062b\u0645 \u0642\u0637\u0639 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u0628\u0635\u0644 \u0644\u0642\u0637\u0639 \u0635\u063a\u064a\u0631\u0629.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0636\u0639 \u0627\u0644\u0628\u064a\u0636 \u0645\u0639 \u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u062d\u0644\u064a\u0628\u060c \u0648\u0627\u062e\u0641\u0642 \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u0636\u0639 \u0627\u0644\u0632\u0628\u062f\u060c \u0648\u0627\u062a\u0631\u0643\u0647 \u062d\u062a\u0649 \u064a\u0630\u0648\u0628.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u062a\u064a\u0646\u060c \u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u062b\u0648\u0645 \u0648\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0637\u0645\u0627\u0637\u0645\u060c \u0648\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u0633\u0628\u0639 \u0625\u0644\u0649 \u0639\u0634\u0631 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u062a\u0630\u0628\u0644.<\/li><li>\u0623\u0636\u0641 \u062e\u0644\u064a\u0637 \u0627\u0644\u0628\u064a\u0636\u060c \u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633\u060c \u0648\u0642\u0644\u0628 \u0644\u0645\u062f\u0629 \u062e\u0645\u0633 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0628\u064a\u0636.<\/li><li>\u064a\u0645\u0643\u0646\u0643\u0650 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0634\u064a\u062f\u0631\u060c \u0623\u0648 \u0627\u0644\u0641\u064a\u062a\u0627 \u0625\u0644\u0649 \u0627\u0644\u0628\u064a\u0636.<\/li><li>\u062a\u0642\u062f\u0645 \u0633\u0627\u062e\u0646\u0629 \u0645\u0639 \u0634\u0631\u064a\u062d\u0629 \u062e\u0628\u0632 \u062f\u0627\u064a\u062a (\u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629)<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0642\u062f \u062a\u0639\u062a\u0642\u062f \u0623\u0646 \u0625\u0639\u062f\u0627\u062f \u0648\u062c\u0628\u0627\u062a \u0639\u0634\u0627\u0621 \u0635\u062d\u064a\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0639\u0645\u0644\u064a\u0629 \u0645\u0639\u0642\u062f\u0629\u060c \u0625\u0644\u0627 \u0623\u0646 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