{"id":11439,"date":"2022-12-04T20:14:38","date_gmt":"2022-12-04T18:14:38","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11439"},"modified":"2024-01-11T17:57:30","modified_gmt":"2024-01-11T15:57:30","slug":"%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%b7%d8%b1%d9%8a%d9%82%d8%a9-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/","title":{"rendered":"\u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629 \u0628\u062f\u0648\u0646 \u0623\u0636\u0631\u0627\u0631"},"content":{"rendered":"\n<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0645\u062b\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0622\u062e\u0631\u064a\u0646\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0645\u062c\u0631\u062f \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0642\u062f \u064a\u062c\u0639\u0644 \u062c\u0647\u0648\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0635\u062d\u064a\u0629 \u0648\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c<br>\u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 <strong>\u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/strong> \u0628\u0633\u0631\u0639\u0629.<br><\/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><\/p>\n\n\n\n<h2>\u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629<\/h2>\n\n\n\n<p><a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%8a%d9%81-%d8%a3%d8%b2%d9%8a%d8%af-%d9%88%d8%b2%d9%86%d9%8a-%d8%a8%d8%a3%d8%b3%d8%b1%d8%b9-%d8%b7%d8%b1%d9%8a%d9%82%d8%a9\/\" target=\"_blank\">\u0643\u064a\u0641 \u0623\u0632\u064a\u062f \u0648\u0632\u0646\u064a\u061f<\/a> \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643&nbsp;<a rel=\"noreferrer noopener\" href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%83%d9%84%d8%a7%d8%aa-%d8%aa%d8%b3%d8%a7%d8%b9%d8%af-%d8%b9%d9%84%d9%89-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%88%d8%b2%d9%86\/\" target=\"_blank\">\u0623\u0643\u0644\u0627\u062a \u062a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a> \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0628\u0637\u0631\u064a\u0642\u0629 \u0635\u062d\u064a\u0629\u060c<br>\u0648\u0647\u064a \u0643\u0627\u0644\u062a\u0627\u0644\u064a:<\/p>\n\n\n\n<p><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp\" alt=\"\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-16761\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-768x512.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0648\u0635\u0649 \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0628\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621.<\/li><li>\u0641\u0642\u062f \u062a\u0643\u0648\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 &nbsp;\u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a.<\/li><li>\u0648\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0648\u0636\u064a\u062d \u0625\u0644\u064a\u0643 \u0647\u0630\u0627 \u0627\u0644\u0645\u062b\u0627\u0644: &nbsp;\u062a\u062d\u062a\u0648\u064a 6 \u0623\u0648\u0646\u0635\u0627\u062a (170 \u062c\u0631\u0627\u0645\u064b\u0627) \u0645\u0646 \u0634\u0631\u0627\u0626\u062d \u0627\u0644\u0644\u062d\u0645 \u0639\u0644\u0649 \u062d\u0648\u0627\u0644\u064a 5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646.<\/li><li>\u0627\u0644\u0644\u064a\u0648\u0633\u064a\u0646 \u0647\u0648 \u0627\u0644\u062d\u0645\u0636 \u0627\u0644\u0623\u0645\u064a\u0646\u064a \u0627\u0644\u0631\u0626\u064a\u0633\u064a \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0627\u062c\u0647 \u062c\u0633\u0645\u0643 \u0644\u062a\u062d\u0641\u064a\u0632 \u062a\u062e\u0644\u064a\u0642 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0639\u0636\u0644\u064a<br>&nbsp;\u0648\u0625\u0636\u0627\u0641\u0629 \u0623\u0646\u0633\u062c\u0629 \u0639\u0636\u0644\u064a\u0629 \u062c\u062f\u064a\u062f\u0629\u060c \u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 456 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u062d\u0648\u0627\u0644\u064a 49 \u062c\u0631\u0627\u0645\u064b\u0627 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u062a\u0639\u062f \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0641\u0636\u0644 \u0627\u0644\u0645\u0635\u0627\u062f\u0631 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629 \u0644\u0644\u0643\u0631\u064a\u0627\u062a\u064a\u0646 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u060c \u0648\u0627\u0644\u0630\u064a \u0631\u0628\u0645\u0627 \u064a\u0643\u0648\u0646 \u0623\u0641\u0636\u0644 \u0645\u0643\u0645\u0644 \u0644\u0628\u0646\u0627\u0621 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645.<\/li><li>\u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0642\u0637\u0639 \u0627\u0644\u0644\u062d\u0645 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062f\u0647\u0646 \u0630\u0627\u062a \u0627\u0644\u062d\u062c\u0645 \u0627\u0644\u0643\u0628\u064a\u0631 \u0623\u0648 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0648\u0627\u0644\u062a\u064a \u062a\u0648\u0641\u0631 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0644\u062d\u0648\u0645 \u0627\u0644\u0635\u063a\u064a\u0631\u0629\u060c \u0645\u0645\u0627 \u064a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u062a\u0646\u0627\u0648\u0644 \u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629 \u0625\u0636\u0627\u0641\u064a\u0629 \u0648\u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646.<\/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\/2023\/04\/1920x1000-04-1-2-1024x533.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13891\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0635\u062d\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u062a\u0639\u062a\u0628\u0631 \u0627\u0644\u062f\u0647\u0648\u0646 \u0648\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0645\u0646 \u0623\u0643\u062b\u0631 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0643\u062b\u0627\u0641\u0629 \u0628\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0639\u0644\u0649 \u0647\u0630\u0627 \u0627\u0644\u0643\u0648\u0643\u0628.<\/li><li>\u0628\u0628\u0633\u0627\u0637\u0629\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0624\u062f\u064a \u0625\u0636\u0627\u0641\u0629 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 1 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 (15 \u0645\u0644) \u0625\u0644\u0649 \u0627\u0644\u0635\u0644\u0635\u0627\u062a \u0648\u0627\u0644\u0633\u0644\u0637\u0627\u062a \u0648\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0637\u0647\u064a \u0625\u0644\u0649 \u0625\u0636\u0627\u0641\u0629 120 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li>\u062a\u0634\u0645\u0644 \u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0627\u0644\u0622\u062a\u064a:<\/li><li>\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u0627\u0644\u0628\u0643\u0631 \u0627\u0644\u0645\u0645\u062a\u0627\u0632<\/li><li>\u0632\u064a\u062a \u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648<\/li><li>\u0632\u064a\u062a \u062c\u0648\u0632 \u0627\u0644\u0647\u0646\u062f<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1024\" height=\"576\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0632\u064a\u0648\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0637\u0631\u064a\u0642\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp\" alt=\"\u0627\u0644\u0632\u064a\u0648\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0637\u0631\u064a\u0642\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-16763\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0632\u064a\u0648\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0637\u0631\u064a\u0642\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0632\u064a\u0648\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0637\u0631\u064a\u0642\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-300x169.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0632\u064a\u0648\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0637\u0631\u064a\u0642\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-768x432.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<p><strong>\u062a\u0646\u0627\u0648\u0644 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0647\u064a \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u062a\u064a \u062a\u0623\u062a\u064a \u0628\u0634\u0643\u0644 \u0639\u0627\u0645 \u0645\u0646 \u0627\u0644\u062d\u0628\u0648\u0628 \u0627\u0644\u0633\u0644\u064a\u0645\u0629 \u0623\u0648 \u0627\u0644\u0643\u0627\u0645\u0644\u0629.<\/li><li>\u0645\u062b\u0644 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0648\u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646.<\/li><li>\u0648\u0647\u0646\u0627\u0643 \u0623\u0645\u062b\u0644\u0629 \u0623\u062e\u0631\u0649 \u0639\u0644\u0649 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u062d\u064a\u062b \u062a\u062a\u0648\u0627\u062c\u062f \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u0628\u0637\u0627\u0637\u0627 \u0627\u0644\u062d\u0644\u0648\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u064a\u0636\u064b\u0627 \u0623\u0646 \u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0645\u0639\u0642\u062f\u0629 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0628 \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp\" alt=\"\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a \u0627\u0644\u0635\u062d\u064a\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-16764\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0627\u0644\u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a-\u0627\u0644\u0635\u062d\u064a\u0629-\u0644\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-768x512.webp 768w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><\/div>\n\n\n\n<h3>\u0648\u0635\u0641\u0627\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/h3>\n\n\n\n<p><strong>\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0639\u062f \u0634\u0631\u0628 \u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u0645\u062d\u0636\u0631\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644 \u0637\u0631\u064a\u0642\u0629 \u0645\u063a\u0630\u064a\u0629 \u0644\u0644\u063a\u0627\u064a\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646.<\/li><li>\u0643\u0645\u0627 \u0646\u0646\u0635\u062d\u0643 \u0628\u0634\u062f\u0629 \u0628\u0635\u0646\u0639 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u0627\u0644\u062e\u0627\u0635\u0629 \u0628\u0643\u060c \u0644\u0623\u0646 \u0627\u0644\u0625\u0635\u062f\u0627\u0631\u0627\u062a \u0627\u0644\u062a\u062c\u0627\u0631\u064a\u0629 \u063a\u0627\u0644\u0628\u064b\u0627 \u0645\u0627 \u062a\u0643\u0648\u0646 \u0645\u0644\u064a\u0626\u0629 \u0628\u0627\u0644\u0633\u0643\u0631 \u0648\u062a\u0641\u062a\u0642\u0631 \u0625\u0644\u0649 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629.<\/li><li>\u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0628\u0639\u0636 \u0627\u0644\u0637\u0631\u0642 \u0627\u0644\u0644\u0630\u064a\u0630\u0629 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627\u060c \u062d\u064a\u062b \u064a\u0645\u0643\u0646\u0643 \u062f\u0645\u062c \u0643\u0644 \u0645\u0646\u0647\u0627 \u0645\u0639 \u0643\u0648\u0628\u064a\u0646 (470 \u0645\u0644) \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0623\u0644\u0628\u0627\u0646 \u0623\u0648 \u062d\u0644\u064a\u0628 \u0627\u0644\u0635\u0648\u064a\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0639\u062f\u0645 \u062a\u062d\u0645\u0644 \u0627\u0644\u0644\u0627\u0643\u062a\u0648\u0632\u060c \u0641\u0643\u0644\u0627\u0647\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0645\u063a\u0630\u064a\u0627\u062a \u0648\u0633\u0639\u0631\u0627\u062a \u062d\u0631\u0627\u0631\u064a\u0629.<\/li><li><strong>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0645\u0648\u0632 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629:<\/strong> \u064a\u064f\u0645\u0632\u062c 1 \u062d\u0628\u0629 \u0645\u0646 &nbsp;\u0627\u0644\u0645\u0648\u0632\u060c \u0648\u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629\u060c<br>\u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (15 \u0645\u0644) \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/li><li><strong>\u0645\u062e\u0641\u0648\u0642 \u062a\u0648\u062a \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627:<\/strong> \u064a\u064f\u0645\u0632\u062c 1 \u0643\u0648\u0628 (237 \u0645\u0644) \u0645\u0646 \u0627\u0644\u062a\u0648\u062a \u0627\u0644\u0645\u062e\u0644\u0648\u0637 \u0627\u0644\u0637\u0627\u0632\u062c \u0623\u0648 \u0627\u0644\u0645\u062c\u0645\u062f\u060c \u0648\u0627\u0644\u062b\u0644\u062c\u060c&nbsp;\u06481 \u0643\u0648\u0628 (237 \u0645\u0644) \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u063a\u0646\u064a\u060c \u0648\u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0627\u0644\u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645\u060c \u0648\u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627.<\/li><li><strong>\u0645\u062e\u0641\u0648\u0642 \u0627\u0644\u0628\u0646\u062f\u0642 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629:<\/strong> \u064a\u064f\u0645\u0632\u062c \u0643\u0648\u0628\u064a\u0646 (444 \u0645\u0644) \u0645\u0646 \u062d\u0644\u064a\u0628 \u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0645\u0639 1 \u0645\u063a\u0631\u0641\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0627\u0644\u0634\u0648\u0643\u0648\u0644\u0627\u062a\u0629 \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (15 \u0645\u0644) \u0645\u0646 \u0632\u0628\u062f\u0629 \u0627\u0644\u0628\u0646\u062f\u0642 \u0648\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648.<\/li><li><strong>\u0645\u062e\u0641\u0648\u0642 \u062a\u0641\u0627\u062d \u0627\u0644\u0643\u0631\u0627\u0645\u064a\u0644:<\/strong> \u064a\u064f\u0645\u0632\u062c \u0643\u0648\u0628 (237 \u0645\u0644) \u0645\u0646 \u0627\u0644\u0632\u0628\u0627\u062f\u064a \u0627\u0644\u064a\u0648\u0646\u0627\u0646\u064a \u0643\u0627\u0645\u0644 \u0627\u0644\u062f\u0633\u0645\u060c \u0645\u0639 \u0634\u0631\u0627\u0626\u062d 1 \u062d\u0628\u0629 \u062a\u0641\u0627\u062d\u060c \u0648\u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646 \u0628\u0646\u0643\u0647\u0629 \u0627\u0644\u0643\u0631\u0627\u0645\u064a\u0644 \u0623\u0648 \u0627\u0644\u0641\u0627\u0646\u064a\u0644\u064a\u0627\u060c \u0648\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 (15 \u0645\u0644) \u0645\u0646 \u0635\u0644\u0635\u0629 \u0623\u0648 \u0646\u0643\u0647\u0629 \u0627\u0644\u0643\u0631\u0627\u0645\u064a\u0644 \u0627\u0644\u062e\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0633\u0643\u0631.<\/li><li><strong>\u0633\u0648\u0628\u0631 \u062c\u0631\u064a\u0646 \u0634\u064a\u0643:<\/strong> \u0627\u062e\u0641\u0642 1 \u0643\u0648\u0628 (237 \u0645\u0644) \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u0646\u062e\u060c 1 \u0623\u0641\u0648\u0643\u0627\u062f\u0648\u060c 1 \u0645\u0648\u0632\u0629\u060c 1 \u0643\u0648\u0628 (237 \u0645\u0644) \u0645\u0646 \u0627\u0644\u0623\u0646\u0627\u0646\u0627\u0633\u060c \u0648\u0645\u063a\u0631\u0641\u0629 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0628\u0631\u0648\u062a\u064a\u0646 \u0645\u0635\u0644 \u0627\u0644\u0644\u0628\u0646.<\/li><li><strong>\u062a\u0648\u0641\u0631 \u0643\u0644 \u0647\u0630\u0647 \u0627\u0644\u0639\u0635\u0627\u0626\u0631 \u062d\u0648\u0627\u0644\u064a 400-600 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629\u060c \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0643\u0645\u064a\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646 \u0627\u0644\u0645\u0647\u0645\u0629 \u0627\u0644\u0623\u062e\u0631\u0649.<\/strong><\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"1000\" height=\"667\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0645\u062e\u0641\u0648\u0642\u0627\u062a-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp\" alt=\"\u0645\u062e\u0641\u0648\u0642\u0627\u062a \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646\" class=\"wp-image-16765\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0645\u062e\u0641\u0648\u0642\u0627\u062a-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646.webp 1000w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0645\u062e\u0641\u0648\u0642\u0627\u062a-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0645\u062e\u0641\u0648\u0642\u0627\u062a-\u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646-\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-768x512.webp 768w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure><\/div>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d8%ad%d8%b3%d9%86-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%81%d9%8a-%d8%a7%d9%84%d8%a8%d9%8a%d8%aa\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u062d\u0633\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0641\u064a \u0627\u0644\u0628\u064a\u062a \u0644\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646<\/a><\/h4>\n\n\n\n<ul><li>\u0646\u0646\u0635\u062d\u0643 \u0628\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629 \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/li><li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637<\/li><li>\u0627\u0644\u0639\u0642\u0644\u0629<\/li><li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0642\u0631\u0641\u0635\u0627\u0621<\/li><li>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0636\u063a\u0637<\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0628\u0639\u0636 \u0627\u0644\u0623\u0634\u062e\u0627\u0635\u060c \u0642\u062f \u064a\u0643\u0648\u0646 \u0627\u0643\u062a\u0633\u0627\u0628 \u0627\u0644\u0648\u0632\u0646 \u0623\u0648 \u0625\u0636\u0627\u0641\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0645\u0631\u064b\u0627 \u0635\u0639\u0628\u064b\u0627 \u0645\u062b\u0644 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0622\u062e\u0631\u064a\u0646\u060c \u0648\u0645\u0639 \u0630\u0644\u0643\u060c \u0641\u0625\u0646 \u0645\u062c\u0631\u062f \u0625\u0636\u0627\u0641\u0629 \u0628\u0639\u0636 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0625\u0644\u0649 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u0642\u062f \u064a\u062c\u0639\u0644 \u062c\u0647\u0648\u062f \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0635\u062d\u064a\u0629 \u0648\u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629\u060c\u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0637\u0631\u064a\u0642\u0629 \u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0648\u0632\u0646 \u0628\u0633\u0631\u0639\u0629. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":16760,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[2014,1146,792,2221],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/\u0637\u0631\u064a\u0642\u0629-\u0632\u064a\u0627\u062f\u0629-\u0627\u0644\u0648\u0632\u0646-\u0628\u0633\u0631\u0639\u0629-\u0628\u062f\u0648\u0646-\u0627\u0654\u0636\u0631\u0627\u0631-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11439"}],"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=11439"}],"version-history":[{"count":9,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11439\/revisions"}],"predecessor-version":[{"id":16766,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11439\/revisions\/16766"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/16760"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11439"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11439"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11439"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}