{"id":11784,"date":"2023-01-03T15:31:07","date_gmt":"2023-01-03T13:31:07","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=11784"},"modified":"2023-04-12T03:08:39","modified_gmt":"2023-04-12T01:08:39","slug":"%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%88%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%83%d9%84%d8%a7%d8%aa-%d9%84%d9%84%d8%aa%d8%ae%d8%b3%d9%8a%d8%b3-%d8%b5%d8%ad%d9%8a%d8%a9-%d9%88%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9\/","title":{"rendered":"\u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0635\u062d\u064a\u0629 \u0648\u0633\u0631\u064a\u0639\u0629"},"content":{"rendered":"\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0637\u0628\u064a\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 <strong>\u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/strong> \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0639\u0631\u0636\u0647\u0627 \u0644\u0643\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0641\u064a \u0645\u0637\u0628\u062e\u0643\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0623\u0646 &nbsp;\u062a\u062c\u0631\u0628 \u0648\u0635\u0641\u0627\u062a\u0646\u0627 \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0645\u064a\u0632 \u0628\u0627\u0644\u0645\u0630\u0627\u0642 \u0627\u0644\u0644\u0630\u064a\u0630 \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0623\u0647\u062f\u0627\u0641\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\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>\u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633<\/h2>\n\n\n\n<p><strong>\u0648\u0635\u0641\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u0627\u0644\u062d\u0645\u0635<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>4 \u0641\u0635\u0648\u0635 \u062b\u0648\u0645 \u0645\u0641\u0631\u0648\u0645\u0629 \u0646\u0627\u0639\u0645\u0627\u064b<\/li><li>\u00be \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d \u0645\u0642\u0633\u0645<\/li><li>\u00bc \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0643\u0645\u0648\u0646 \u0645\u0637\u062d\u0648\u0646<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0627\u0628\u0631\u064a\u0643\u0627<\/li><li>\u00bd \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0645\u0637\u062d\u0648\u0646<\/li><li>\u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u0639\u0638\u0645\u060c \u0645\u0646\u0632\u0648\u0639\u0629 \u0627\u0644\u062c\u0644\u062f\u060c \u0645\u0642\u0637\u0639\u0629 \u0625\u0644\u0649 \u0642\u0637\u0639 1 \u0628\u0648\u0635\u0629<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646 \u0628\u0643\u0631 \u0645\u0645\u062a\u0627\u0632<\/li><li>1 \u0628\u0635\u0644\u0629 \u0635\u0641\u0631\u0627\u0621 \u0643\u0628\u064a\u0631\u0629 \u0645\u0641\u0631\u0648\u0645\u0629<\/li><li> \u0637\u0645\u0627\u0637\u0645 \u0645\u0642\u0637\u0639\u0629<\/li><li>1 \u0639\u0644\u0628\u0629 \u062d\u0645\u0635 \u0645\u0633\u0644\u0648\u0642<\/li><li>\u00bc \u0643\u0648\u0628 \u0628\u0642\u062f\u0648\u0646\u0633 \u0645\u0641\u0631\u0648\u0645 \u0628\u0623\u0648\u0631\u0627\u0642 \u0645\u0633\u0637\u062d\u0629<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"600\" height=\"400\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/23COOKING_CHICKENTAGINE1-articleLarge.jpg\" alt=\"\u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0627\u0644\u062f\u062c\u0627\u062c\" class=\"wp-image-11785\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/23COOKING_CHICKENTAGINE1-articleLarge.jpg 600w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/23COOKING_CHICKENTAGINE1-articleLarge-300x200.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/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\u064f\u0647\u0631\u0633 \u0627\u0644\u062b\u0648\u0645 \u0639\u0644\u0649 \u0644\u0648\u062d \u0627\u0644\u062a\u0642\u0637\u064a\u0639 \u0648\u064a\u0636\u0627\u0641 \u0644\u0647 \u0645\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0645\u0644\u062d\u060c \u0648\u064a\u0642\u0644\u0628 \u0628\u0627\u0644\u0634\u0648\u0643\u0629 \u062d\u062a\u0649 \u062a\u062a\u0634\u0643\u0644 \u0627\u0644\u0639\u062c\u064a\u0646\u0629.<\/li><li>\u064a\u064f\u0646\u0642\u0644 \u0625\u0644\u0649 \u0648\u0639\u0627\u0621 \u0645\u062a\u0648\u0633\u0637 \u0648\u064a\u062e\u0641\u0642 \u0645\u0639 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0643\u0645\u0648\u0646 \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u062d\u0644\u0648 \u0648\u0627\u0644\u0641\u0644\u0641\u0644.<\/li><li>\u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u064a\u0642\u0644\u0628 \u062d\u062a\u0649 \u064a\u063a\u0637\u0649.<\/li><li>\u0633\u062e\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0645\u0642\u0644\u0627\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062d\u062f\u064a\u062f \u0627\u0644\u0632\u0647\u0631 \u0639\u0644\u0649 \u0646\u0627\u0631 \u0645\u062a\u0648\u0633\u0637\u0629 \u0639\u0627\u0644\u064a\u0629.<\/li><li>\u064a\u064f\u0636\u0627\u0641 \u0627\u0644\u0628\u0635\u0644 \u0648\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 \u0645\u0646 \u0645\u0646 6 \u0625\u0644\u0649 8 \u062f\u0642\u0627\u0626\u0642 \u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u0644\u0648\u0646\u0647 \u0628\u0646\u064a\u0627\u064b \u0630\u0647\u0628\u064a\u0627\u064b.<\/li><li>\u0627\u0646\u0642\u0644 \u0627\u0644\u062f\u062c\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0645\u0642\u0644\u0627\u0629 (\u0627\u062d\u062a\u0641\u0638 \u0628\u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629) \u0648\u064a\u062a\u0645 \u0637\u0647\u064a\u0647 \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631\u060c \u0644\u0645\u062f\u0629 \u062d\u0648\u0627\u0644\u064a 4 \u062f\u0642\u0627\u0626\u0642 &nbsp;\u062d\u062a\u0649 \u064a\u0635\u0628\u062d \u063a\u064a\u0631 \u0634\u0641\u0627\u0641 \u0645\u0646 \u0627\u0644\u062e\u0627\u0631\u062c.<\/li><li>\u062a\u0636\u0631\u0628 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0628\u0627\u0644\u0643\u0628\u0629 \u0628\u062f\u0631\u062c\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u062a\u064f\u0636\u0627\u0641 \u0645\u0639 \u0627\u0644\u0639\u0635\u064a\u0631 \u0648\u0627\u0644\u062d\u0645\u0635 \u0648\u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629 \u0627\u0644\u0645\u062d\u0641\u0648\u0638\u0629 \u0648\u0627\u0644\u0645\u0644\u062d \u0627\u0644\u0645\u062a\u0628\u0642\u064a 1\/4 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629.<\/li><li>\u062e\u0641\u064a \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0625\u0644\u0649 \u0645\u062a\u0648\u0633\u0637\u0629 \u0648\u0627\u0633\u062a\u0645\u0631 \u0641\u064a \u0627\u0644\u0637\u0647\u064a \u0645\u0639 \u0627\u0644\u062a\u062d\u0631\u064a\u0643 \u0645\u0646 \u062d\u064a\u0646 \u0644\u0622\u062e\u0631 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u062f\u062c\u0627\u062c\u060c \u0642\u062f \u064a\u062d\u062a\u0627\u062c \u0644\u0645\u062f\u0629 \u0645\u0646 5 \u0625\u0644\u0649 7 \u062f\u0642\u0627\u0626\u0642 \u0623\u062e\u0631\u0649.<\/li><li>\u0627\u0631\u0641\u0639\u0647\u0627 \u0645\u0646 \u0627\u0644\u0646\u0627\u0631\u060c \u0648\u0631\u0634 \u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0639\u0644\u0649 \u0627\u0644\u0633\u0637\u062d\u060c \u0644\u062a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u062a\u0642\u062f\u064a\u0645.<\/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\/01\/1920x1000-04-2-1024x533.jpg\" alt=\"\" class=\"wp-image-12072\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1024x533.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-300x156.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-768x400.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2-1536x800.jpg 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/1920x1000-04-2.jpg 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h3>\u0627\u0643\u0644\u0627\u062a \u062a\u062e\u0633\u064a\u0633 \u0633\u0631\u064a\u0639\u0629 \u062c\u062f\u0627<\/h3>\n\n\n\n<p><strong>\u0633\u0644\u0637\u0629 \u0643\u064a\u0646\u0648\u0627 \u0628\u0627\u0644\u0631\u064a\u062d\u0627\u0646<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>1 \u0643\u0648\u0628 \u0643\u064a\u0646\u0648\u0627<\/li><li>1 \u0643\u0648\u0628 \u0637\u0645\u0627\u0637\u0645 \u0645\u0642\u0637\u0639\u0629<\/li><li>1 \u0643\u0648\u0628 \u0628\u0635\u0644 \u0645\u0642\u0637\u0639<\/li><li>1\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062d\u0645\u0631\u0627\u0621 (\u0645\u0639\u0644\u0628\u0629 \u0648\u0645\u063a\u0633\u0648\u0644\u0629 \u0648\u0645\u0635\u0641\u0627\u0629)<\/li><li>1 \u0643\u0648\u0628 \u0630\u0631\u0629 \u062d\u0644\u0648\u0629. <\/li><li>3 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0648\u0646\u0635\u0641 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0631\u064a\u062d\u0627\u0646<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/li><li>\u0631\u0634\u0629 \u0645\u0644\u062d<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"450\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/f078dbf1-ca38-4083-ae53-ae8ede8d061b-1.jpg\" alt=\"\u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0627\u0644\u0643\u064a\u0646\u0648\u0627\" class=\"wp-image-11786\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/f078dbf1-ca38-4083-ae53-ae8ede8d061b-1.jpg 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/f078dbf1-ca38-4083-ae53-ae8ede8d061b-1-300x169.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/f078dbf1-ca38-4083-ae53-ae8ede8d061b-1-768x432.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/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\u0646 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u063a\u0644\u064a\u060c \u0627\u0633\u0644\u0642 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c\u060c \u062b\u0645 \u0635\u0641\u064a\u0647\u0627 \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0636\u0639 \u0627\u0644\u0643\u064a\u0646\u0648\u0627 \u0641\u064a \u0637\u0628\u0642 \u0627\u0644\u062a\u0642\u062f\u064a\u0645\u060c \u062b\u0645 \u0648\u0632\u0639 \u0641\u0648\u0642\u0647\u0627 \u0627\u0644\u0630\u0631\u0629 \u0627\u0644\u062d\u0644\u0648\u0629\u060c \u0648\u0627\u0644\u0637\u0645\u0627\u0637\u0645\u060c \u0648\u0627\u0644\u0641\u0627\u0635\u0648\u0644\u064a\u0627 \u0627\u0644\u062d\u0645\u0631\u0627\u0621\u060c \u0648\u0627\u0644\u0631\u064a\u062d\u0627\u0646\u060c \u0648\u0627\u0644\u0628\u0635\u0644.<\/li><li>\u0642\u0644\u0628 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062d\u062a\u0649 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u062f\u0627\u062e\u0644\u0647\u0627.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0635\u063a\u064a\u0631 \u0627\u062e\u0644\u0637 \u0627\u0644\u0645\u0644\u062d \u0645\u0639 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646 \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0627\u0633\u0643\u0628 \u0627\u0644\u0635\u0648\u0635 \u0641\u0648\u0642 \u0627\u0644\u0633\u0644\u0637\u0629 \u0644\u062a\u0635\u0628\u062d \u062c\u0627\u0647\u0632\u0629 \u0644\u0644\u062a\u0642\u062f\u064a\u0645.<\/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%AF%D8%A7%D9%8A%D8%AA-%D8%B3%D8%B1%D9%8A%D8%B9%D8%A9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0648\u062c\u0628\u0627\u062a \u062f\u0627\u064a\u062a \u0633\u0631\u064a\u0639\u0629 \u0628\u0627\u0644\u062f\u062c\u0627\u062c<\/a><\/h4>\n\n\n\n<p><strong>\u0648\u0635\u0641\u0629 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a \u0628\u0627\u0644\u0644\u064a\u0645\u0648\u0646<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>4 \u0635\u062f\u0648\u0631 \u062f\u062c\u0627\u062c<\/li><li>1 \u0639\u0635\u064a\u0631 \u062d\u0628\u0629 \u0644\u064a\u0645\u0648\u0646<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0631\u0642 \u062f\u062c\u0627\u062c<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0639\u0633\u0644<\/li><li>2 \u0641\u0635 \u062b\u0648\u0645 \u0645\u0647\u0631\u0648\u0633<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0643\u0632\u0628\u0631\u0629 \u062e\u0636\u0631\u0627\u0621 \u0645\u0641\u0631\u0648\u0645\u0629<\/li><li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0641\u0644\u0641\u0644 \u0623\u0633\u0648\u062f<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" width=\"1024\" height=\"768\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image-2-1024x768.jpg\" alt=\"\u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0628\u0627\u0644\u0641\u0631\u0627\u062e\" class=\"wp-image-11787\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image-2-1024x768.jpg 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image-2-300x225.jpg 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image-2-768x576.jpg 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/12\/image-2.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/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 \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0627\u062e\u0644\u0637 \u0645\u0631\u0642 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646\u060c \u0648\u0627\u0644\u0639\u0633\u0644\u060c \u0648\u0627\u0644\u0643\u0632\u0628\u0631\u0629\u060c \u0648\u0627\u0644\u062b\u0648\u0645.<\/li><li>\u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f \u0645\u0639 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u0627\u0644\u062c\u064a\u062f \u062d\u062a\u0649 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0627\u0645\u062a\u0632\u0627\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0639\u064b\u0627.<\/li><li>\u0636\u0639 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0627\u0644\u0645\u0632\u064a\u062c\u060c \u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u063a\u0637\u064a\u0629 \u0627\u0644\u0648\u0639\u0627\u0621.<\/li><li>&nbsp;\u0627\u062a\u0631\u0643 \u0627\u0644\u062f\u062c\u0627\u062c \u0628\u0627\u0644\u062e\u0644\u064a\u0637 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0646 \u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629\u060c \u0648\u0633\u062e\u0646 \u0627\u0644\u0634\u0648\u0627\u064a\u0629.<\/li><li>&nbsp;\u0627\u0634\u0648\u064a \u0627\u0644\u062f\u062c\u0627\u062c \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u062a\u0642\u0644\u064a\u0628 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c.<\/li><li>\u064a\u064f\u0642\u062f\u0645 \u0633\u0627\u062e\u0646\u064b\u0627 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0637\u0628\u0642 \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 \u0623\u0648 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0628\u0646\u064a \u0627\u0644\u0645\u0633\u0644\u0648\u0642.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0648\u062c\u0628\u0629 \u0635\u062d\u064a\u0629 \u0648\u0644\u0630\u064a\u0630\u0629 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0648\u0644\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u062a\u0637\u0628\u064a\u0642 \u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0627\u0643\u0644\u0627\u062a \u0644\u0644\u062a\u062e\u0633\u064a\u0633 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u0646\u0639\u0631\u0636\u0647\u0627 \u0644\u0643\u0645\u0646 \u062e\u0644\u0627\u0644 \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629\u060c \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u062c\u0645\u064a\u0639 \u0627\u0644\u0648\u062c\u0628\u0627\u062a \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0648\u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0636\u064a\u0631\u0647\u0627 \u0628\u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0641\u064a \u0645\u0637\u0628\u062e\u0643\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0623\u0646 &nbsp;\u062a\u062c\u0631\u0628 \u0648\u0635\u0641\u0627\u062a\u0646\u0627 \u0648\u0627\u0644\u062a\u064a \u062a\u062a\u0645\u064a\u0632 \u0628\u0627\u0644\u0645\u0630\u0627\u0642 \u0627\u0644\u0644\u0630\u064a\u0630 \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":11855,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[1992,2278,2269,922],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/01\/\u0627\u0643\u0644\u0627\u062a-\u0644\u0644\u062a\u062e\u0633\u064a\u0633-\u0635\u062d\u064a\u0629-\u0648\u0633\u0631\u064a\u0639\u0629-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11784"}],"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=11784"}],"version-history":[{"count":7,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11784\/revisions"}],"predecessor-version":[{"id":13690,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/11784\/revisions\/13690"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/11855"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=11784"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=11784"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=11784"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}