{"id":12499,"date":"2023-02-19T21:56:50","date_gmt":"2023-02-19T19:56:50","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=12499"},"modified":"2023-04-06T22:27:13","modified_gmt":"2023-04-06T20:27:13","slug":"%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%88%d8%ac%d8%a8%d8%a7%d8%aa-%d8%b3%d8%b1%d9%8a%d8%b9%d8%a9\/","title":{"rendered":"\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0641\u0637\u0648\u0631"},"content":{"rendered":"\n<p>\u0646\u0641\u062f \u0648\u0642\u062a\u0643 \u0628\u0628\u0633\u0627\u0637\u0629 \u0644\u0635\u0646\u0639 \u0634\u064a\u0621 \u0645\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f \u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0628\u0629 \u0645\u063a\u0630\u064a\u0629 \u0644\u064a\u0633 \u0628\u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u0635\u0639\u0628 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u064a\u0646 \u062a\u0628\u062d\u062b\u060c \u0648\u0644\u062f\u064a\u0643 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0644\u0630\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u0646\u0646\u0635\u062d \u0628\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 <strong>\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629<\/strong> \u0648\u0635\u062d\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 \u0628\u0639\u0636 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0644\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0641\u0637\u0648\u0631.<\/p>\n\n\n\n<p><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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 \u0643\u0627\u0646<\/strong><\/a><br><a href=\"https:\/\/bit.ly\/3zAA98X\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\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<\/strong><\/a><\/p>\n\n\n\n<h2>\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u063a\u062f\u0627\u0621<\/h2>\n\n\n\n<p><strong>\u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0627\u0644\u0645\u0634\u0648\u064a\u0629 \u0627\u0644\u0635\u062d\u064a\u0629<\/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 \u062f\u0648\u0646 \u0639\u0638\u0645 \u0648\u062c\u0644\u062f.<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646.<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0635\u0648\u064a\u0627 \u0635\u0648\u0635.<\/li><li> 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062a\u0648\u0645 \u0628\u0648\u062f\u0631.<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0632\u0646\u062c\u0628\u064a\u0644 \u0628\u0648\u062f\u0631.<\/li><li> 1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d.<\/li><li>1 \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-full\"><img loading=\"lazy\" width=\"616\" height=\"462\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/1655312150389.jpeg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629\" class=\"wp-image-12504\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/1655312150389.jpeg 616w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/1655312150389-300x225.jpeg 300w\" sizes=\"(max-width: 616px) 100vw, 616px\" \/><\/figure><\/div>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642 \u0636\u0639 \u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646 \u0648\u0627\u0644\u0632\u0646\u062c\u0628\u064a\u0644 \u0627\u0644\u0628\u0648\u062f\u0631\u0629 \u0648\u0627\u0644\u062b\u0648\u0645 \u0627\u0644\u0628\u0648\u062f\u0631\u0629 \u0648\u0627\u062e\u0644\u0637\u0647\u0645 \u0628\u0628\u0639\u0636\u0647\u0645 \u0627\u0644\u0628\u0639\u0636.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0635\u0648\u064a\u0627 \u0635\u0648\u0635 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0644\u0641\u0644\u0641\u0644 \u0627\u0644\u0623\u0633\u0648\u062f\u060c \u062b\u0645 \u0636\u0639 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0641\u064a \u0627\u0644\u062a\u062a\u0628\u064a\u0644\u0629\u060c<br>\u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0644\u0645\u062f\u0629 \u062b\u0644\u0627\u062b \u0633\u0627\u0639\u0627\u062a \u0641\u064a \u0627\u0644\u062b\u0644\u0627\u062c\u0629.<\/li><li>\u0636\u0639 \u0645\u0644\u0639\u0642\u062a\u064a\u0646 \u0627\u0644\u0632\u064a\u062a \u0641\u064a \u0627\u0644\u062c\u0631\u064a\u0644\u060c \u062b\u0645 \u0631\u0635 \u0635\u062f\u0648\u0631 \u0627\u0644\u062f\u062c\u0627\u062c \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062d\u062a\u0649 \u062a\u062a\u062d\u0648\u0644 \u0644\u0644\u0648\u0646 \u0627\u0644\u0630\u0647\u0628\u064a.<\/li><li>\u062b\u0645 \u0636\u0639\u0647\u0627 \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u0635\u063a\u064a\u0631\u0629 \u0648\u0623\u062f\u062e\u0644\u0647\u0627 \u0627\u0644\u0641\u0631\u0646 \u062d\u062a\u0649 \u062a\u0646\u0636\u062c.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u062a\u0642\u062f\u064a\u0645\u0647\u0627 \u0645\u0639 \u0637\u0628\u0642 \u0645\u0646 \u0627\u0644\u0633\u0644\u0637\u0629 \u0623\u0648 \u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0623\u0631\u0632 \u0627\u0644\u0645\u0633\u0644\u0648\u0642.<\/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<p><strong>\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644 \u0633\u0645\u0643 \u0645\u0634\u0648\u064a \u0644\u0631\u062c\u064a\u0645 \u0635\u062d\u064a<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>6 \u0634\u0631\u0627\u0626\u062d \u0633\u0645\u0643 \u0641\u064a\u0644\u064a\u0647.<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0634\u0628\u062a.<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0628\u0635\u0644 \u0628\u0648\u062f\u0631.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0642\u062f\u0648\u0646\u0633 \u0645\u062c\u0641\u0641.<\/li><li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0627\u0628\u0631\u064a\u0643\u0627.<\/li><li>\u0631\u0628\u0639 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d.<\/li><li>\u0646\u0635\u0641 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0648\u062f\u0631 \u062b\u0648\u0645.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0639\u0635\u064a\u0631 \u0644\u064a\u0645\u0648\u0646.<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"612\" height=\"345\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/lemon-herbed-grilled-fish_14662.png\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629\" class=\"wp-image-12505\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/lemon-herbed-grilled-fish_14662.png 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/lemon-herbed-grilled-fish_14662-300x169.png 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/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 \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0633\u062e\u0646 \u0627\u0644\u0641\u0631\u0646 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 170\u062f\u0631\u062c\u0629.<\/li><li>\u0627\u062e\u0644\u0637 \u0627\u0644\u0632\u064a\u062a \u0645\u0639 \u0627\u0627\u0644\u0628\u0642\u062f\u0648\u0646\u0633 \u0648\u0627\u0644\u0634\u0628\u062a \u0648\u0648\u0627\u0644\u0628\u0627\u0628\u0631\u064a\u0643\u0627 \u0648\u0627\u0644\u0645\u0644\u062d \u0648\u0628\u0648\u062f\u0631\u0629 \u0627\u0644\u062b\u0648\u0645 \u0648\u0627\u0644\u0628\u0635\u0644 \u0648\u0639\u0635\u064a\u0631 \u0627\u0644\u0644\u064a\u0645\u0648\u0646.<\/li><li>\u0636\u0639 \u0627\u0644\u0633\u0645\u0643 \u0641\u064a \u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0641\u0631\u0646\u060c \u062b\u0645 \u0635\u0628 \u0627\u0644\u0645\u0632\u064a\u062c \u0641\u0648\u0642 \u0627\u0644\u0633\u0645\u0643 \u0648\u063a\u0644\u0641 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0628\u0648\u0631\u0642 \u0627\u0644\u0623\u0648\u0644\u0645\u0646\u064a\u0648\u0645.<\/li><li>\u0627\u062f\u062e\u0644 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0641\u0631\u0646 \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c \u0627\u0644\u0633\u0645\u0643.<\/li><li>\u0642\u062f\u0645\u0647 \u0633\u0627\u062e\u0646\u064b\u0627 \u0625\u0644\u0649 \u062c\u0627\u0646\u0628 \u0627\u0644\u0633\u0644\u0637\u0629 \u0648\u0627\u0644\u062e\u0636\u0627\u0631.<\/li><\/ul>\n\n\n\n<h3>\u0648\u062c\u0628\u0627\u062a \u0633\u0647\u0644\u0629 \u0648\u0633\u0631\u064a\u0639\u0629 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644<\/h3>\n\n\n\n<p><strong>\u0628\u064a\u062a\u0632\u0627 \u062f\u0627\u064a\u062a<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>\u0646\u0635\u0641 \u0643\u064a\u0644\u0648 \u062f\u0642\u064a\u0642 \u0623\u0633\u0645\u0631.<\/li><li>1 \u0643\u0648\u0628 \u062f\u062c\u0627\u062c \u0645\u0642\u0637\u0639 \u0645\u0643\u0639\u0628\u0627\u062a.<\/li><li>1 \u0643\u0648\u0628 \u062a\u0631\u0643\u064a \u0645\u062f\u062e\u0646.<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u062c\u0628\u0646 \u0645\u0648\u0632\u0627\u0631\u064a\u0644\u0627.<\/li><li>1 \u0643\u0648\u0628 \u0637\u0645\u0627\u0637\u0645 \u0645\u0642\u0637\u0639\u0629 \u0628\u062f\u0648\u0646 \u0628\u0630\u0648\u0631.<\/li><li>\u0643\u0648\u0628 \u062e\u0636\u0627\u0631 \u0645\u0634\u0643\u0644 (\u0641\u0644\u0641\u0644 \u0623\u0644\u0648\u0627\u0646- \u0641\u0644\u0641\u0644 \u0623\u062e\u0636\u0631- \u0628\u0627\u0630\u0646\u062c\u0627\u0646- \u0643\u0648\u0633\u0627) \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0632\u064a\u062a\u0648\u0646 \u0634\u0631\u0627\u0626\u062d (\u0623\u0633\u0648\u062f \u0623\u0648 \u0623\u062e\u0636\u0631) \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/li><li>\u0643\u0648\u0628 \u0645\u0646 \u0623\u0648\u0631\u0627\u0642 \u0627\u0644\u0631\u064a\u062d\u0627\u0646 \u0627\u0644\u0637\u0627\u0632\u062c\u0629.<\/li><li>\u0646\u0635\u0641 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0632\u0639\u062a\u0631 \u0627\u0644\u0623\u062e\u0636\u0631 \u0627\u0644\u0645\u062c\u0641\u0641.<\/li><li>\u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0641\u0637\u0631 (\u0637\u0627\u0632\u062c \u0648\u0645\u0642\u0637\u0639 \u0634\u0631\u0627\u0626\u062d).<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0639\u0633\u0644 \u0623\u0628\u064a\u0636.<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646.<\/li><li>1 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0645\u064a\u0631\u0629 \u0641\u0648\u0631\u064a\u0629.<\/li><li>1 \u0643\u0648\u0628 \u0645\u0646 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062c\u0631\u0648\u0634.<\/li><li>\u0631\u0634\u0629 \u0645\u0644\u062d.<\/li><li>\u0643\u0648\u0628 \u0648\u0646\u0635\u0641 \u0645\u0627\u0621 \u062f\u0627\u0641\u0626.<\/li><li>\u0631\u0628\u0639 \u0643\u0648\u0628 \u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646.<\/li><li>\u0635\u0644\u0635\u0629 \u0627\u0644\u0628\u064a\u062a\u0632\u0627 (\u062d\u0633\u0628 \u0627\u0644\u062d\u0627\u062c\u0629).<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"602\" height=\"452\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/main-qimg-bd4f067f2460e27c60963bfb6823d6ff-lq.jpg\" alt=\"\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629\" class=\"wp-image-12509\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/main-qimg-bd4f067f2460e27c60963bfb6823d6ff-lq.jpg 602w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/main-qimg-bd4f067f2460e27c60963bfb6823d6ff-lq-300x225.jpg 300w\" sizes=\"(max-width: 602px) 100vw, 602px\" \/><\/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 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062f\u0627\u0641\u0626 \u0645\u0639 \u0627\u0644\u0639\u0633\u0644 \u0648\u0627\u0644\u062e\u0645\u064a\u0631\u0629 \u0648\u0627\u0645\u0632\u062c \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u064b\u0627\u060c<br>\u062b\u0645 \u0627\u062a\u0631\u0643 \u0627\u0644\u062e\u0645\u064a\u0631\u0629 15 \u062f\u0642\u064a\u0642\u0629 \u0644\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u0623\u0646 \u0627\u0644\u062e\u0645\u064a\u0631\u0629 \u062c\u064a\u062f\u0629 \u0648\u0623\u0646 \u0627\u0644\u0639\u062c\u064a\u0646 \u0633\u064a\u062e\u062a\u0645\u0631.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u062f\u0642\u064a\u0642 \u0648\u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0648\u0628\u0630\u0648\u0631 \u0627\u0644\u0643\u062a\u0627\u0646 \u0648\u0627\u0644\u0642\u0645\u062d \u0625\u0644\u0649 \u062e\u0644\u064a\u0637 \u0627\u0644\u062f\u0642\u064a\u0642.<\/li><li>\u062b\u0645 \u0623\u0636\u0641 \u0627\u0644\u0632\u064a\u062a \u0648\u0631\u0634\u0629 \u0627\u0644\u0645\u0644\u062d \u0648\u0627\u0639\u062c\u0646\u0647\u0645 \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0627\u062a\u0631\u0643 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0644\u062a\u062e\u062a\u0645\u0631 \u062b\u0645 \u0627\u0641\u0631\u062f \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0644\u062a\u0635\u0628\u062d \u0631\u0641\u064a\u0639\u0629.<\/li><li>\u0623\u0636\u0641 &nbsp;\u0635\u0644\u0635\u0629 \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u062b\u0645 \u0634\u0643\u0644 \u0627\u0644\u0648\u062c\u0647 \u062d\u0633\u0628 \u0627\u0644\u0631\u063a\u0628\u0629.<\/li><li>\u0627\u062f\u062e\u0644 \u0627\u0644\u0628\u064a\u062a\u0632\u0627 \u0625\u0644\u0649 \u0627\u0644\u0641\u0631\u0646 \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u0625\u0644\u0649 \u0623\u0646 \u062a\u0646\u0636\u062c \u0648\u064a\u0635\u0628\u062d \u0644\u0648\u0646 \u0627\u0644\u0648\u062c\u0647 \u0630\u0647\u0628\u064a\u064b\u0627.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%81%d8%b7%d9%88%d8%b1-%d8%af%d8%a7%d9%8a%d8%aa-%d8%b5%d8%ad%d9%8a-%d9%88%d8%b3%d8%b1%d9%8a%d8%b9\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0623\u0641\u0643\u0627\u0631 \u0648\u062c\u0628\u0627\u062a \u0644\u0644\u0641\u0637\u0648\u0631<\/a><\/h4>\n\n\n\n<ul><li>\u0627\u0644\u0628\u064a\u0636 \u0627\u0644\u0645\u0633\u0644\u0648\u0642 \u0648\u0627\u0644\u062c\u0628\u0646.<\/li><li>\u0627\u0644\u0623\u0641\u0648\u0643\u0627\u062f\u0648 \u0645\u0639 \u0627\u0644\u0637\u0645\u0627\u0637\u0645 \u0648\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634.<\/li><li>\u0627\u0644\u062c\u0628\u0646 \u0627\u0644\u0642\u0631\u064a\u0634 \u0645\u0639 \u0637\u0628\u0642\u0629 \u0633\u0644\u0637\u0629.<\/li><li>\u0627\u0644\u062a\u0648\u0633\u062a \u0648\u0632\u0628\u062f\u0629 \u0627\u0644\u0641\u0648\u0644 \u0627\u0644\u0633\u0648\u062f\u0627\u0646\u064a.<\/li><li>\u0641\u0637\u0627\u0626\u0631 \u0627\u0644\u0628\u064a\u0636.<\/li><li>\u0631\u0642\u0627\u0626\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0645\u0639 \u0627\u0644\u062d\u0644\u064a\u0628 \u0623\u0648 \u0627\u0644\u0632\u0628\u0627\u062f\u064a.<\/li><li>\u0633\u0645\u0648\u0632\u064a \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629.<\/li><li>\u0634\u0637\u064a\u0631\u0629 \u0627\u0644\u062a\u0648\u0646\u0629 \u0627\u0644\u0645\u0635\u0641\u0627\u0629 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a.<\/li><li>\u0628\u064a\u0636 \u0623\u0648\u0645\u0644\u064a\u062a \u0645\u0639 \u062e\u0636\u0631\u0648\u0627\u062a.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0646\u0641\u062f \u0648\u0642\u062a\u0643 \u0628\u0628\u0633\u0627\u0637\u0629 \u0644\u0635\u0646\u0639 \u0634\u064a\u0621 \u0645\u0627 \u0641\u064a \u0627\u0644\u0645\u0646\u0632\u0644\u061f \u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0628\u0629 \u0645\u063a\u0630\u064a\u0629 \u0644\u064a\u0633 \u0628\u0627\u0644\u0623\u0645\u0631 \u0627\u0644\u0635\u0639\u0628 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0631\u0641 \u0623\u064a\u0646 \u062a\u0628\u062d\u062b\u060c \u0648\u0644\u062f\u064a\u0643 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u0627\u0633\u0628\u0629\u060c \u0644\u0630\u0627 \u0639\u0627\u062f\u0629 \u0645\u0627 \u0646\u0646\u0635\u062d \u0628\u062a\u062e\u0632\u064a\u0646 \u0627\u0644\u0639\u0646\u0627\u0635\u0631 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0641\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0648\u0635\u062d\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 \u0628\u0639\u0636 \u0627\u0644\u0648\u0635\u0641\u0627\u062a \u0644\u0648\u062c\u0628\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631 \u0644\u0644\u063a\u062f\u0627\u0621 \u0648\u0627\u0644\u0641\u0637\u0648\u0631. \u0646\u0632\u0651\u0644 \u062a\u0637\u0628\u064a\u0642 \u0627\u0644\u0643\u0648\u062a\u0634 \u0627\u0644\u0622\u0646 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":12719,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[2407,2408,2409,2410],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/02\/\u0648\u062c\u0628\u0627\u062a-\u0633\u0631\u064a\u0639\u0629-\u0627\u0644\u062a\u062d\u0636\u064a\u0631-\u0644\u0644\u063a\u062f\u0627\u0621-\u0648\u0627\u0644\u0641\u0637\u0648\u0631-1-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12499"}],"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=12499"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12499\/revisions"}],"predecessor-version":[{"id":13428,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/12499\/revisions\/13428"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/12719"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=12499"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=12499"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=12499"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}