{"id":13320,"date":"2023-04-05T16:46:20","date_gmt":"2023-04-05T14:46:20","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13320"},"modified":"2023-04-06T22:00:33","modified_gmt":"2023-04-06T20:00:33","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%b3%d8%a8%d8%a7%d8%ad%d8%a9","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%b3%d8%a8%d8%a7%d8%ad%d8%a9\/","title":{"rendered":"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646"},"content":{"rendered":"\n<p>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u064a \u0637\u0631\u064a\u0642\u0629 \u0645\u0645\u062a\u0627\u0632\u0629 \u0644\u062a\u0634\u063a\u064a\u0644 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u0627\u0645\u0644 \u0648\u062c\u0647\u0627\u0632 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629\u060c \u0648\u0642\u062f \u0623\u0648\u0636\u062d \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062a\u062d\u0631\u0642 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 \u0639\u062f\u062f \u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0623\u062b\u0646\u0627\u0621 \u0633\u0627\u0639\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u064a\u060c \u0648\u0644\u0643\u0646 \u0628\u062f\u0648\u0646 \u0623\u064a \u062a\u0623\u062b\u064a\u0631 \u0639\u0644\u0649 \u0639\u0638\u0627\u0645\u0643 \u0648\u0645\u0641\u0627\u0635\u0644\u0643\u060c \u0644\u0630\u0627 \u062a\u0639\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u064a \u0631\u0627\u0628\u0639 \u0623\u0643\u062b\u0631 \u0646\u0634\u0627\u0637 \u0634\u0639\u0628\u064a \u0645\u0648\u062b\u0648\u0642 \u0628\u0647 \u0641\u064a \u0627\u0644\u0639\u0627\u0644\u0645\u060c \u0648\u0644\u0643\u0646 \u0644\u0645\u0627\u0630\u0627\u061f \u0647\u0646\u0627\u0643 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062c\u0646\u064a\u0647\u0627 \u0645\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0644\u062a\u0639\u0631\u0641 \u0639\u0644\u0649 <strong>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629<\/strong> \u0644\u0635\u062d\u062a\u0643 \u0648\u062f\u0648\u0631\u0647\u0627 \u0641\u064a \u0625\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646.<\/p>\n\n\n\n<p><strong>\u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629:<\/strong><\/p>\n\n\n\n<ol><li><strong>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u062a\u0639\u0632\u064a\u0632 \u0642\u062f\u0631\u062a\u0647.<\/strong><\/li><li><strong>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0648\u062a\u062d\u0633\u064a\u0646 \u0642\u062f\u0631\u062a\u0647\u0645\u0627.<\/strong><\/li><li><strong>\u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0648\u0632\u0646 \u0627\u0644\u0632\u0627\u0626\u062f.<\/strong><\/li><li><strong>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629.<\/strong><\/li><li><strong>\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u062c\u0633\u0645 \u0631\u064a\u0627\u0636\u064a \u0645\u0645\u0634\u0648\u0642.<\/strong><\/li><li><strong>\u062a\u0642\u0644\u064a\u0644 \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644.<\/strong><\/li><li><strong>\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645.<\/strong><\/li><\/ol>\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>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u0635\u062d\u0629 \u0627\u0644\u062c\u0633\u0645<\/h2>\n\n\n\n<p><strong>\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646<\/strong><\/p>\n\n\n\n<ul><li>\u0628\u064a\u0646\u0645\u0627 \u062a\u062d\u0635\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u062c\u064a\u062f\u060c \u0641\u0625\u0646 \u0646\u0638\u0627\u0645 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629 \u062a\u0634\u0627\u0631\u0643 \u0623\u064a\u0636\u064b\u0627 \u0628\u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/li><li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062a\u062c\u0639\u0644 \u0642\u0644\u0628\u0643 \u0648\u0631\u0626\u062a\u064a\u0643 \u0642\u0648\u064a\u064a\u0646\u060c \u0643\u0645\u0627 \u0623\u0648\u0636\u062d \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646\u0647\u0627 \u0642\u062f \u062a\u0642\u0644\u0644 \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0648\u0641\u0627\u0629.<\/li><li>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631\u0623\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u064a\u0646 \u0644\u062f\u064a\u0647\u0645 \u062d\u0648\u0627\u0644\u064a \u0646\u0635\u0641 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u0648\u062a\u060c \u0628\u0627\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0645\u0639 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u063a\u064a\u0631 \u0627\u0644\u0646\u0634\u0637\u064a\u0646.<\/li><li>\u0648\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u062a\u062d\u0643\u0645 \u0641\u064a \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645.<\/li><\/ul>\n\n\n\n<p><strong>\u062e\u064a\u0627\u0631 \u062c\u064a\u062f \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0631\u0628\u0648<\/strong><\/p>\n\n\n\n<ul><li>\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0631\u0637\u0628\u0629 \u0644\u0644\u0645\u0633\u0627\u0628\u062d \u0627\u0644\u062f\u0627\u062e\u0644\u064a\u0629 \u062a\u062c\u0639\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0646\u0634\u0627\u0637\u064b\u0627 \u0631\u0627\u0626\u0639\u064b\u0627 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0631\u0628\u0648.<\/li><li>\u0644\u064a\u0633 \u0630\u0644\u0643 \u0641\u062d\u0633\u0628\u060c \u0628\u0644 \u0625\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 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\u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0645\u0627 \u064a\u0642\u0631\u0628 \u0645\u0646 423 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0646\u062e\u0641\u0636\u0629 \u0623\u0648 \u0645\u0639\u062a\u062f\u0644\u0629.<\/li><li>\u0648\u0642\u062f \u064a\u062d\u0631\u0642 \u0646\u0641\u0633 \u0627\u0644\u0634\u062e\u0635 \u0645\u0627 \u064a\u0635\u0644 \u0625\u0644\u0649 715 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0644\u0633\u0628\u0627\u062d\u0629 \u0628\u0648\u062a\u064a\u0631\u0629 \u0623\u0643\u062b\u0631 \u0642\u0648\u0629.<\/li><li>\u0644\u0645\u0642\u0627\u0631\u0646\u0629 \u0647\u0630\u0647 \u0627\u0644\u0623\u0631\u0642\u0627\u0645 \u0628\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0634\u0639\u0628\u064a\u0629 \u0627\u0644\u0623\u062e\u0631\u0649 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u062a\u0623\u062b\u064a\u0631\u060c \u0641\u0625\u0646 \u0646\u0641\u0633 \u0627\u0644\u0634\u062e\u0635 \u0627\u0644\u0630\u064a \u064a\u0628\u0644\u063a \u0648\u0632\u0646\u0647 80 \u0643\u064a\u0644\u0648 \u062c\u0631\u0627\u0645 \u0644\u0646 \u064a\u062d\u0631\u0642 \u0633\u0648\u0649 \u062d\u0648\u0627\u0644\u064a 314 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u064a\u0645\u0634\u064a \u0628\u0633\u0631\u0639\u0629 3.5 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629 \u0644\u0645\u062f\u0629 60 \u062f\u0642\u064a\u0642\u0629. \u0642\u062f \u062a\u062d\u0631\u0642 \u0627\u0644\u064a\u0648\u062c\u0627 183 \u0633\u0639\u0631\u0629 \u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u0642\u0637 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\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\/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>\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u0644\u0645\u0641\u0627\u0635\u0644<\/h3>\n\n\n\n<ul><li>\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0628\u0639\u0636 \u0622\u0644\u0627\u0645\u0643 \u0623\u0648 \u062a\u062d\u0633\u064a\u0646 \u062a\u0639\u0627\u0641\u064a\u0643 \u0645\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><li>\u0641\u0642\u062f \u0623\u0638\u0647\u0631\u062a \u0625\u062d\u062f\u0649 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0647\u0634\u0627\u0634\u0629 \u0627\u0644\u0639\u0638\u0627\u0645 \u0623\u0628\u0644\u063a\u0648\u0627 \u0639\u0646 \u0627\u0646\u062e\u0641\u0627\u0636 \u0643\u0628\u064a\u0631 \u0641\u064a \u0622\u0644\u0627\u0645 \u0627\u0644\u0645\u0641\u0627\u0635\u0644 \u0648\u062a\u064a\u0628\u0633\u0647\u0627\u060c<br>&nbsp;\u0648\u0639\u0627\u0646\u0648\u0627 \u0645\u0646 \u0642\u064a\u0648\u062f \u062c\u0633\u062f\u064a\u0629 \u0623\u0642\u0644 \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a \u0623\u0646\u0634\u0637\u0629 \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0627\u062a.<\/li><li>\u0648\u0627\u0644\u0623\u0643\u062b\u0631 \u0625\u062b\u0627\u0631\u0629 \u0644\u0644\u0627\u0647\u062a\u0645\u0627\u0645\u060c \u0623\u0646\u0647 \u0644\u0645 \u064a\u0643\u0646 \u0647\u0646\u0627\u0643 \u0641\u0631\u0642 \u064a\u0630\u0643\u0631 \u0641\u064a \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0628\u064a\u0646 \u0627\u0644\u0645\u062c\u0645\u0648\u0639\u062a\u064a\u0646.<\/li><li>\u0644\u0630\u0644\u0643\u060c \u064a\u0628\u062f\u0648 \u0623\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0644\u0647\u0627 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0646\u0641\u0633\u0647\u0627 \u0645\u062b\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0628\u0631\u064a\u0629 \u0627\u0644\u0645\u0648\u0635\u0648\u0641\u0629 \u0628\u0634\u0643\u0644 \u0645\u062a\u0643\u0631\u0631.<\/li><\/ul>\n\n\n\n<p><strong>\u062a\u062d\u0633\u064a\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u0642\u062f \u064a\u0643\u0648\u0646 \u0644\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644 \u0641\u064a \u0627\u0644\u0644\u064a\u0644.<\/li><li>\u0641\u0642\u062f \u0623\u0634\u0627\u0631\u062a \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u062c\u0648\u062f\u0629 \u0627\u0644\u0646\u0648\u0645 \u0642\u062f \u062a\u062d\u0633\u0646\u062a \u0644\u062f\u0649 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0623\u0631\u0642\u060c \u0628\u0639\u062f \u0627\u0644\u0627\u0646\u062e\u0631\u0627\u0637 \u0641\u064a <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%af%d9%84%d9%8a%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d9%83%d8%a7%d8%b1%d8%af%d9%8a%d9%88\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0647\u0648\u0627\u0626\u064a\u0629<\/a> \u0645\u0646\u062a\u0638\u0645\u0629\u060c \u0648\u0642\u062f \u0631\u0643\u0632\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0629 \u0639\u0644\u0649 \u062c\u0645\u064a\u0639 \u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629.<\/li><\/ul>\n\n\n\n<h4>\u0647\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u062a\u0628\u0646\u064a \u0627\u0644\u0639\u0636\u0644\u0627\u062a\u061f<\/h4>\n\n\n\n<p><strong>\u062a\u0645\u0631\u064a\u0646 \u0643\u0627\u0645\u0644 \u0644\u0644\u062c\u0633\u0645<\/strong><\/p>\n\n\n\n<ul><li>\u0648\u0627\u062d\u062f\u0629 \u0645\u0646 \u0623\u0643\u0628\u0631 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0647\u064a \u0623\u0646\u0647\u0627 \u062a\u0634\u0631\u0643 \u062c\u0645\u064a\u0639 \u0623\u062c\u0632\u0627\u0621 \u062c\u0633\u0645\u0643 \u0641\u064a \u0627\u0644\u0639\u0645\u0644\u060c \u0645\u0646 \u0627\u0644\u0631\u0623\u0633 \u0625\u0644\u0649 \u0623\u062e\u0645\u0635 \u0627\u0644\u0642\u062f\u0645\u064a\u0646\u060c<br>&nbsp;\u062d\u064a\u062b \u062a\u0633\u0627\u0647\u0645 \u0641\u064a:<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0642\u0644\u0628\u0643 \u062f\u0648\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u062c\u0633\u0645\u0643.<\/li><li>\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u0648\u0629.<\/li><li>\u0628\u0646\u0627\u0621 \u0627\u0644\u0642\u062f\u0631\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0645\u0644.<\/li><\/ul>\n\n\n\n<p>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0627\u062a \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0633\u062a\u062e\u062f\u0627\u0645\u0647\u0627 \u0644\u0625\u0636\u0627\u0641\u0629 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0625\u0644\u0649 \u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0645\u062b\u0644:<\/p>\n\n\n\n<ul><li>\u0633\u0628\u0627\u062d\u0629 \u0635\u062f\u0631<\/li><li>sidestroke<\/li><li>\u0641\u0631\u0627\u0634\u0629<\/li><li>\u0627\u0644\u0623\u0633\u0644\u0648\u0628 \u0627\u0644\u062d\u0631<\/li><\/ul>\n\n\n\n<p>\u064a\u0631\u0643\u0632 \u0643\u0644 \u0645\u0646\u0647\u0627 \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0645\u062e\u062a\u0644\u0641\u0629\u060c \u0648\u064a\u0648\u0641\u0631 \u0627\u0644\u0645\u0627\u0621 \u0645\u0642\u0627\u0648\u0645\u0629 \u0644\u0637\u064a\u0641\u0629\u060c \u0648\u0628\u063a\u0636 \u0627\u0644\u0646\u0638\u0631 \u0639\u0646 \u0627\u0644\u062a\u0642\u0646\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u0633\u0628\u062d \u0628\u0647\u0627\u060c \u0641\u0623\u0646\u062a \u062a\u0633\u062a\u062e\u062f\u0645 \u0645\u0639\u0638\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u062a\u062d\u0631\u064a\u0643 \u062c\u0633\u0645\u0643 \u0639\u0628\u0631 \u0627\u0644\u0645\u0627\u0621.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" width=\"700\" height=\"350\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0633\u0628\u0627\u062d\u0629-2-1.jpg\" alt=\"\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629\" class=\"wp-image-13352\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0633\u0628\u0627\u062d\u0629-2-1.jpg 700w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/\u0641\u0648\u0627\u0626\u062f-\u0627\u0644\u0633\u0628\u0627\u062d\u0629-2-1-300x150.jpg 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/figure>\n\n\n\n<h5>\u0647\u0644 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0643\u0644 \u064a\u0648\u0645 \u0645\u0636\u0631\u0629\u061f<\/h5>\n\n\n\n<p>\u0631\u063a\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0627\u0644\u0639\u062f\u064a\u062f\u0629 \u0627\u0644\u062a\u064a \u0630\u0643\u0631\u0646\u0627\u0647\u0627\u060c \u0641\u0642\u062f \u0646\u0648\u0627\u062c\u0647 \u0628\u0639\u0636 \u0627\u0644\u0623\u0636\u0631\u0627\u0631 \u0648\u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646 \u062a\u062c\u0646\u0628\u0647\u0627 \u0628\u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0645\u0639\u064a\u0646\u0629.<\/p>\n\n\n\n<p><strong>\u0623\u0636\u0631\u0627\u0631 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0637\u0631\u0642 \u062a\u062c\u0646\u0628\u0647\u0627:<\/strong><\/p>\n\n\n\n<p><strong>1- \u0632\u064a\u0627\u062f\u0629 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0631\u0628\u0648<\/strong><\/p>\n\n\n\n<p>\u062a\u0634\u064a\u0631 \u0628\u0639\u0636 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0642\u062f \u062a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0631\u0628\u0648 \u0628\u0633\u0628\u0628 \u0627\u0644\u0645\u0648\u0627\u062f \u0627\u0644\u0643\u064a\u0645\u064a\u0627\u0626\u064a\u0629 \u0627\u0644\u0645\u0633\u062a\u062e\u062f\u0645\u0629 \u0641\u064a \u0639\u0644\u0627\u062c \u062d\u0645\u0627\u0645\u0627\u062a \u0627\u0644\u0633\u0628\u0627\u062d\u0629\u060c \u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062a\u062d\u062f\u062b \u0625\u0644\u0649 \u0637\u0628\u064a\u0628\u0643 \u062d\u0648\u0644 \u0627\u0644\u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0645\u062d\u062a\u0645\u0644\u0629 \u0644\u0644\u0633\u0628\u0627\u062d\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0635\u0627\u0628\u064b\u0627 \u0628\u0627\u0644\u0631\u0628\u0648\u060c \u0648\u0625\u0630\u0627 \u0623\u0645\u0643\u0646\u060c \u0627\u0628\u062d\u062b \u0639\u0646 \u0628\u0631\u0643\u0629 \u062a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0645\u0627\u0644\u062d \u0628\u062f\u0644\u0627\u064b \u0645\u0646 \u0627\u0644\u0643\u0644\u0648\u0631.<\/p>\n\n\n\n<p><strong>2- \u0632\u064a\u0627\u062f\u0629 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0635\u062f\u0641\u064a\u0629<\/strong><\/p>\n\n\n\n<p>\u0642\u062f \u062a\u0624\u062f\u064a \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0641\u064a \u0627\u0644\u0645\u0627\u0621 \u0628\u0627\u0644\u0643\u0644\u0648\u0631 \u064a\u0648\u0645\u064a\u0627 \u0625\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0623\u0639\u0631\u0627\u0636 \u0645\u0631\u0636 \u0627\u0644\u0635\u062f\u0641\u064a\u0629 \u0644\u062f\u0649 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0647 \u0628\u0627\u0644\u0641\u0639\u0644\u060c \u0644\u0630\u0644\u0643 \u064a\u0631\u062c\u0649 \u0645\u0631\u0627\u062c\u0639\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u0644\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0643\u0631\u064a\u0645\u0627\u062a \u0627\u0644\u0648\u0642\u0627\u064a\u0629 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