{"id":13841,"date":"2023-04-26T16:10:41","date_gmt":"2023-04-26T14:10:41","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=13841"},"modified":"2023-04-26T16:10:42","modified_gmt":"2023-04-26T14:10:42","slug":"%d8%a7%d9%84%d8%ac%d8%b1%d9%89","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%ac%d8%b1%d9%89\/","title":{"rendered":"\u0645\u0627\u0630\u0627 \u062a\u0641\u0639\u0644 30 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u062c\u0631\u0649 \u064a\u0648\u0645\u064a\u064b\u0627 \u0641\u064a \u062c\u0633\u0645\u0643\u061f"},"content":{"rendered":"\n<p>\u062a\u0634\u064a\u0631 \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0644\u062c\u0631\u064a \u0645\u0646 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0643\u0644 \u064a\u0648\u0645 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 \u0642\u062f \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0648\u0641\u0627\u0629 <br>\u0627\u0644\u0646\u0627\u062a\u062c \u0639\u0646 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0648\u0627\u0644\u0633\u0643\u062a\u0627\u062a \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0634\u0627\u0626\u0639\u0629 \u0627\u0644\u0623\u062e\u0631\u0649\u060c \u062a\u0627\u0628\u0639 \u0627\u0644\u0642\u0631\u0627\u0621\u0629 \u0644\u0645\u0639\u0631\u0641\u0629 \u0627\u0644\u0645\u0632\u064a\u062f \u062d\u0648\u0644 \u0623\u0646\u0648\u0627\u0639 \u0648\u0641\u0648\u0627\u0626\u062f <strong>\u0627\u0644\u062c\u0631\u0649<\/strong> \u0648\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646\u0647 \u0648\u0628\u064a\u0646 \u0627\u0644\u0631\u0643\u0636.<\/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>\u062a\u0639\u0631\u064a\u0641 \u0627\u0644\u062c\u0631\u0649<\/h2>\n\n\n\n<ul><li>\u0627\u0644\u062c\u0631\u064a \u0647\u0648 \u0631\u062f \u0641\u0639\u0644 \u0623\u0648 \u062d\u0631\u0643\u0629 \u062a\u0642\u0648\u0645 \u0641\u064a\u0647\u0627 \u0628\u062f\u0641\u0639 \u0646\u0641\u0633\u0643 \u0644\u0644\u0623\u0645\u0627\u0645 \u0628\u0633\u0631\u0639\u0629 \u0633\u064a\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u062f\u0627\u0645.<\/li><li>\u064a\u062e\u062a\u0644\u0641 \u0627\u0644\u0623\u0645\u0631 \u0639\u0646 \u0627\u0644\u0645\u0634\u064a\u060c \u0641\u0639\u0646\u062f \u0627\u0644\u0645\u0634\u064a\u060c \u062a\u0643\u0648\u0646 \u0642\u062f\u0645 \u0648\u0627\u062d\u062f\u0629 \u062f\u0627\u0626\u0645\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u0631\u0636\u060c<br>\u0648\u0644\u0643\u0646 \u0645\u0639 \u0627\u0644\u062c\u0631\u064a\u060c \u0647\u0646\u0627\u0643 \u0644\u062d\u0638\u0629 \u062a\u0643\u0648\u0646 \u0641\u064a\u0647\u0627 \u0643\u0644\u062a\u0627 \u0627\u0644\u0642\u062f\u0645\u064a\u0646 \u0628\u0639\u064a\u062f\u062a\u064a\u0646 \u0639\u0646 \u0627\u0644\u0623\u0631\u0636\u060c<br>\u0645\u0645\u0627 \u064a\u062c\u0639\u0644 \u0627\u0644\u062c\u0631\u0649 \u0646\u0634\u0627\u0637 \u0639\u0627\u0644\u064a \u0627\u0644\u062a\u0623\u062b\u064a\u0631.<\/li><\/ul>\n\n\n\n<h3>\u0623\u0646\u0648\u0627\u0639 \u0627\u0644\u062c\u0631\u064a<\/h3>\n\n\n\n<ul><li>\u0627\u0639\u062a\u0645\u0627\u062f\u064b\u0627 \u0639\u0644\u0649 \u0646\u0648\u0639 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0630\u064a \u062a\u0642\u0648\u0645 \u0628\u0647\u060c \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0643\u0648\u0646 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0647\u0648\u0627\u0626\u064a\u064b\u0627 \u0623\u0648 \u062a\u0645\u0631\u064a\u0646\u064b\u0627 \u0644\u0627\u0647\u0648\u0627\u0626\u064a\u064b\u0627 <br>\u0623\u0648 \u0645\u0632\u064a\u062c\u064b\u0627 \u0645\u0646 \u0643\u0644\u064a\u0647\u0645\u0627. \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0648\u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629 \u0647\u0645\u0627 \u0627\u0644\u0646\u0648\u0639\u0627\u0646 \u0627\u0644\u0641\u0631\u0639\u064a\u0627\u0646 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0640 Aerobic \u0648\u0627\u0644\u0640 anaerobic.<\/li><li>\u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c \u064a\u0638\u0644 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628 \u062b\u0627\u0628\u062a\u064b\u0627 \u0644\u0641\u062a\u0631\u0629 \u0645\u0646 \u0627\u0644\u0648\u0642\u062a\u060c<br>&nbsp;\u0641\u064a \u062d\u064a\u0646 \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629 \u062a\u062a\u0636\u0645\u0646 \u062f\u0641\u0639\u0627\u062a \u0633\u0631\u064a\u0639\u0629 \u0645\u0646 \u0627\u0644\u0637\u0627\u0642\u0629 \u064a\u062a\u0645 \u0625\u062c\u0631\u0627\u0624\u0647\u0627 \u0628\u0623\u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0645\u0646 \u0627\u0644\u062c\u0647\u062f \u0644\u0641\u062a\u0631\u0629 \u0642\u0635\u064a\u0631\u0629.<\/li><li>\u0648\u0628\u0646\u0627\u0621 \u0639\u0644\u0649 \u0645\u0627 \u0633\u0628\u0642\u060c \u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u062a\u0645\u0631\u064a\u0646\u064b\u0627\u062a \u0647\u0648\u0627\u0626\u064a\u064b\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0648\u062a\u064a\u0631\u062a\u0643 \u0648\u0637\u0627\u0642\u062a\u0643 \u0628\u0642\u062f\u0631 \u062b\u0627\u0628\u062a \u0625\u0644\u0649 \u062d\u062f \u0645\u0627.<\/li><li>\u0623\u0645\u0627 \u0627\u0644\u062c\u0631\u064a \u0627\u0644\u0644\u0627\u0647\u0648\u0626\u064a\u060c \u0643\u0627\u0644\u0633\u0628\u0627\u0642\u0627\u062a \u0627\u0644\u0633\u0631\u064a\u0639\u0629\u060c \u0641\u064a\u0643\u0648\u0646 \u062c\u0633\u0645\u0643 \u0642\u0627\u062f\u0631\u064b\u0627 \u0639\u0644\u0649 \u0627\u0644\u0623\u062f\u0627\u0621 \u0628\u0643\u062b\u0627\u0641\u0629 \u0639\u0627\u0644\u064a\u0629 <br>\u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0637\u0627\u0642\u0629 \u0627\u0644\u0645\u062e\u0632\u0646\u0629 \u0641\u064a \u0639\u0636\u0644\u0627\u062a\u0643 \u0628\u062f\u0648\u0646 \u0623\u0643\u0633\u062c\u064a\u0646\u060c \u0648\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0633\u062a\u0645\u0631 \u0647\u0630\u0627 \u0644\u0645\u062f\u0629 \u0623\u0642\u0644 \u0645\u0646 \u0633\u062a \u062b\u0648\u0627\u0646\u064d \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646.<\/li><\/ul>\n\n\n\n<h4>\u0647\u0644 \u0627\u0644\u062c\u0631\u0649 \u0647\u0648 \u0627\u0644\u0631\u0643\u0636\u061f<\/h4>\n\n\n\n<ul><li>\u0627\u0644\u0641\u0631\u0642 \u0628\u064a\u0646 \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0647\u0648 \u0627\u0644\u0634\u062f\u0629\u060c \u0627\u0644\u062c\u0631\u064a \u0623\u0633\u0631\u0639\u060c \u0648\u064a\u0633\u062a\u062e\u062f\u0645 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0643\u064a\u0644\u0648\u062c\u0648\u0644 <br>\u0648\u064a\u062a\u0637\u0644\u0628 \u062c\u0647\u062f\u064b\u0627 \u0645\u0646 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0631\u0626\u062a\u064a\u0646 \u0648\u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0623\u0643\u062b\u0631 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636.<\/li><li>\u0643\u0645\u0627 \u064a\u062a\u0637\u0644\u0628 \u0627\u0644\u062c\u0631\u064a \u0645\u0633\u062a\u0648\u0649 \u0623\u0639\u0644\u0649 \u0645\u0646 \u0627\u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0639\u062f \u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0643\u0636 \u0634\u0643\u0644\u0627\u0646 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629\u060c &#8221; aerobic exercise&#8221;<br>&nbsp;\u0648\u062a\u0639\u0646\u064a \u0627\u0644\u0623\u064a\u0631\u0648\u0628\u064a\u0643 \u00ab\u0645\u0639 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646\u00bb \u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646 \u0645\u0635\u0637\u0644\u062d \u00ab\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u00bb<br> \u064a\u0639\u0646\u064a \u0623\u064a \u0646\u0634\u0627\u0637 \u0628\u062f\u0646\u064a \u064a\u0646\u062a\u062c \u0627\u0644\u0637\u0627\u0642\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0644\u062c\u0645\u0639 \u0628\u064a\u0646 \u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646 \u0648\u0627\u0644\u062c\u0644\u0648\u0643\u0648\u0632 \u0641\u064a \u0627\u0644\u062f\u0645 \u0623\u0648 \u062f\u0647\u0648\u0646 \u0627\u0644\u062c\u0633\u0645.<\/li><\/ul>\n\n\n\n<h4><a href=\"https:\/\/blog.elcoach.me\/articles\/9-%d9%85%d9%86-%d8%a3%d9%87%d9%85-%d9%81%d9%88%d8%a7%d8%a6%d8%af-%d8%a7%d9%84%d8%ac%d8%b1%d9%8a-%d9%84%d9%84%d8%ac%d8%b3%d9%85\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0631\u064a \u064a\u0648\u0645\u064a\u0627\u061f<\/a><\/h4>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img loading=\"lazy\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Running-Image-12-640x341-1.jpg\" alt=\"\u0627\u0644\u062c\u0631\u0649\" class=\"wp-image-13844\" width=\"727\" height=\"387\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Running-Image-12-640x341-1.jpg 640w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/Running-Image-12-640x341-1-300x160.jpg 300w\" sizes=\"(max-width: 727px) 100vw, 727px\" \/><\/figure><\/div>\n\n\n\n<p>\u0623\u0648\u0636\u062d\u062a \u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0623\u0646 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062c\u0631\u064a \u0644\u0645\u062f\u0629 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0641\u0642\u0637 \u0628\u0648\u062a\u064a\u0631\u0629 \u0645\u0639\u062a\u062f\u0644\u0629 (6.0 \u0645\u064a\u0644 \u0641\u064a \u0627\u0644\u0633\u0627\u0639\u0629) \u0643\u0644 \u064a\u0648\u0645\u060c<br>\u062a\u0648\u0641\u0631 \u0644\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0635\u062d\u064a\u0629\u060c \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>\u062a\u0642\u0644\u064a\u0644 \u062e\u0637\u0631 \u0627\u0644\u0648\u0641\u0627\u0629 \u0645\u0646 \u0627\u0644\u0646\u0648\u0628\u0629 \u0627\u0644\u0642\u0644\u0628\u064a\u0629 \u0623\u0648 \u0627\u0644\u0633\u0643\u062a\u0629 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