{"id":14098,"date":"2023-05-07T14:54:09","date_gmt":"2023-05-07T12:54:09","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14098"},"modified":"2023-05-07T14:54:09","modified_gmt":"2023-05-07T12:54:09","slug":"%d9%83%d9%85-%d9%84%d8%aa%d8%b1-%d9%85%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d9%8a%d9%88%d9%85","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%83%d9%85-%d9%84%d8%aa%d8%b1-%d9%85%d8%a7%d8%a1-%d9%81%d9%8a-%d8%a7%d9%84%d9%8a%d9%88%d9%85\/","title":{"rendered":"\u0643\u0645 \u0644\u062a\u0631 \u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628\u0647\u0627 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643\u061f"},"content":{"rendered":"\n<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0622\u0631\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u062d\u0648\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645\u060c \u0641\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629<br> \u0628\u062a\u0646\u0627\u0648\u0644 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0643\u0648\u0627\u0628 \u0633\u0639\u0629 8 \u0623\u0648\u0646\u0635\u0627\u062a\u060c \u0623\u064a \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 \u062d\u0648\u0627\u0644\u064a 2 \u0644\u062a\u0631\u060c \u0648\u0642\u062f \u0623\u0637\u0644\u0642 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 8 \u00d7 8 \u0644\u064a\u0633\u0647\u0644 \u062a\u0630\u0643\u0631\u0647\u0627\u060c \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0642\u062f \u0628\u0639\u0636 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 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\u0644\u062a\u0631 \u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 <\/strong>\u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628\u0647\u0627 \u062d\u0633\u0628 \u0648\u0632\u0646\u0643.<\/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>\u0643\u0645 \u0644\u062a\u0631 \u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u064a\u0646\u0628\u063a\u064a \u062a\u0646\u0627\u0648\u0644\u0647\u0627\u061f<\/h2>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"534\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/rsz_runtastic_nutrition_pba8119.webp\" alt=\"\u0643\u0645 \u0644\u062a\u0631 \u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u064a\u0648\u0645\" class=\"wp-image-14099\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/rsz_runtastic_nutrition_pba8119.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/rsz_runtastic_nutrition_pba8119-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/rsz_runtastic_nutrition_pba8119-768x513.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u064a\u0639\u062a\u0645\u062f \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647 \u0639\u0644\u0649 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0648\u064a\u062e\u062a\u0644\u0641 \u0645\u0646 \u0634\u062e\u0635 \u0644\u0622\u062e\u0631.<\/li><li>\u0628\u0627\u0644\u0646\u0633\u0628\u0629 \u0644\u0644\u0628\u0627\u0644\u063a\u064a\u0646\u060c \u0641\u0625\u0646 \u0627\u0644\u062a\u0648\u0635\u064a\u0629 \u0627\u0644\u0639\u0627\u0645\u0629 \u0645\u0646 \u0627\u0644\u0623\u0643\u0627\u062f\u064a\u0645\u064a\u0627\u062a \u0627\u0644\u0648\u0637\u0646\u064a\u0629 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0644\u0644\u0639\u0644\u0648\u0645 \u0648\u0627\u0644\u0647\u0646\u062f\u0633\u0629 \u0648\u0627\u0644\u0637\u0628 \u062a\u0648\u0635\u0649 \u0628\u0640:<\/li><li><strong>11.5 \u0643\u0648\u0628 (2.7 \u0644\u062a\u0631) \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u0646\u0633\u0627\u0621<\/strong><\/li><li><strong>15.5 \u0643\u0648\u0628 (3.7 \u0644\u062a\u0631) \u0641\u064a \u0627\u0644\u064a\u0648\u0645 \u0644\u0644\u0631\u062c\u0627\u0644<\/strong><\/li><\/ul>\n\n\n\n<p>\u0648\u064a\u0634\u0645\u0644 \u0647\u0630\u0627 \u0627\u0644\u0642\u062f\u0631 \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0645\u0634\u0631\u0648\u0628\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0634\u0627\u064a \u0648\u0627\u0644\u0639\u0635\u064a\u0631 \u0648\u0645\u0646 \u0627\u0644\u0637\u0639\u0627\u0645\u060c<br>\u0648\u0645\u0646 \u0627\u0644\u062c\u062f\u064a\u0631 \u0628\u0627\u0644\u0630\u0643\u0631 \u0623\u0646\u0643 \u062a\u062d\u0635\u0644 \u0639\u0644\u0649 \u0645\u062a\u0648\u0633\u0637 20% \u0645\u0646 \u0645\u064a\u0627\u0647\u0643 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0646\u0627\u0648\u0644\u0647\u0627\u060c<br>\u0643\u0645\u0627 \u064a\u0639\u062a\u0645\u062f \u0645\u0642\u062f\u0627\u0631 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u0630\u064a \u062a\u062d\u062a\u0627\u062c\u0647 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649:<\/p>\n\n\n\n<ul><li><strong>\u0623\u064a\u0646 \u062a\u0639\u064a\u0634:<\/strong> \u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u0645\u0646\u0627\u0637\u0642 \u0627\u0644\u0633\u0627\u062e\u0646\u0629 \u0623\u0648 \u0627\u0644\u0631\u0637\u0628\u0629 \u0623\u0648 \u0627\u0644\u062c\u0627\u0641\u0629.<br>\u0633\u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u064a\u0627\u0647 \u0625\u0630\u0627 \u0643\u0646\u062a 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\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0625\u0630\u0627 \u0643\u0627\u0646 \u0646\u0638\u0627\u0645\u0643 \u0627\u0644\u063a\u0630\u0627\u0626\u064a \u063a\u0646\u064a\u064b\u0627 \u0628\u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0627\u0644\u062d\u0629 \u0623\u0648 \u0627\u0644\u062d\u0627\u0631\u0629 \u0623\u0648 \u0627\u0644\u0633\u0643\u0631\u064a\u0629.<br>\u0648\u0642\u062f \u062a\u062d\u062a\u0627\u062c \u00a0\u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0623\u064a\u0636\u064b\u0627 \u0625\u0630\u0627 \u0644\u0645 \u062a\u0623\u0643\u0644 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0637\u0639\u0645\u0629 \u0627\u0644\u0645\u0631\u0637\u0628\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0646\u0633\u0628\u0629 \u0639\u0627\u0644\u064a\u0629 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0645\u062b\u0644 \u0627\u0644\u0641\u0648\u0627\u0643\u0647 \u0648\u0627\u0644\u062e\u0636\u0631\u0648\u0627\u062a \u0627\u0644\u0637\u0627\u0632\u062c\u0629 \u0623\u0648 \u0627\u0644\u0645\u0637\u0628\u0648\u062e\u0629.<\/li><li><strong>\u062f\u0631\u062c\u0629 \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0623\u0648 \u0627\u0644\u0645\u0648\u0633\u0645:<\/strong> \u0642\u062f \u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0641\u064a \u0627\u0644\u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u062f\u0641\u0626\u064b\u0627 \u0645\u0646 \u0627\u0644\u0623\u0634\u0647\u0631 \u0627\u0644\u0623\u0643\u062b\u0631 \u0628\u0631\u0648\u062f\u0629 \u0628\u0633\u0628\u0628 \u0627\u0644\u0639\u0631\u0642.<\/li><li><strong>\u0627\u0644\u0628\u064a\u0626\u0629 \u0627\u0644\u0645\u062d\u064a\u0637\u0629 \u0628\u0643:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0642\u0636\u064a \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0648\u0642\u062a \u0641\u064a \u0627\u0644\u0647\u0648\u0627\u0621 \u0627\u0644\u0637\u0644\u0642 \u0641\u064a \u0627\u0644\u0634\u0645\u0633 \u0623\u0648 \u062f\u0631\u062c\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u0629 \u0627\u0644\u0645\u0631\u062a\u0641\u0639\u0629 \u0623\u0648 \u0641\u064a \u063a\u0631\u0641\u0629 \u0633\u0627\u062e\u0646\u0629\u060c \u0641\u0642\u062f \u062a\u0634\u0639\u0631 \u0628\u0627\u0644\u0639\u0637\u0634 \u0628\u0634\u0643\u0644 \u0623\u0633\u0631\u0639.<\/li><li><strong>\u0643\u0645 \u0623\u0646\u062a \u0646\u0634\u0637:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u0646\u0634\u0637\u064b\u0627 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0646\u0647\u0627\u0631 \u0623\u0648 \u062a\u0645\u0634\u064a \u0623\u0648 \u062a\u0642\u0641 \u0643\u062b\u064a\u0631\u064b\u0627\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0645\u0627\u0621 \u0623\u0643\u062b\u0631 \u0645\u0646 \u0634\u062e\u0635 \u064a\u062c\u0644\u0633 \u0639\u0644\u0649 \u0645\u0643\u062a\u0628\u060c<br>\u0623\u0648 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0645\u0627\u0631\u0633 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0623\u0648 \u062a\u0642\u0648\u0645 \u0628\u0623\u064a \u0646\u0634\u0627\u0637 \u0645\u0643\u062b\u0641\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0644\u062a\u063a\u0637\u064a\u0629 \u0641\u0642\u062f\u0627\u0646 \u0627\u0644\u0645\u0627\u0621.<\/li><li><strong>\u0635\u062d\u062a\u0643:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u0639\u062f\u0648\u0649 \u0623\u0648 \u062d\u0645\u0649\u060c \u0623\u0648 \u0625\u0630\u0627 \u0641\u0642\u062f\u062a \u0627\u0644\u0633\u0648\u0627\u0626\u0644 \u0628\u0633\u0628\u0628 \u0627\u0644\u0642\u064a\u0621 \u0623\u0648 \u0627\u0644\u0625\u0633\u0647\u0627\u0644\u060c<br>\u0641\u0633\u062a\u062d\u062a\u0627\u062c \u0625\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621.<br>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u0633\u062a\u062d\u062a\u0627\u062c \u0623\u064a\u0636\u064b\u0627 \u0625\u0644\u0649 \u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0639\u0627\u0646\u064a \u0645\u0646 \u062d\u0627\u0644\u0629 \u0635\u062d\u064a\u0629 \u0645\u062b\u0644 \u0645\u0631\u0636 \u0627\u0644\u0633\u0643\u0631\u064a.<br>\u0623\u0648 \u062a\u062a\u0646\u0627\u0648\u0644 \u0628\u0639\u0636 \u0627\u0644\u0623\u062f\u0648\u064a\u0629 \u0645\u062b\u0644 \u0645\u062f\u0631\u0627\u062a \u0627\u0644\u0628\u0648\u0644 \u0627\u0644\u062a\u064a \u0642\u062f \u062a\u062c\u0639\u0644\u0643 \u062a\u0641\u0642\u062f \u0627\u0644\u0645\u0627\u0621 \u0623\u064a\u0636\u064b\u0627.<\/li><li><strong>\u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0627\u0644\u0631\u0636\u0627\u0639\u0629 \u0627\u0644\u0637\u0628\u064a\u0639\u064a\u0629:<\/strong> \u0625\u0630\u0627 \u0643\u0646\u062a \u0641\u064a \u0645\u0631\u062d\u0644\u0629 \u0627\u0644\u062d\u0645\u0644 \u0623\u0648 \u0627\u0644\u0631\u0636\u0627\u0639\u0629\u060c \u0641\u0633\u062a\u062d\u062a\u0627\u062c\u064a\u0646 \u0625\u0644\u0649 \u0634\u0631\u0628 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0637\u0648\u0628\u0629 \u062c\u0633\u0645\u0643.<\/li><\/ul>\n\n\n\n<h3>\u0645\u0639\u062f\u0644 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u062d\u0633\u0628 \u0627\u0644\u0648\u0632\u0646<\/h3>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646\u0643 \u062d\u0633\u0627\u0628 \u0645\u0639\u062f\u0644 &nbsp;\u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621 \u062d\u0633\u0628 \u0627\u0644\u0648\u0632\u0646\u060c \u0645\u0646 \u062e\u0644\u0627\u0644 \u0639\u0645\u0644\u064a\u0629 \u062d\u0633\u0627\u0628\u064a\u0629 \u0628\u0633\u064a\u0637\u0629\u060c<br>&nbsp;\u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0645\u0631\u0643 \u0623\u0642\u0644 \u0645\u0646 60 \u0639\u0627\u0645\u064b\u0627\u060c \u0627\u0636\u0631\u0628 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0641\u064a 30 \u0645\u0644\u0644\u064a\u0644\u062a\u0631\u0627.<\/li><li>\u0648\u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0645\u0631\u0643 \u0623\u0643\u062b\u0631 \u0645\u0646 60 \u0639\u0627\u0645\u064b\u0627\u060c \u0627\u0636\u0631\u0628 \u0648\u0632\u0646 \u062c\u0633\u0645\u0643 \u0628\u0627\u0644\u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645 \u0641\u064a 25 \u0645\u0644\u0644\u064a\u0644\u062a\u0631\u0627.<\/li><li>\u0648\u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0628\u0639\u0636 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0641\u064a \u0627\u0644\u0641\u0642\u0631\u0627\u062a \u0627\u0644\u062a\u0627\u0644\u064a\u0629.<\/li><\/ul>\n\n\n\n<h4>\u0648\u0632\u0646\u064a 70 \u0643\u0645 \u0627\u062d\u062a\u0627\u062c \u0645\u0646 \u0627\u0644\u0645\u0627\u0621\u061f<\/h4>\n\n\n\n<p>\u0625\u0630\u0627 \u0643\u0627\u0646 \u0639\u0645\u0631\u0643 30 \u0639\u0627\u0645\u064b\u0627 \u0648\u0648\u0632\u0646\u0643 70 \u0643\u064a\u0644\u0648\u063a\u0631\u0627\u0645\u064b\u0627\u060c \u0641\u0633\u0648\u0641 \u062a\u0642\u0648\u0645 \u0628\u0636\u0631\u0628 70\u00d7= 0.033\u00a0 2100\u060c<br>\u0623\u064a 2.1 \u0644\u062a\u0631 \u0645\u0646 \u0627\u0644\u0645\u0627\u0621 \u064a\u0648\u0645\u064a\u064b\u0627.<\/p>\n\n\n\n<p>\u064a\u062c\u0628 \u0623\u0646 \u0646\u0646\u0648\u0647 \u0644\u0640 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85%d9%8a%d8%a9-%d8%b4%d8%b1%d8%a8-%d8%a7%d9%84%d9%85%d8%a7%d8%a1-%d9%82%d8%a8%d9%84-%d9%88%d8%a3%d8%ab%d9%86%d8%a7%d8%a1-%d9%88%d8%a8%d8%b9%d8%af-%d8%a7%d9%84%d8%aa%d9%85%d8%b1%d9%8a\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0623\u0647\u0645\u064a\u0629 \u0634\u0631\u0628 \u0627\u0644\u0645\u0627\u0621<\/a> \u0641\u064a \u0643\u0644 \u0627\u0644\u0623\u0648\u0642\u0627\u062a \u062e\u0635\u0648\u0635\u0627 \u0623\u0648\u0642\u0627\u062a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c \u0642\u0628\u0644 \u0648\u0623\u062b\u0646\u0627\u0621 \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u0647\u0646\u0627\u0643 \u0627\u0644\u0639\u062f\u064a\u062f \u0645\u0646 \u0627\u0644\u0622\u0631\u0627\u0621 \u0627\u0644\u0645\u062e\u062a\u0644\u0641\u0629 \u062d\u0648\u0644 \u0643\u0645\u064a\u0629 \u0627\u0644\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u062c\u0628 \u0623\u0646 \u062a\u0634\u0631\u0628\u0647\u0627 \u0643\u0644 \u064a\u0648\u0645\u060c \u0641\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0648\u0635\u064a \u062e\u0628\u0631\u0627\u0621 \u0627\u0644\u0635\u062d\u0629 \u0628\u062a\u0646\u0627\u0648\u0644 \u062b\u0645\u0627\u0646\u064a\u0629 \u0623\u0643\u0648\u0627\u0628 \u0633\u0639\u0629 8 \u0623\u0648\u0646\u0635\u0627\u062a\u060c \u0623\u064a \u0645\u0627 \u064a\u0639\u0627\u062f\u0644 \u062d\u0648\u0627\u0644\u064a 2 \u0644\u062a\u0631\u060c \u0648\u0642\u062f \u0623\u0637\u0644\u0642 \u0639\u0644\u0649 \u0647\u0630\u0647 \u0627\u0644\u0642\u0627\u0639\u062f\u0629 8 \u00d7 8 \u0644\u064a\u0633\u0647\u0644 \u062a\u0630\u0643\u0631\u0647\u0627\u060c \u0648\u0628\u0627\u0644\u0631\u063a\u0645 \u0645\u0646 \u0630\u0644\u0643\u060c \u064a\u0639\u062a\u0642\u062f \u0628\u0639\u0636 \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0643 \u0628\u062d\u0627\u062c\u0629 \u0625\u0644\u0649 \u0627\u062d\u062a\u0633\u0627\u0621 \u0627\u0644\u0645\u0627\u0621 \u0628\u0627\u0633\u062a\u0645\u0631\u0627\u0631 \u0637\u0648\u0627\u0644 \u0627\u0644\u064a\u0648\u0645\u060c &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14124,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[2771,2773,2772,2770],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/05\/\u0643\u0645-\u0644\u062a\u0631-\u0645\u0627\u0621-\u0641\u064a-\u0627\u0644\u064a\u0648\u0645-1-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14098"}],"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=14098"}],"version-history":[{"count":4,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14098\/revisions"}],"predecessor-version":[{"id":14126,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14098\/revisions\/14126"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14124"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14098"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14098"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14098"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}