{"id":14568,"date":"2023-06-03T15:45:42","date_gmt":"2023-06-03T13:45:42","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14568"},"modified":"2023-06-03T15:45:43","modified_gmt":"2023-06-03T13:45:43","slug":"%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ac%d8%af%d9%88%d9%84-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d9%84%d9%84%d9%85%d8%a8%d8%aa%d8%af%d8%a6%d9%8a%d9%86\/","title":{"rendered":"\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0643\u064a\u0641 \u062a\u0628\u062f\u0623 \u0628\u0627\u0644\u0631\u064a\u0627\u0636\u0629\u061f"},"content":{"rendered":"\n<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0635\u062d\u062a\u0643\u060c \u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0644\u0643\u0646\u0643 \u0644\u0627 \u062a\u0639\u0631\u0641 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623\u060c \u0641\u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u060c \u0641\u0633\u0648\u0641 \u0646\u0642\u062f\u0645 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 <strong>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/strong> \u0648\u0628\u0639\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0631\u062d\u0644\u062a\u0643 \u0644\u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629.<\/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>\u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646<\/h2>\n\n\n\n<ul><li>\u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u064a\u062c\u0628 \u0623\u0646 \u0646\u0648\u0636\u062d \u0644\u0643 \u0623\u0647\u0645\u064a\u0629 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u062a\u0634\u0645\u0644 \u0641\u0648\u0627\u0626\u062f\u0647 \u0627\u0644\u0623\u0633\u0627\u0633\u064a\u0629 \u0645\u0633\u0627\u0639\u062f\u062a\u0643 \u0639\u0644\u0649 \u062a\u062d\u0642\u064a\u0642 \u0648\u0632\u0646 \u0635\u062d\u064a \u0644\u0644\u062c\u0633\u0645<br>\u00a0\u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d9%87%d9%84-%d9%8a%d9%85%d9%83%d9%86-%d8%b2%d9%8a%d8%a7%d8%af%d8%a9-%d8%a7%d9%84%d9%83%d8%aa%d9%84%d8%a9-%d8%a7%d9%84%d8%b9%d8%b6%d9%84%d9%8a%d8%a9-%d8%a8%d8%af%d9%88%d9%86-%d8%b1%d9%8a%d8%a7%d8%b6\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u0627\u0644\u0643\u062a\u0644\u0629 \u0627\u0644\u0639\u0636\u0644\u064a\u0629<\/a> \u0648\u062a\u0642\u0644\u064a\u0644 \u0645\u062e\u0627\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0623\u0645\u0631\u0627\u0636 \u0627\u0644\u0645\u0632\u0645\u0646\u0629.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0625\u0644\u0649 \u0630\u0644\u0643\u060c \u0623\u0638\u0647\u0631\u062a \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u062d\u0633\u064a\u0646 \u0645\u0632\u0627\u062c\u0643\u060c<br>\u0648\u062a\u0639\u0632\u0632 \u0635\u062d\u062a\u0643 \u0627\u0644\u0639\u0642\u0644\u064a\u0629\u060c \u0648\u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u0646\u0648\u0645 \u0628\u0634\u0643\u0644 \u0623\u0641\u0636\u0644.<\/li><li>\u0648\u0647\u0630\u0627 \u0644\u064a\u0633 \u0643\u0644 \u0634\u064a\u0621. \u0641\u0642\u062f \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0637\u0627\u0642\u0629 \u062c\u064a\u062f\u0629.<\/li><\/ul>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0627\u0633\u062a\u0639\u0627\u0646\u0629 \u0628\u0640 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0643\u0627\u0644\u0622\u062a\u064a<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>\u0627\u0644\u064a\u0648\u0645<\/td><td>\u0627\u0644\u062a\u0645\u0631\u064a\u0646<\/td><\/tr><tr><td>\u0627\u0644\u0633\u0628\u062a<\/td><td>40 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0627\u0644\u0645\u0639\u062a\u062f\u0644 \u0623\u0648 \u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639.<\/td><\/tr><tr><td>\u0627\u0644\u0623\u062d\u062f<\/td><td>\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/td><\/tr><tr><td>\u0627\u0644\u0623\u062b\u0646\u064a\u0646<\/td><td>\u0627\u0645\u0634\u064a \u0628\u062e\u0641\u0629 \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.<br>\u0642\u0645 \u0628\u0640: 3 sets alternating- 10 lunges for each leg- 10 pushups- 10 situps &nbsp; \u0645\u0639 \u0645\u0631\u0627\u0639\u0627\u0629 \u0627\u0644\u0627\u0633\u062a\u0631\u0627\u062d\u0629 \u0628\u064a\u0646 \u0643\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0644\u0645\u062f\u0629 \u062f\u0642\u064a\u0642\u0629 \u0648\u0627\u062d\u062f\u0629 \u0648\u0644\u0643\u0646 \u0644\u064a\u0633 \u0628\u064a\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646.<br>\u0644\u0627 \u062a\u0646\u0633\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f \u0628\u0639\u062f \u0630\u0644\u0643.<\/td><\/tr><tr><td>\u0627\u0644\u062b\u0644\u0627\u062b\u0627\u0621<\/td><td>\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/td><\/tr><tr><td>\u0627\u0644\u0623\u0631\u0628\u0639\u0627\u0621<\/td><td>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629 \u0644\u0645\u062f\u0629 30 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u0627\u0644\u0631\u0643\u0636 \u0628\u062e\u0637\u0649 \u0645\u0639\u062a\u062f\u0644\u0629.<\/td><\/tr><tr><td>\u0627\u0644\u062e\u0645\u064a\u0633<\/td><td>\u064a\u0648\u0645 \u0627\u0644\u0631\u0627\u062d\u0629.<\/td><\/tr><tr><td>\u0627\u0644\u062c\u0645\u0639\u0629<\/td><td>\u0627\u0631\u0643\u0636 \u0623\u0648 \u0627\u0646\u0637\u0644\u0642 \u0641\u064a \u0646\u0632\u0647\u0629 \u0637\u0648\u064a\u0644\u0629 \u0644\u0645\u062f\u0629 40 \u062f\u0642\u064a\u0642\u0629.<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3>\u0643\u064a\u0641 \u0627\u0633\u0648\u064a \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646\u061f<\/h3>\n\n\n\n<p>\u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u0627\u0644\u062c\u062f\u0648\u0644 \u0645\u062c\u0645\u0648\u0639\u0629 \u0645\u062a\u0646\u0648\u0639\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>Aerobic: \u064a\u062c\u0628 \u0623\u0646 \u064a\u062a\u0636\u0645\u0646 \u062c\u0648\u0647\u0631 \u0623\u064a \u0628\u0631\u0646\u0627\u0645\u062c \u0644\u0644\u064a\u0627\u0642\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629 \u0634\u0643\u0644\u0627\u064b \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0645\u0633\u062a\u0645\u0631\u0629\u060c<br>&nbsp;\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0648\u0627\u0644\u062c\u0631\u064a \u0648\u0627\u0644\u0631\u0642\u0635.<\/li><li>Strength: \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0632\u064a\u0627\u062f\u0629 \u0642\u062f\u0631\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0642\u0648\u062a\u0647\u0627\u060c<br>&nbsp;\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u062a\u062f\u0631\u064a\u0628 \u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629\u060c \u0648\u0627\u0644\u0642\u064a\u0627\u0633\u0627\u062a \u0627\u0644\u0628\u0644\u064a\u0648\u0645\u062a\u0631\u064a\u0629\u060c \u0648\u0631\u0641\u0639 \u0627\u0644\u0623\u062b\u0642\u0627\u0644\u060c \u0648\u0627\u0644\u0631\u0643\u0636.<\/li><li>Calisthenics:\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u062a\u0645 \u062a\u0646\u0641\u064a\u0630 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0628\u062f\u0648\u0646 \u0645\u0639\u062f\u0627\u062a \u0627\u0644\u0635\u0627\u0644\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u064a\u0629 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0639\u0636\u0644\u064a\u0629 \u0643\u0628\u064a\u0631\u0629\u060c<br>&nbsp;\u0648\u064a\u062a\u0645 \u0630\u0644\u0643 \u0628\u0648\u062a\u064a\u0631\u0629 \u0647\u0648\u0627\u0626\u064a\u0629 \u0645\u062a\u0648\u0633\u0637\u0629\u060c \u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 lunges, situps, pushups, and pullups.<\/li><li>\u062a\u062f\u0631\u064a\u0628 \u0645\u062a\u0642\u0637\u0639 \u0639\u0627\u0644\u064a \u0627\u0644\u0643\u062b\u0627\u0641\u0629 (HIIT): \u064a\u062a\u0636\u0645\u0646 \u0647\u0630\u0627 \u0627\u0644\u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u062a\u0643\u0631\u0627\u0631 \u0641\u062a\u0631\u0627\u062a &nbsp;\u0642\u0635\u064a\u0631\u0629 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u062a\u0644\u064a\u0647\u0627 \u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u062e\u0641\u0636\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0623\u0648 \u0641\u062a\u0631\u0627\u062a \u0631\u0627\u062d\u0629.<\/li><li>Boot camps: \u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0627\u0644\u064a\u0629 \u0627\u0644\u0643\u062b\u0627\u0641\u0629 \u0642\u0627\u0626\u0645\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u0648\u0642\u064a\u062a \u062a\u062c\u0645\u0639 \u0628\u064a\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0648\u0627\u0644\u0645\u0642\u0627\u0648\u0645\u0629.<\/li><li>Balance or stability: \u062a\u0645 \u062a\u0635\u0645\u064a\u0645 \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u062a\u0642\u0648\u064a\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u062a\u062d\u0633\u064a\u0646 \u062a\u0646\u0633\u064a\u0642 \u0627\u0644\u062c\u0633\u0645\u060c<br>&nbsp;\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 Pilates, tai chi poses, and core-strengthening exercises.<\/li><li>Flexibility: \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u0623\u0646\u0648\u0627\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0633\u062a\u0639\u0627\u062f\u0629 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0637\u0627\u0642 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0646\u0639 \u0627\u0644\u0625\u0635\u0627\u0628\u0627\u062a\u060c<br>&nbsp;\u062a\u0634\u0645\u0644 \u0627\u0644\u0623\u0645\u062b\u0644\u0629 \u0627\u0644\u064a\u0648\u062c\u0627 \u0623\u0648 \u062d\u0631\u0643\u0627\u062a \u062a\u0645\u062f\u062f \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0641\u0631\u062f\u064a\u0629.<\/li><\/ul>\n\n\n\n<p>\u0648\u064a\u0645\u0643\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0645\u0630\u0643\u0648\u0631\u0629 \u0623\u0639\u0644\u0627\u0647 \u0645\u0646\u0641\u0631\u062f\u0629 \u0623\u0648 \u0645\u062c\u062a\u0645\u0639\u0629\u060c &nbsp;\u0648\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0623\u0646 \u062a\u0641\u0639\u0644 \u0645\u0627 \u0647\u0648 \u0623\u0641\u0636\u0644 \u0644\u0643 \u0648\u0623\u0646 \u062a\u0633\u062a\u0645\u062a\u0639 \u0628\u0647.<\/p>\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\/04\/1920x1000-03-1-3-1024x533.webp\" alt=\"\u0645\u062f\u0631\u0628 \u062e\u0627\u0635 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-14012\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-03-1-3.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h4>\u0643\u064a\u0641 \u0627\u0628\u062f\u0627 \u0627\u0648\u0644 \u064a\u0648\u0645 \u0631\u064a\u0627\u0636\u0629\u061f<\/h4>\n\n\n\n<p>\u0639\u0644\u064a\u0643 \u0641\u064a \u0627\u0644\u0628\u062f\u0627\u064a\u0629 \u0627\u062a\u0628\u0627\u0639 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<p><strong>\u062a\u062d\u0642\u0642 \u0645\u0646 \u0635\u062d\u062a\u0643.<\/strong><\/p>\n\n\n\n<ul><li>\u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0648\u0639\u0644\u0649 \u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u060c \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0623\u062d\u062f\u0647\u0645\u0627\u060c \u0644\u0641\u0647\u0645 \u062d\u062f\u0648\u062f\u0643 \u0648\u0625\u0646\u0634\u0627\u0621 \u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629.<\/li><li>\u0645\u0646 \u0627\u0644\u0645\u0647\u0645 \u0627\u0633\u062a\u0634\u0627\u0631\u0629 \u0627\u0644\u0637\u0628\u064a\u0628 \u00a0\u0627\u0644\u062e\u0627\u0635 \u0628\u0643 \u0648\u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0641\u062d\u0635 \u0637\u0628\u064a \u0628\u062f\u0646\u064a \u0642\u0628\u0644 \u0628\u062f\u0621 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c<br>\u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u0645\u0646 \u0627\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0641\u064a \u0627\u0644\u0623\u0646\u0634\u0637\u0629 \u0627\u0644\u0628\u062f\u0646\u064a\u0629.<\/li><li>\u0642\u062f \u064a\u0643\u0634\u0641 \u0627\u0644\u0641\u062d\u0635 \u0627\u0644\u0645\u0628\u0643\u0631 \u0623\u064a \u0645\u0634\u0627\u0643\u0644 \u0623\u0648 \u062d\u0627\u0644\u0627\u062a \u0635\u062d\u064a\u0629 \u0642\u062f \u062a\u0639\u0631\u0636\u0643 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u062a\u0645\u0631\u064a\u0646. \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0623\u064a\u0636\u064b\u0627 \u0639\u0644\u0649 \u062a\u062d\u0633\u064a\u0646 \u062a\u0645\u0631\u064a\u0646\u0643\u060c \u0645\u0645\u0627 \u064a\u0633\u0647\u0644 \u0639\u0644\u064a\u0643 \u0648\u0639\u0644\u0649 \u0645\u062f\u0631\u0628\u0643 \u0627\u0644\u0634\u062e\u0635\u064a\u060c \u0625\u0630\u0627 \u0627\u062e\u062a\u0631\u062a \u0627\u0644\u0639\u0645\u0644 \u0645\u0639 \u0623\u062d\u062f\u0647\u0645\u0627\u060c \u0644\u0641\u0647\u0645 \u062d\u062f\u0648\u062f\u0643 \u0648\u0625\u0646\u0634\u0627\u0621 \u062e\u0637\u0629 \u062a\u0645\u0631\u064a\u0646 \u0645\u0635\u0645\u0645\u0629 \u062e\u0635\u064a\u0635\u064b\u0627 \u0644\u0627\u062d\u062a\u064a\u0627\u062c\u0627\u062a\u0643 \u0627\u0644\u062e\u0627\u0635\u0629.<\/li><\/ul>\n\n\n\n<p><strong>\u0636\u0639 \u062e\u0637\u0629 \u0648\u062d\u062f\u062f \u0623\u0647\u062f\u0627\u0641\u064b\u0627 \u0648\u0627\u0642\u0639\u064a\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0628\u0645\u062c\u0631\u062f \u0623\u0646 \u062a\u0642\u0631\u0631 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0627\u0646\u062a\u0638\u0627\u0645\u060c \u0641\u0639\u0644\u064a\u0643 \u0623\u0646 \u062a\u062d\u0627\u0648\u0644 \u0625\u0646\u0634\u0627\u0621 \u062e\u0637\u0629 \u062a\u062a\u0636\u0645\u0646 \u062e\u0637\u0648\u0627\u062a \u0648\u0623\u0647\u062f\u0627\u0641 \u064a\u0645\u0643\u0646\u0643 \u062a\u062d\u0642\u064a\u0642\u0647\u0627.<\/li><li>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0627\u0646 \u0647\u062f\u0641\u0643 \u0647\u0648 \u0625\u0646\u0647\u0627\u0621 \u0645\u0633\u0627\u0641\u0629 5 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a\u060c \u0641\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0646\u0627\u0621 \u062e\u0637\u0629 \u062a\u062a\u0636\u0645\u0646 \u062c\u0648\u0644\u0627\u062a \u0623\u0642\u0635\u0631.<\/li><li>\u0628\u0645\u062c\u0631\u062f \u0627\u0644\u0627\u0646\u062a\u0647\u0627\u0621 \u0645\u0646 \u062a\u0644\u0643 \u0627\u0644\u0623\u0634\u0648\u0627\u0637 \u0627\u0644\u0642\u0635\u064a\u0631\u0629\u060c \u0642\u0645 \u0628\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0633\u0627\u0641\u0629 \u062d\u062a\u0649 \u062a\u062a\u0645\u0643\u0646 \u0645\u0646 \u0627\u0644\u0631\u0643\u0636 \u0644\u0645\u0633\u0627\u0641\u0629 5 \u0643\u064a\u0644\u0648\u0645\u062a\u0631\u0627\u062a \u0643\u0627\u0645\u0644\u0629 \u0641\u064a \u062c\u0644\u0633\u0629 \u0648\u0627\u062d\u062f\u0629. <\/li><li>\u0627\u0644\u0628\u062f\u0621 \u0628\u0623\u0647\u062f\u0627\u0641 \u0635\u063a\u064a\u0631\u0629 \u0642\u0627\u0628\u0644\u0629 \u0644\u0644\u062a\u062d\u0642\u064a\u0642 \u0633\u064a\u0632\u064a\u062f \u0645\u0646 \u0641\u0631\u0635\u0643 \u0641\u064a \u0627\u0644\u0646\u062c\u0627\u062d \u0648\u064a\u0628\u0642\u064a\u0643 \u0645\u062a\u062d\u0645\u0633\u064b\u0627 \u0641\u064a \u0643\u0644 \u062e\u0637\u0648\u0629 \u0639\u0644\u0649 \u0627\u0644\u0637\u0631\u064a\u0642.<\/li><\/ul>\n\n\n\n<p><strong>\u0627\u062c\u0639\u0644\u0647\u0627 \u0639\u0627\u062f\u0629<\/strong><\/p>\n\n\n\n<ul><li>\u0639\u0646\u0635\u0631 \u0631\u0626\u064a\u0633\u064a \u0622\u062e\u0631 \u0644\u0646\u062c\u0627\u062d \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0647\u0648 \u0627\u0644\u0627\u0644\u062a\u0632\u0627\u0645 \u0628\u0631\u0648\u062a\u064a\u0646\u0643.<\/li><li>\u0641\u0642\u062f \u0623\u0643\u062f \u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u0623\u0646\u0647 \u0645\u0646 \u0627\u0644\u0623\u0633\u0647\u0644 \u0639\u0644\u0649 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644 \u0625\u0630\u0627 \u062c\u0639\u0644\u0648\u0647\u0627 \u0639\u0627\u062f\u0629 \u0648\u0642\u0627\u0645\u0648\u0627 \u0628\u0647\u0627 \u0628\u0627\u0646\u062a\u0638\u0627\u0645.<\/li><li>\u0641\u0642\u062f \u062e\u0644\u0635\u062a \u0645\u0631\u0627\u062c\u0639\u0629 \u0644\u0628\u0639\u0636 \u0627\u0644\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0625\u0644\u0649 \u0623\u0646 \u0627\u0633\u062a\u0628\u062f\u0627\u0644 \u0627\u0644\u0633\u0644\u0648\u0643 \u063a\u064a\u0631 \u0627\u0644\u0635\u062d\u064a \u0628\u0639\u0627\u062f\u0629 \u0635\u062d\u064a\u0629 \u062c\u062f\u064a\u062f\u0629 \u0647\u0648 \u0646\u0647\u062c \u0645\u0645\u062a\u0627\u0632 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u064a\u0647 \u0639\u0644\u0649 \u0627\u0644\u0645\u062f\u0649 \u0627\u0644\u0637\u0648\u064a\u0644.<\/li><li>\u0639\u0644\u0627\u0648\u0629 \u0639\u0644\u0649 \u0630\u0644\u0643\u060c \u064a\u0639\u062f \u0648\u0636\u0639 \u062c\u062f\u0648\u0644 \u0632\u0645\u0646\u064a \u0623\u0648 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0641\u064a \u0646\u0641\u0633 \u0627\u0644\u0648\u0642\u062a \u0643\u0644 \u064a\u0648\u0645 \u0637\u0631\u0642\u064b\u0627 \u062c\u064a\u062f\u0629 \u0644\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0631\u0648\u062a\u064a\u0646\u0643 \u0648\u062c\u0639\u0644\u0647 \u064a\u062f\u0648\u0645.<\/li><li>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u064a\u0645\u0643\u0646\u0643 \u062c\u0639\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0639\u0627\u062f\u0629 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u062e\u0637\u064a\u0637 \u0644\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0645\u0628\u0627\u0634\u0631\u0629 \u0628\u0639\u062f \u0627\u0644\u0639\u0645\u0644 \u0643\u0644 \u064a\u0648\u0645 \u0623\u0648 \u0623\u0648\u0644 \u0634\u064a\u0621 \u0641\u064a \u0627\u0644\u0635\u0628\u0627\u062d\u060c \u0648\u0646\u0646\u0635\u062d\u0643 \u0623\u0646 \u062a\u062e\u062a\u0627\u0631 \u0623\u0641\u0636\u0644 \u0648\u0642\u062a \u0645\u0646\u0627\u0633\u0628 \u0644\u0643.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0647\u0648 \u0623\u062d\u062f \u0623\u0641\u0636\u0644 \u0627\u0644\u0623\u0634\u064a\u0627\u0621 \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0647\u0627 \u0645\u0646 \u0623\u062c\u0644 \u0635\u062d\u062a\u0643\u060c \u0644\u0630\u0627 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u0641\u0643\u0631 \u0641\u064a \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0648\u0644\u0643\u0646\u0643 \u0644\u0627 \u062a\u0639\u0631\u0641 \u0645\u0646 \u0623\u064a\u0646 \u062a\u0628\u062f\u0623\u060c \u0641\u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0645\u0646\u0627\u0633\u0628\u0629 \u0644\u0643\u060c \u0641\u0633\u0648\u0641 \u0646\u0642\u062f\u0645 \u0644\u0643 \u0645\u0646 \u062e\u0644\u0627\u0644 \u0627\u0644\u0633\u0637\u0648\u0631 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u062c\u062f\u0648\u0644 \u062a\u0645\u0627\u0631\u064a\u0646 \u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646 \u0648\u0628\u0639\u0636 \u0627\u0644\u0627\u0633\u062a\u0631\u062a\u064a\u062c\u064a\u0627\u062a \u0627\u0644\u0628\u0633\u064a\u0637\u0629 \u0627\u0644\u062a\u064a \u0633\u0648\u0641 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0628\u062f\u0627\u064a\u0629 \u0631\u062d\u0644\u062a\u0643 \u0644\u062d\u064a\u0627\u0629 \u0623\u0643\u062b\u0631 \u0635\u062d\u0629. \u0646\u0632\u0651\u0644 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14589,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[2872,2869,2871,2870],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/\u062c\u062f\u0648\u0644-\u062a\u0645\u0627\u0631\u064a\u0646-\u0644\u0644\u0645\u0628\u062a\u062f\u0626\u064a\u0646-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14568"}],"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=14568"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14568\/revisions"}],"predecessor-version":[{"id":14590,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14568\/revisions\/14590"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14589"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14568"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14568"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14568"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}