{"id":1469,"date":"2019-10-28T16:25:34","date_gmt":"2019-10-28T14:25:34","guid":{"rendered":"https:\/\/elcoach.me\/articles\/?p=1469"},"modified":"2022-07-04T11:34:22","modified_gmt":"2022-07-04T09:34:22","slug":"%d9%81%d9%88%d8%a7%d8%a6%d8%af-%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","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d9%81%d9%88%d8%a7%d8%a6%d8%af-%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\/","title":{"rendered":"12 \u0641\u0627\u0626\u062f\u0629 \u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0628\u0627\u0644\u062f\u0631\u0627\u0633\u0627\u062a \u0648\u0627\u0644\u0623\u0628\u062d\u0627\u062b"},"content":{"rendered":"<p>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627 \u0633\u0646\u0634\u0631\u062d\u0647\u0627 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0647\u0646\u0627\u060c \u0644\u0643\u0646 \u062f\u0639\u0646\u0627 \u0646\u0639\u0631\u0641 \u0623\u0648\u0644\u0627 \u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u061f<br \/>\n<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=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/a> \u0647\u0648 \u0623\u064a \u0646\u0634\u0627\u0637 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0636\u062e \u062f\u0645\u0643 \u0648\u0631\u0641\u0639 \u0645\u0639\u062f\u0644 \u0636\u0631\u0628\u0627\u062a \u0627\u0644\u0642\u0644\u0628\u060c \u0645\u0646 \u0623\u0645\u062b\u0644\u062a\u0647:<\/p>\n<ul>\n<li>\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639.<\/li>\n<li>\u0627\u0644\u0633\u0628\u0627\u062d\u0629.<\/li>\n<li>\u0627\u0644\u062a\u0646\u0638\u064a\u0641 \u0627\u0644\u062b\u0642\u064a\u0644.<\/li>\n<li>\u0627\u0644\u062c\u0631\u064a.<\/li>\n<li>\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0627\u0631\u062c\u0627\u062a.<\/li>\n<li>\u0644\u0639\u0628 \u0643\u0631\u0629 \u0627\u0644\u0642\u062f\u0645.<\/li>\n<\/ul>\n<blockquote><p>\u0627\u0644\u062e\u0628\u0631\u0627\u0621 \u064a\u0646\u0635\u062d\u0648\u0646 \u0628\u0640150 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0645\u062a\u0648\u0633\u0637\u060c \u0623\u0648 75 \u062f\u0642\u064a\u0642\u0629 \u0645\u0646 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0627\u0644\u0642\u0648\u064a\u0629 \u0643\u0644 \u0623\u0633\u0628\u0648\u0639 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644.<br \/>\n\u0627\u0644\u0645\u0634\u064a \u0627\u0644\u0633\u0631\u064a\u0639 \u0623\u0648 \u0627\u0644\u0633\u0628\u0627\u062d\u0629 \u0645\u062b\u0627\u0644\u064a\u064a\u0646 \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0645\u0639\u062a\u062f\u0644\u060c \u0623\u0645\u0627 \u0627\u0644\u062c\u0631\u064a \u0648\u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0627\u0631\u062c\u0627\u062a \u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0642\u0648\u064a.<\/p><\/blockquote>\n<p><strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a><\/strong><br \/>\n<strong><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noreferrer noopener\">\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<\/a>.<\/strong><\/p>\n<h2>\u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648<\/h2>\n<h3>1- \u064a\u062d\u0633\u0646 \u0635\u062d\u0629 \u0627\u0644\u0642\u0644\u0628 \u0648\u0627\u0644\u0623\u0648\u0639\u064a\u0629 \u0627\u0644\u062f\u0645\u0648\u064a\u0629<\/h3>\n<p>\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0623\u0648\u0635\u062a \u0628\u0647\u0627 \u062c\u0645\u0639\u064a\u0629 \u0627\u0644\u0642\u0644\u0628 \u0627\u0644\u0623\u0645\u0631\u064a\u0643\u064a\u0629 \u0648\u0645\u0639\u0638\u0645 \u0627\u0644\u0623\u0637\u0628\u0627\u0621 \u0644\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0645\u0631\u0636 \u0627\u0644\u0642\u0644\u0628 \u0623\u0648 \u0627\u0644\u0645\u0639\u0631\u0636\u064a\u0646 \u0644\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0647\u060c \u0644\u0623\u0646 <strong>\u0645\u0646 \u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0625\u0646\u0647 \u064a\u0642\u0648\u064a \u0627\u0644\u0642\u0644\u0628 \u0648\u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0636\u062e \u0627\u0644\u062f\u0645 \u0628\u0643\u0641\u0627\u0621\u0629 \u0623\u0643\u0628\u0631 \u0641\u064a \u0643\u0644 \u0623\u0646\u062d\u0627\u0621 \u0627\u0644\u062c\u0633\u0645.<\/strong><br \/>\n<strong>\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0645\u0643\u0646 \u062a\u0633\u0627\u0639\u062f \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong>\u060c \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0646\u0638\u0627\u0641\u0629 \u0627\u0644\u0634\u0631\u0627\u064a\u064a\u0646 \u0639\u0646 \u0637\u0631\u064a\u0642 \u0631\u0641\u0639 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0643\u0648\u0644\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u062c\u064a\u062f (HDL) \u0648\u062e\u0641\u0636 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0643\u0648\u0644\u064a\u0633\u062a\u0631\u0648\u0644 \u0627\u0644\u0645\u0636\u0631 (LDL) \u0641\u064a \u0627\u0644\u062f\u0645.<\/p>\n<h3>2- \u064a\u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/h3>\n<p>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0645\u0645\u0643\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a <strong>\u0625\u062f\u0627\u0631\u0629 \u0623\u0639\u0631\u0627\u0636 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645<\/strong>\u060c \u0644\u0623\u0646 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u0627\u062a \u0647\u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u062e\u0641\u0636 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0628\u062f\u0648\u0646 \u0623\u062f\u0648\u064a\u0629.<\/p>\n<h3>3- \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u062a\u0646\u0638\u064a\u0645 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645<\/h3>\n<p>\u064a\u0633\u0627\u0639\u062f \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0628\u062f\u0646\u064a \u0627\u0644\u0645\u0646\u062a\u0638\u0645 \u0641\u064a <strong>\u062a\u0646\u0638\u064a\u0645 \u0645\u0633\u062a\u0648\u064a\u0627\u062a \u0627\u0644\u0623\u0646\u0633\u0648\u0644\u064a\u0646 \u0648\u062e\u0641\u0636 \u0646\u0633\u0628\u0629 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645\u060c \u0645\u0639 \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0648\u0632\u0646 \u0627\u0644\u062c\u0633\u0645. <\/strong>\u0641\u064a\u0645\u0643\u0646 \u0645\u0645\u0627\u0631\u0633\u0629 <a href=\"https:\/\/blog.elcoach.me\/articles\/%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-%d9%84%d9%84%d8%a8%d8%b7%d9%86-%d9%88%d8%a7%d9%84%d8%a7%d8%b1%d8%af%d8%a7%d9%81\/\" target=\"_blank\" rel=\"noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0644\u0644\u0628\u0637\u0646 \u0648\u0627\u0644\u0623\u0631\u062f\u0627\u0641 \u0644\u062d\u0631\u0642 \u0627\u0644\u062f\u0647\u0648\u0646<\/a>.<br \/>\n\u0641\u064a \u062f\u0631\u0627\u0633\u0629 \u0639\u0644\u0649 \u0645\u0631\u0636\u0649 \u0627\u0644\u0633\u0643\u0631\u064a \u0645\u0646 \u0627\u0644\u0646\u0648\u0639 2\u060c \u0648\u062c\u062f \u0627\u0644\u0628\u0627\u062d\u062b\u0648\u0646 \u0623\u0646 \u0623\u064a \u0634\u0643\u0644 \u0645\u0646 \u0623\u0634\u0643\u0627\u0644 \u0627\u0644\u062d\u0631\u0643\u0629\u060c \u0633\u0648\u0627\u0621 \u0627\u0644\u0647\u0648\u0627\u0626\u064a\u0629 \u0623\u0648 \u0627\u0644\u0644\u0627\u0647\u0648\u0627\u0626\u064a\u0629\u060c<br \/>\n\u0645\u0645\u0643\u0646 \u064a\u0643\u0648\u0646 \u0644\u0647 \u0627\u0644\u062a\u0623\u062b\u064a\u0631 \u062f\u0647.<\/p>\n<h3>4- \u064a\u0642\u0644\u0644 \u0645\u0646 \u0623\u0639\u0631\u0627\u0636 \u0627\u0644\u0631\u0628\u0648<\/h3>\n<p>\u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0645\u0643\u0646 \u062a\u0633\u0627\u0639\u062f \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0627\u0644\u0645\u0635\u0627\u0628\u064a\u0646 \u0628\u0627\u0644\u0631\u0628\u0648 \u0639\u0644\u0649 <strong>\u062a\u0642\u0644\u064a\u0644 \u0634\u062f\u0629 \u0646\u0648\u0628\u0627\u062a \u0627\u0644\u0631\u0628\u0648<\/strong>. \u0644\u0643\u0646 \u062a\u062d\u062f\u062b \u0645\u0639 \u0637\u0628\u064a\u0628\u0643 \u0642\u0628\u0644 \u0627\u0644\u0628\u062f\u0621 \u0641\u064a \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646\u060c \u0645\u0645\u0643\u0646 \u064a\u0646\u0635\u062d\u0643 \u0628\u0623\u0646\u0634\u0637\u0629 \u0623\u0648 \u0627\u062d\u062a\u064a\u0627\u0637\u0627\u062a \u0645\u0639\u064a\u0646\u0629 \u062a\u0633\u0627\u0639\u062f\u0643 \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0644\u0627\u0645\u062a\u0643 \u062e\u0644\u0627\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/p>\n<p><a href=\"https:\/\/bit.ly\/3qMKLeU\" target=\"_blank\" rel=\"noopener\"><img loading=\"lazy\" class=\"aligncenter wp-image-8612 size-large\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0645\u0639 \u0627\u0644\u0643\u0648\u062a\u0634\" width=\"700\" height=\"219\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2022\/05\/1920x600-May01-1-1024x320.png 1024w, 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\u0645\u0632\u0645\u0646\u0629.<\/p>\n<p><!--more--><\/p>\n<pre>\u0627\u0644\u0645\u0635\u062f\u0631: <a href=\"https:\/\/www.healthline.com\/health\/fitness-exercise\/benefits-of-aerobic-exercise#risks\" target=\"_blank\" rel=\"noopener\">Healthline<\/a><\/pre>\n","protected":false},"excerpt":{"rendered":"<p>\u0641\u0648\u0627\u0626\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0643\u062b\u064a\u0631\u0629 \u062c\u062f\u0627 \u0633\u0646\u0634\u0631\u062d\u0647\u0627 \u0628\u0627\u0644\u062a\u0641\u0635\u064a\u0644 \u0647\u0646\u0627\u060c \u0644\u0643\u0646 \u062f\u0639\u0646\u0627 \u0646\u0639\u0631\u0641 \u0623\u0648\u0644\u0627 \u0645\u0627 \u0647\u064a \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648\u061f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648 \u0647\u0648 \u0623\u064a \u0646\u0634\u0627\u0637 \u064a\u0639\u0645\u0644 \u0639\u0644\u0649 \u0636\u062e 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&#8230;<\/p>\n","protected":false},"author":1,"featured_media":9550,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[362,57,760,359],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2019\/10\/\u0641\u0648\u0627\u0626\u062f-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0643\u0627\u0631\u062f\u064a\u0648-1024x683.jpg","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1469"}],"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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/comments?post=1469"}],"version-history":[{"count":6,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1469\/revisions"}],"predecessor-version":[{"id":9553,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/1469\/revisions\/9553"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/9550"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=1469"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=1469"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=1469"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}