{"id":14786,"date":"2023-06-24T12:45:14","date_gmt":"2023-06-24T10:45:14","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14786"},"modified":"2023-06-24T12:45:15","modified_gmt":"2023-06-24T10:45:15","slug":"%d8%a3%d9%87%d9%85-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d8%ad%d9%85%d8%a7%d8%a1-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%a3%d9%87%d9%85-%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%a7%d8%ad%d9%85%d8%a7%d8%a1-%d8%a8%d8%a7%d9%84%d8%b5%d9%88%d8%b1\/","title":{"rendered":"\u0623\u0647\u0645 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0628\u0627\u0644\u0635\u0648\u0631"},"content":{"rendered":"\n<p>\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0642\u0648\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u062a\u062e\u0637\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u0642\u0641\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u064a\u0636\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0625\u062f\u062e\u0627\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 <strong>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621<\/strong> \u0627\u0644\u062a\u064a \u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u062a\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u062a\u0645\u0631\u064a\u0646.<\/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><strong>.<\/strong><\/p>\n\n\n\n<h2>\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621<\/h2>\n\n\n\n<p>\u064a\u0645\u0643\u0646\u0643 \u062a\u062c\u0631\u0628\u0629 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u0627\u0644\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062a\u0636\u0645\u0646 \u0645\u062c\u0645\u0648\u0639\u0629 \u0648\u0627\u0633\u0639\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0627\u062a\u060c \u0648\u0642\u062f \u062a\u0633\u0627\u0639\u062f \u0647\u0630\u0647 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0639\u064b\u0627 \u0641\u064a \u062a\u062d\u0636\u064a\u0631 \u0639\u0636\u0644\u0627\u062a\u0643 \u0644\u0645\u0639\u0638\u0645 \u0627\u0644\u062a\u062f\u0631\u064a\u0628\u0627\u062a\u060c \u0648\u0644\u0643\u0646 \u0646\u0646\u0635\u062d\u0643 \u0628\u0627\u0644\u0628\u062f\u0621 \u0628\u0628\u0637\u0621 \u0628\u0646\u0633\u062e\u0629 \u0623\u0633\u0647\u0644 \u0645\u0646 \u0643\u0644 \u062a\u0645\u0631\u064a\u0646 \u0642\u0628\u0644 \u0627\u0644\u0627\u0646\u062a\u0642\u0627\u0644 \u0625\u0644\u0649 \u0645\u0631\u062d\u0644\u0629 \u0623\u0643\u062b\u0631 \u0635\u0639\u0648\u0628\u0629 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629. \u0648\u0628\u0639\u062f \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u064a\u062c\u0628 \u0623\u0646 \u062a\u0645\u0627\u0631\u0633 <a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%aa%d9%85%d8%a7%d8%b1%d9%8a%d9%86-%d8%a7%d9%84%d8%aa%d9%85%d8%af%d8%af\/\" target=\"_blank\" rel=\"noreferrer noopener\">\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u062a\u0645\u062f\u062f<\/a> \u0623\u064a\u0636\u0627.<\/p>\n\n\n\n<p><strong>Squats<\/strong><\/p>\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\/06\/2wi7gtubc0-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\" class=\"wp-image-14788\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2wi7gtubc0-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2wi7gtubc0-1-300x200.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/2wi7gtubc0-1-768x513.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 \u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643 \u0648\u0642\u0644\u0628 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643 \u0644\u0644\u0648\u062c\u0647 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0623\u0648 \u0627\u0644\u062e\u0631\u0648\u062c \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0642\u0644\u064a\u0644\u0627\u064b.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0638\u0647\u0631\u0643 \u0645\u0633\u062a\u0642\u064a\u0645\u064b\u0627\u060c \u0648\u0627\u0646\u0632\u0644 \u0628\u0648\u0631\u0643\u064a\u0643 \u0628\u0628\u0637\u0621 \u062d\u062a\u0649 \u062a\u062a\u0648\u0627\u0632\u0649 \u0641\u062e\u0630\u064a\u0643 \u0645\u0639 \u0627\u0644\u0623\u0631\u0636.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0645\u0639 \u0631\u0643\u0628\u062a\u064a\u0643\u060c \u0648\u0644\u0643\u0646 \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0644\u0627 \u062a\u062a\u0639\u062f\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0627\u0644\u0648\u0642\u0648\u0641 \u0628\u0628\u0637\u0621 \u0623\u062b\u0646\u0627\u0621 \u0627\u0644\u0632\u0641\u064a\u0631.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 12 \u0625\u0644\u0649 15 \u0639\u062f\u0629.<\/li><\/ul>\n\n\n\n<p><strong>side lunge<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"450\" height=\"328\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/side-lunge-workout.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\" class=\"wp-image-14792\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/side-lunge-workout.webp 450w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/side-lunge-workout-300x219.webp 300w\" sizes=\"(max-width: 450px) 100vw, 450px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0642\u0641 \u0645\u0639 \u0645\u0628\u0627\u0639\u062f\u0629 &nbsp;\u0642\u062f\u0645\u064a\u0643 \u0628\u0639\u0631\u0636 \u0627\u0644\u0648\u0631\u0643.<\/li><li>\u0627\u0636\u063a\u0637 \u0639\u0644\u0649 \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0648\u0623\u0646\u062a \u062a\u062e\u0637\u0648 \u0628\u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0627\u0644\u064a\u0633\u0627\u0631.<\/li><li>\u0645\u0646 \u0647\u0646\u0627\u060c \u0627\u062a\u062e\u0630 \u0648\u0636\u0639 \u0642\u0631\u0641\u0635\u0627\u0621 \u0644\u0623\u0633\u0641\u0644 \u0623\u062b\u0646\u0627\u0621 \u062b\u0646\u064a \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0648\u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0633\u0627\u0642\u0643 \u0627\u0644\u064a\u0645\u0646\u0649 \u0645\u0633\u062a\u0642\u064a\u0645\u0629.<\/li><li>\u062a\u0648\u0642\u0641 \u0644\u0641\u062a\u0631\u0629 \u0648\u062c\u064a\u0632\u0629 \u0645\u0639 \u0631\u0643\u0628\u062a\u0643 \u0627\u0644\u064a\u0633\u0631\u0649\u060c \u0648\u0644\u0643\u0646 \u0627\u062d\u0631\u0635 \u0639\u0644\u0649 \u0623\u0644\u0627 \u062a\u062a\u0639\u062f\u0649 \u0623\u0635\u0627\u0628\u0639 \u0642\u062f\u0645\u064a\u0643.<\/li><li>\u0627\u0631\u0641\u0639 \u0627\u0644\u0648\u0631\u0643\u064a\u0646 \u0648\u0623\u0639\u062f \u0642\u062f\u0645\u0643 \u0627\u0644\u064a\u0633\u0631\u0649 \u0625\u0644\u0649 \u0648\u0636\u0639 \u0627\u0644\u0628\u062f\u0627\u064a\u0629.<\/li><li>\u0642\u0645 \u0628\u0627\u0644\u0627\u0646\u062f\u0641\u0627\u0639 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628 \u0627\u0644\u0623\u064a\u0645\u0646.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 8 \u0625\u0644\u0649 15 \u0639\u062f\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\/04\/1920x1000-01-1-2-1024x533.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0645\u0646\u0632\u0644\u064a\u0629 \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13905\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-01-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p><strong>triceps warmup<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"750\" height=\"317\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Arm-Circles-750x317-1.webp\" alt=\"\u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\" class=\"wp-image-14796\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Arm-Circles-750x317-1.webp 750w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Arm-Circles-750x317-1-300x127.webp 300w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0645\u062f \u0630\u0631\u0627\u0639\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u062c\u0627\u0646\u0628\u064a\u0646 \u062d\u062a\u0649 \u064a\u0643\u0648\u0646\u0627 \u0645\u0648\u0627\u0632\u064a\u064a\u0646 \u0644\u0644\u0623\u0631\u0636\u060c \u0645\u0639 \u0625\u0628\u0642\u0627\u0621 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0645\u062a\u062c\u0647\u0629 \u0644\u0644\u0623\u0633\u0641\u0644.<\/li><li>\u062d\u0627\u0641\u0638 \u0639\u0644\u0649 \u0627\u0633\u062a\u0642\u0627\u0645\u0629 \u0630\u0631\u0627\u0639\u064a\u0643 \u0648\u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631\u0647\u0627 \u0641\u064a \u062f\u0648\u0627\u0626\u0631 \u062e\u0644\u0641\u064a\u0629.<\/li><li>\u0628\u0639\u062f 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0642\u0645 \u0628\u062a\u062f\u0648\u064a\u0631 \u0630\u0631\u0627\u0639\u064a\u0643 \u0641\u064a \u062f\u0648\u0627\u0626\u0631 \u0623\u0645\u0627\u0645\u064a\u0629.<\/li><li>\u0628\u0639\u062f 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0627\u0642\u0644\u0628 \u0631\u0627\u062d\u062a\u064a \u064a\u062f\u064a\u0643 \u0625\u0644\u0649 \u0627\u0644\u0623\u0645\u0627\u0645 \u0648\u062d\u0631\u0643 \u0630\u0631\u0627\u0639\u064a\u0643 \u0630\u0647\u0627\u0628\u064b\u0627 \u0648\u0625\u064a\u0627\u0628\u064b\u0627.<\/li><li>\u0628\u0639\u062f 20 \u0625\u0644\u0649 30 \u062b\u0627\u0646\u064a\u0629\u060c \u0643\u0631\u0631 \u0627\u0644\u062d\u0631\u0643\u0629 \u0627\u0644\u0633\u0627\u0628\u0642\u0629 \u0644\u0623\u0639\u0644\u0649 \u0648\u0644\u0623\u0633\u0641\u0644\u060c \u0639\u0644\u0649 \u0623\u0646 \u062a\u0643\u0648\u0646 \u0627\u062a\u062c\u0627\u0647 \u0631\u0627\u062d\u0629 \u064a\u062f\u0643 \u0644\u0644\u062e\u0644\u0641.<\/li><li>\u0642\u0645 \u0628\u0639\u0645\u0644 1 \u0625\u0644\u0649 3 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0645\u0646 \u0647\u0630\u0647 \u0627\u0644\u062d\u0631\u0643\u0627\u062a.<\/li><\/ul>\n\n\n\n<p><strong>Jogging leg lifts<\/strong><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"612\" height=\"408\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/istockphoto-1312141922-612x612-3.webp\" alt=\"Jogging leg lifts\" class=\"wp-image-14803\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/istockphoto-1312141922-612x612-3.webp 612w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/istockphoto-1312141922-612x612-3-300x200.webp 300w\" sizes=\"(max-width: 612px) 100vw, 612px\" \/><\/figure><\/div>\n\n\n\n<ul><li>\u0631\u0643\u0636 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629.<\/li><li>\u0628\u0639\u062f \u062d\u0648\u0627\u0644\u064a \u062f\u0642\u064a\u0642\u0629\u060c \u0647\u0631\u0648\u0644 \u0623\u062b\u0646\u0627\u0621 \u0631\u0641\u0639 \u0631\u0643\u0628\u062a\u064a\u0643 \u0646\u062d\u0648 \u0635\u062f\u0631\u0643 \u0644\u0645\u062f\u0629 30 \u062b\u0627\u0646\u064a\u0629 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644\u060c<br>\u0623\u0648 \u0627\u0631\u0643\u0636 \u0623\u062b\u0646\u0627\u0621 \u0631\u0643\u0644 \u0642\u062f\u0645\u064a\u0643 \u0644\u0623\u0639\u0644\u0649 \u0646\u062d\u0648 \u0627\u0644\u0623\u0631\u062f\u0627\u0641.<\/li><li>\u0639\u062f \u0625\u0644\u0649 \u0627\u0644\u0631\u0643\u0636 \u0628\u0648\u062a\u064a\u0631\u0629 \u0628\u0637\u064a\u0626\u0629.<\/li><\/ul>\n\n\n\n<h3>\u0643\u0645 \u064a\u062c\u0628 \u0627\u0646 \u062a\u0643\u0648\u0646 \u0645\u062f\u0629 \u0627\u0644\u0627\u062d\u0645\u0627\u0621\u061f<\/h3>\n\n\n\n<ul><li>\u062d\u0627\u0648\u0644 \u0642\u0636\u0627\u0621 5 \u0625\u0644\u0649 10 \u062f\u0642\u0627\u0626\u0642 \u0639\u0644\u0649 \u0627\u0644\u0623\u0642\u0644 \u0641\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621.<\/li><li>\u0643\u0644\u0645\u0627 \u0643\u0627\u0646 \u062a\u0645\u0631\u064a\u0646\u0643 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629\u060c \u0643\u0644\u0645\u0627 \u0637\u0627\u0644\u062a \u0641\u062a\u0631\u0629 \u0627\u0644\u0625\u062d\u0645\u0627\u0621.<\/li><li>\u0631\u0643\u0632 \u0623\u0648\u0644\u0627\u064b \u0639\u0644\u0649 \u0645\u062c\u0645\u0648\u0639\u0627\u062a \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u0643\u0628\u064a\u0631\u0629 \u062b\u0645 \u0642\u0645 \u0628\u0625\u062c\u0631\u0627\u0621 \u0639\u0645\u0644\u064a\u0627\u062a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0627\u0644\u062a\u064a \u062a\u062d\u0627\u0643\u064a \u0628\u0639\u0636 \u0627\u0644\u062d\u0631\u0643\u0627\u062a \u0627\u0644\u062a\u064a \u0633\u062a\u0642\u0648\u0645 \u0628\u0647\u0627 \u0623\u062b\u0646\u0627\u0621 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629.<\/li><li>\u0639\u0644\u0649 \u0633\u0628\u064a\u0644 \u0627\u0644\u0645\u062b\u0627\u0644\u060c \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062e\u0637\u0637 \u0644\u0644\u0631\u0643\u0636 \u0623\u0648 \u0631\u0643\u0648\u0628 \u0627\u0644\u062f\u0631\u0627\u062c\u0629\u060c \u0641\u0627\u0641\u0639\u0644 \u0630\u0644\u0643 \u0628\u0648\u062a\u064a\u0631\u0629 \u0623\u0628\u0637\u0623 \u0644\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f.<\/li><\/ul>\n\n\n\n<h4>\u0645\u0627 \u0647\u064a \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u062a\u0633\u062e\u064a\u0646 \u061f<\/h4>\n\n\n\n<p>\u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0641\u064a \u062a\u062c\u0647\u064a\u0632 \u062c\u0633\u0645\u0643 \u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0646\u0634\u0627\u0637 \u0627\u0644\u0634\u0627\u0642 \u0648\u062a\u0633\u0647\u064a\u0644 \u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629\u060c<br>\u0648\u062a\u0634\u0645\u0644 \u0628\u0639\u0636 \u0623\u0647\u0645 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0645\u0627 \u064a\u0644\u064a:<\/p>\n\n\n\n<ul><li>\u0632\u064a\u0627\u062f\u0629 \u0627\u0644\u0645\u0631\u0648\u0646\u0629: \u0643\u0648\u0646\u0643 \u0623\u0643\u062b\u0631 \u0645\u0631\u0648\u0646\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0647\u0644 \u0627\u0644\u062d\u0631\u0643\u0629 \u0648\u0645\u0645\u0627\u0631\u0633\u0629 \u0627\u0644\u0631\u064a\u0627\u0636\u0629 \u0628\u0634\u0643\u0644 \u0635\u062d\u064a\u062d.<\/li><li>\u0627\u0646\u062e\u0641\u0627\u0636 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u062a\u0633\u062e\u064a\u0646 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u0627\u0633\u062a\u0631\u062e\u0627\u0621 \u0645\u0645\u0627 \u0642\u062f \u064a\u0624\u062f\u064a \u0628\u062f\u0648\u0631\u0647 \u0625\u0644\u0649 \u062a\u0642\u0644\u064a\u0644<br>\u0646\u0633\u0628\u0629 \u062a\u0639\u0631\u0636\u0643 \u0644\u0644\u0625\u0635\u0627\u0628\u0629.<\/li><li>\u0632\u064a\u0627\u062f\u0629 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0648\u0627\u0644\u0623\u0643\u0633\u062c\u064a\u0646: \u064a\u0633\u0627\u0639\u062f \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u062a\u062f\u0641\u0642 \u0627\u0644\u062f\u0645 \u0639\u0636\u0644\u0627\u062a\u0643 \u0639\u0644\u0649 \u0627\u0644\u062d\u0635\u0648\u0644 \u0639\u0644\u0649 \u0627\u0644\u062a\u063a\u0630\u064a\u0629 \u0627\u0644\u062a\u064a \u062a\u062d\u062a\u0627\u062c\u0647\u0627 \u0642\u0628\u0644 \u0627\u0644\u0634\u0631\u0648\u0639 \u0641\u064a \u0639\u0645\u0644 \u0623\u0643\u062b\u0631 \u0643\u062b\u0627\u0641\u0629.<\/li><li>\u062a\u062d\u0633\u064a\u0646 \u0627\u0644\u0623\u062f\u0627\u0621: \u0623\u0638\u0647\u0631\u062a \u0628\u0639\u0636 \u0627\u0644\u0623\u0628\u062d\u0627\u062b \u0623\u0646 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u064a\u0645\u0643\u0646 \u0623\u0646 \u062a\u0633\u0627\u0639\u062f\u0643 \u0639\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646 \u0628\u0634\u0643\u0644 \u0623\u0643\u062b\u0631 \u0641\u0639\u0627\u0644\u064a\u0629.<\/li><li>\u0646\u0637\u0627\u0642 \u0623\u0641\u0636\u0644 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629: \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0633\u0627\u0639\u062f\u0643 \u0627\u0645\u062a\u0644\u0627\u0643 \u0646\u0637\u0627\u0642 \u0623\u0643\u0628\u0631 \u0645\u0646 \u0627\u0644\u062d\u0631\u0643\u0629 \u0639\u0644\u0649 \u062a\u062d\u0631\u064a\u0643 \u0645\u0641\u0627\u0635\u0644\u0643 \u0628\u0634\u0643\u0644 \u0643\u0627\u0645\u0644.<\/li><li>\u062a\u0648\u062a\u0631 \u0639\u0636\u0644\u064a \u0648\u0623\u0644\u0645 \u0623\u0642\u0644: \u0642\u062f \u062a\u0633\u0627\u0639\u062f\u0643 \u0627\u0644\u0639\u0636\u0644\u0627\u062a \u0627\u0644\u062f\u0627\u0641\u0626\u0629 \u0648\u0627\u0644\u0645\u0631\u064a\u062d\u0629 \u0639\u0644\u0649 \u0627\u0644\u062a\u062d\u0631\u0643 \u0628\u0633\u0647\u0648\u0644\u0629 \u0623\u0643\u0628\u0631 \u0648\u0628\u0623\u0644\u0645 \u0623\u0648 \u062a\u0635\u0644\u0628 \u0623\u0642\u0644.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0639\u0627\u062f\u0629 \u0645\u0627 \u064a\u0642\u0648\u0645 \u0627\u0644\u0643\u062b\u064a\u0631 \u0645\u0646 \u0627\u0644\u0623\u0634\u062e\u0627\u0635 \u0628\u062a\u062e\u0637\u064a \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0627\u0644\u0642\u0641\u0632 \u0645\u0628\u0627\u0634\u0631\u0629 \u0625\u0644\u0649 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0625\u0644\u0627 \u0623\u0646 \u0627\u0644\u0642\u064a\u0627\u0645 \u0628\u0630\u0644\u0643 \u064a\u0645\u0643\u0646 \u0623\u0646 \u064a\u0632\u064a\u062f \u0645\u0646 \u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629\u060c \u0648\u064a\u0636\u0639 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0627\u0644\u0636\u063a\u0637 \u0639\u0644\u0649 \u0639\u0636\u0644\u0627\u062a\u0643\u060c \u0644\u0630\u0627 \u0646\u0646\u0635\u062d\u0643 \u0639\u0646\u062f \u0627\u0644\u0627\u0633\u062a\u0639\u062f\u0627\u062f \u0644\u0623\u064a \u0646\u0648\u0639 \u0645\u0646 \u0627\u0644\u062a\u0645\u0627\u0631\u064a\u0646 \u0623\u0646 \u062a\u0633\u062a\u063a\u0631\u0642 \u0628\u0636\u0639 \u062f\u0642\u0627\u0626\u0642 \u0644\u0625\u062f\u062e\u0627\u0644 \u0639\u0636\u0644\u0627\u062a\u0643 \u0641\u064a \u0648\u0636\u0639 \u0627\u0644\u062a\u0645\u0631\u064a\u0646\u060c \u0648\u0641\u064a\u0645\u0627 \u064a\u0644\u064a \u0646\u0638\u0631\u0629 \u0639\u0644\u0649 \u0641\u0648\u0627\u0626\u062f \u0627\u0644\u0625\u062d\u0645\u0627\u0621 \u0648\u0623\u0645\u062b\u0644\u0629 \u0639\u0644\u0649 \u062a\u0645\u0627\u0631\u064a\u0646 \u0627\u0644\u0627\u062d\u0645\u0627\u0621 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14831,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[3000,2918,3001],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/\u0623\u0647\u0645-\u062a\u0645\u0627\u0631\u064a\u0646-\u0627\u0644\u0627\u062d\u0645\u0627\u0621-\u0628\u0627\u0644\u0635\u0648\u0631-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14786"}],"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=14786"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14786\/revisions"}],"predecessor-version":[{"id":14832,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14786\/revisions\/14832"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14831"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14786"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14786"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14786"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}