{"id":14880,"date":"2023-07-09T16:19:25","date_gmt":"2023-07-09T14:19:25","guid":{"rendered":"https:\/\/blog.elcoach.me\/articles\/?p=14880"},"modified":"2023-07-09T16:19:25","modified_gmt":"2023-07-09T14:19:25","slug":"%d8%ae%d8%a8%d8%b2-%d8%a7%d8%b3%d9%85%d8%b1-%d8%b5%d8%ad%d9%89","status":"publish","type":"post","link":"https:\/\/blog.elcoach.me\/articles\/%d8%ae%d8%a8%d8%b2-%d8%a7%d8%b3%d9%85%d8%b1-%d8%b5%d8%ad%d9%89\/","title":{"rendered":"\u0643\u064a\u0641 \u062a\u062e\u062a\u0627\u0631 \u062e\u0628\u0632 \u0627\u0633\u0645\u0631 \u0635\u062d\u0649\u061f"},"content":{"rendered":"\n<p>\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062e\u0628\u0632\u060c \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062f \u0642\u064a\u0645\u062a\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0644\u0627 \u062a\u0646\u062e\u062f\u0639 \u0628\u0627\u0644\u0625\u0639\u0644\u0627\u0646\u0627\u062a\u060c \u0648\u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u062a\u062c \u0642\u0628\u0644 \u0634\u0631\u0627\u0621\u0647\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062d\u062f\u062f\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0648\u0627\u0635\u0641\u0627\u062a \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 <strong>\u062e\u0628\u0632 \u0627\u0633\u0645\u0631<\/strong> \u0635\u062d\u0649.<\/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\u064a\u0641 \u0627\u062e\u062a\u0627\u0631 \u062e\u0628\u0632 \u0627\u0633\u0645\u0631 \u0635\u062d\u0649\u061f<\/h2>\n\n\n\n<p>\u064a\u062c\u0628 \u0639\u0644\u064a\u0643 \u0627\u0644\u062a\u0623\u0643\u062f \u0645\u0646 \u062a\u0648\u0627\u0641\u0631 \u0628\u0639\u0636 \u0627\u0644\u0645\u0648\u0627\u0635\u0641\u0627\u062a \u0645\u062b\u0644 \u0627\u0644\u0622\u062a\u064a:<\/p>\n\n\n\n<ul><li>100\u066a \u062d\u0628\u0648\u0628 \u0643\u0627\u0645\u0644\u0629<\/li><li>\u0627\u0644\u062f\u0642\u064a\u0642 \u0627\u0644\u0643\u0627\u0645\u0644 \u0623\u0648 \u062f\u0642\u064a\u0642 \u0627\u0644\u0634\u0648\u0641\u0627\u0646 \u0627\u0644\u0645\u062f\u0631\u062c \u0643\u0639\u0646\u0635\u0631 \u0623\u0648\u0644\u060c \u0645\u0639 \u0645\u0643\u0648\u0646\u0627\u062a \u0623\u062e\u0631\u0649 \u0645\u062d\u062f\u0648\u062f\u0629<\/li><li>3-5 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641<\/li><li>3-6 \u062c\u0631\u0627\u0645\u0627\u062a \u0645\u0646 \u0627\u0644\u0628\u0631\u0648\u062a\u064a\u0646 \u0644\u0643\u0644 \u0634\u0631\u064a\u062d\u0629<\/li><li>\u0645\u0646\u062e\u0641\u0636 \u0641\u064a \u0627\u0644\u0645\u062d\u0644\u064a\u0627\u062a \u0627\u0644\u0645\u0636\u0627\u0641\u0629<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full\"><img loading=\"lazy\" width=\"800\" height=\"499\" src=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Your-guide-to-different-types-of-bread-iStock-618765476-e1674511670379-1.webp\" alt=\"\u062e\u0628\u0632 \u0627\u0633\u0645\u0631\" class=\"wp-image-14882\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Your-guide-to-different-types-of-bread-iStock-618765476-e1674511670379-1.webp 800w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Your-guide-to-different-types-of-bread-iStock-618765476-e1674511670379-1-300x187.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/06\/Your-guide-to-different-types-of-bread-iStock-618765476-e1674511670379-1-768x479.webp 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/figure><\/div>\n\n\n\n<p><a href=\"https:\/\/blog.elcoach.me\/articles\/%d8%a7%d9%84%d8%b3%d8%b9%d8%b1%d8%a7%d8%aa-%d8%a7%d9%84%d8%ad%d8%b1%d8%a7%d8%b1%d9%8a%d8%a9-%d9%81%d9%8a-%d8%a7%d9%84%d8%ae%d8%a8%d8%b2\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0627\u0644\u0633\u0639\u0631\u0627\u062a \u0627\u0644\u062d\u0631\u0627\u0631\u064a\u0629 \u0641\u064a \u0627\u0644\u062e\u0628\u0632<\/strong><br><\/a><strong> 100 \u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u062a\u0648\u0633\u062a \u0627\u0644\u0623\u0633\u0645\u0631:<\/strong><\/p>\n\n\n\n<ul><li>&nbsp;207 \u0643\u0627\u0644\u0648\u0631\u064a.<\/li><li>42.1 &nbsp;\u062c\u0645 \u0643\u0631\u0628\u0648\u0647\u064a\u062f\u0631\u0627\u062a.<\/li><li>7.9 &nbsp;\u062c\u0645 \u0628\u0631\u0648\u062a\u064a\u0646.<\/li><li>2.0 &nbsp;\u062c\u0631\u0627\u0645 \u0627\u0644\u062f\u0647\u0648\u0646.<\/li><li>3.5 &nbsp;\u062c\u0631\u0627\u0645 \u0645\u0646 \u0627\u0644\u0623\u0644\u064a\u0627\u0641.<\/li><\/ul>\n\n\n\n<h3>\u0647\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0633\u0645\u0631 \u0635\u062d\u064a\u061f<\/h3>\n\n\n\n<ul><li>\u064a\u064f\u0635\u0646\u0639 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0633\u0645\u0631 \u0628\u0627\u0633\u062a\u062e\u062f\u0627\u0645 \u0627\u0644\u0642\u0645\u062d \u0627\u0644\u0643\u0627\u0645\u0644\u060c \u062f\u0648\u0646 \u0627\u0644\u062a\u062e\u0644\u0635 \u0645\u0646 \u0642\u0634\u0631\u062a\u0647 \u0627\u0644\u062e\u0627\u0631\u062c\u064a\u0629.<\/li><li>\u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u0623\u0643\u062b\u0631 \u062a\u063a\u0630\u064a\u0629 \u0648\u063a\u0646\u064a\u064b\u0627 \u0628\u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636.<\/li><li>\u0643\u0645\u0627 \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0627\u0644\u0645\u0632\u064a\u062f \u0645\u0646 \u0641\u064a\u062a\u0627\u0645\u064a\u0646 B-6 \u0648 E \u0648\u0627\u0644\u0645\u063a\u0646\u064a\u0633\u064a\u0648\u0645 \u0648\u062d\u0645\u0636 \u0627\u0644\u0641\u0648\u0644\u064a\u0643 \u0648\u0627\u0644\u0646\u062d\u0627\u0633 \u0648\u0627\u0644\u0632\u0646\u0643 \u0648\u0627\u0644\u0645\u0646\u063a\u0646\u064a\u0632.<\/li><\/ul>\n\n\n\n<h4>\u0647\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0633\u0645\u0631 \u064a\u0633\u0627\u0639\u062f \u0639\u0644\u0649 \u0627\u0646\u0642\u0627\u0635 \u0627\u0644\u0648\u0632\u0646\u061f<\/h4>\n\n\n\n<ul><li>\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0633\u0645\u0631 \u0623\u0648 \u0643\u0645\u0627 \u064a\u0637\u0644\u0642 \u0639\u0644\u064a\u0647 \u0623\u064a\u0636\u0627 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0628\u0646\u064a\u060c \u0644\u0627 \u064a\u0646\u0642\u0635 \u0627\u0644\u0648\u0632\u0646 \u0644\u0643\u0646\u0647 \u064a\u0639\u062f\u00a0\u062e\u064a\u0627\u0631\u064b\u0627 \u0623\u0641\u0636\u0644 \u0645\u0642\u0627\u0631\u0646\u0629 \u0628\u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0628\u064a\u0636.<\/li><li>\u0648\u0646\u0646\u0635\u062d\u0643 \u062f\u0627\u0626\u0645\u064b\u0627 \u0628\u0627\u062e\u062a\u064a\u0627\u0631 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0630\u064a \u064a\u062d\u062a\u0648\u064a \u0639\u0644\u0649 \u0642\u0645\u062d \u0643\u0627\u0645\u0644 \u0644\u0623\u0646 \u0644\u0647 \u0641\u0648\u0627\u0626\u062f \u063a\u0630\u0627\u0626\u064a\u0629.<\/li><li>\u062d\u064a\u062b \u064a\u062d\u062a\u0648\u064a \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0628\u0646\u064a \u0639\u0644\u0649 \u0627\u0644\u0623\u0644\u064a\u0627\u0641 \u0648\u0627\u0644\u0641\u064a\u062a\u0627\u0645\u064a\u0646\u0627\u062a \u0648\u0627\u0644\u0645\u0639\u0627\u062f\u0646\u060c \u0645\u0645\u0627 \u064a\u062c\u0639\u0644\u0647 \u062e\u064a\u0627\u0631\u064b\u0627 \u0635\u062d\u064a\u064b\u0627.<\/li><li>\u0643\u0645\u0627 \u064a\u0633\u0627\u0639\u062f \u0641\u064a \u0627\u0644\u062d\u0641\u0627\u0638 \u0639\u0644\u0649 \u0645\u0633\u062a\u0648\u0649 \u0627\u0644\u0633\u0643\u0631 \u0641\u064a \u0627\u0644\u062f\u0645 \u062a\u062d\u062a \u0627\u0644\u0633\u064a\u0637\u0631\u0629\u060c \u0648\u064a\u0646\u0638\u0645 \u062d\u0631\u0643\u0627\u062a \u0627\u0644\u0623\u0645\u0639\u0627\u0621.<\/li><li>\u0628\u0627\u0644\u0625\u0636\u0627\u0641\u0629 \u0644\u0630\u0644\u0643 \u064a\u0633\u0627\u0647\u0645 \u0641\u064a \u062a\u0642\u0644\u064a\u0644 \u0627\u0631\u062a\u0641\u0627\u0639 \u0636\u063a\u0637 \u0627\u0644\u062f\u0645 \u0648\u062e\u0637\u0631 \u0627\u0644\u0625\u0635\u0627\u0628\u0629 \u0628\u0627\u0644\u0633\u0643\u062a\u0629 \u0627\u0644\u062f\u0645\u0627\u063a\u064a\u0629 \u0648\u0627\u0636\u0637\u0631\u0627\u0628 \u0627\u0644\u062c\u0647\u0627\u0632 \u0627\u0644\u0647\u0636\u0645\u064a \u0648\u0627\u0644\u0633\u0645\u0646\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\/1920x1000-04-1-2-1024x533.webp\" alt=\"\u062f\u0627\u064a\u062a \u0627\u0644\u0643\u0648\u062a\u0634\" class=\"wp-image-13891\" srcset=\"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1024x533.webp 1024w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-300x156.webp 300w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-768x400.webp 768w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2-1536x800.webp 1536w, https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/04\/1920x1000-04-1-2.webp 1920w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<h5>\u0637\u0631\u064a\u0642\u0629 \u0639\u0645\u0644 \u0627\u0644\u062e\u0628\u0632 \u0627\u0644\u0623\u0633\u0645\u0631 \u0644\u0644\u0631\u062c\u064a\u0645<\/h5>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>3 \u0643\u0648\u0628 \u062f\u0642\u064a\u0642 \u0642\u0645\u062d \u0643\u0627\u0645\u0644.<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0633\u0643\u0631.<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d.<\/li><li>\u00bd1 \u0643\u0648\u0628 \u0645\u0627\u0621 \u062f\u0627\u0641\u0626.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u064a\u062a \u0632\u064a\u062a\u0648\u0646.<\/li><li>\u00bd1 \u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u062e\u0645\u064a\u0631\u0629.<\/li><\/ul>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0643\u0628\u064a\u0631\u060c \u0636\u0639 \u0627\u0644\u062f\u0642\u064a\u0642\u060c \u062b\u0645 \u0623\u0636\u0641 \u0644\u0647 \u0627\u0644\u062e\u0645\u064a\u0631\u0629 \u0648\u0627\u0644\u0633\u0643\u0631 \u0648\u0627\u0644\u0645\u0644\u062d\u060c \u0648\u062a\u062e\u0644\u0637 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u062c\u064a\u062f\u064b\u0627.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0627\u062e\u0644\u0637 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0645\u0631\u0629 \u0623\u062e\u0631\u0649\u060c \u062d\u062a\u0649 \u062a\u062a\u0634\u0643\u0644 \u0639\u062c\u064a\u0646 \u0645\u062a\u0645\u0627\u0633\u0643\u0629.<\/li><li>\u062b\u0645 \u0623\u0636\u0641 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0645\u0646 \u0632\u064a\u062a \u0627\u0644\u0632\u064a\u062a\u0648\u0646\u060c \u0648\u0627\u0639\u062c\u0646 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a \u0628\u0627\u0644\u064a\u062f.<\/li><li>\u0623\u0636\u0641 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 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\u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 220 \u0645\u0626\u0648\u064a\u0629\u060c \u0648\u0627\u062f\u0647\u0646 \u0635\u064a\u0646\u064a\u0629 \u0628\u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u0632\u064a\u062a.<\/li><li>\u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u0642\u0633\u064a\u0645 \u0627\u0644\u0639\u062c\u064a\u0646 \u0625\u0644\u0649 12 \u0643\u0631\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629.<\/li><li>\u0636\u0639 \u0627\u0644\u0642\u0644\u064a\u0644 \u0645\u0646 \u0627\u0644\u062f\u0642\u064a\u0642 \u0639\u0644\u0649 \u0627\u0644\u0637\u0627\u0648\u0644\u0629\u060c \u062b\u0645 \u0627\u0641\u0631\u062f \u0643\u0631\u0627\u062a \u0627\u0644\u0639\u062c\u064a\u0646 \u0628\u062d\u064a\u062b \u062a\u0635\u0628\u062d \u062f\u0627\u0626\u0631\u064a\u0629 \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0627\u0644\u062d\u062c\u0645.<\/li><li>\u062b\u0645 \u0642\u064f\u0645 \u0628\u062a\u063a\u0637\u064a\u0629 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0628\u0642\u0637\u0639\u0629 \u0642\u0645\u0627\u0634 \u0646\u0638\u064a\u0641\u0629\u060c \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062a\u0631\u062a\u0627\u062d \u0644\u0645\u062f\u0629 10 \u062f\u0642\u0627\u0626\u0642.<\/li><li>\u0627\u062f\u062e\u0644 \u0627\u0644\u0635\u064a\u0646\u064a\u0629 \u0627\u0644\u0641\u0631\u0646 \u0644\u0645\u062f\u0629 8 \u062f\u0642\u0627\u0626\u0642 \u062a\u0642\u0631\u064a\u0628\u064b\u0627\u060c \u062d\u062a\u064a \u064a\u062a\u062d\u0648\u0644 \u0633\u0637\u062d \u0627\u0644\u062e\u0628\u0632 \u0644\u0644\u0648\u0646 \u0627\u0644\u0630\u0647\u0628\u064a.<\/li><li>\u064a\u0645\u0643\u0646\u0643 \u0623\u0646 \u062a\u062a\u0631\u0643 \u0627\u0644\u0623\u0631\u063a\u0641\u0629 \u0642\u0644\u064a\u0644\u064b\u0627 \u0645\u0646 \u062f\u0642\u064a\u0642\u0629 \u0625\u0644\u0649 \u062f\u0642\u064a\u0642\u062a\u064a\u0646 \u0644\u064a\u062d\u0645\u0644\u0627 \u0627\u0644\u0648\u062c\u0647.<\/li><\/ul>\n\n\n\n<p><strong>\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u062a\u0648\u0633\u062a \u062e\u0628\u0632 \u0627\u0633\u0645\u0631<\/strong><\/p>\n\n\n\n<p>\u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a<\/p>\n\n\n\n<ul><li>3 \u0623\u0643\u0648\u0627\u0628 \u062f\u0642\u064a\u0642 \u0628\u0646\u064a (\u0623\u0633\u0645\u0631).<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u062e\u0645\u064a\u0631\u0629.<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0645\u0644\u062d.<\/li><li>2 \u0643\u0648\u0628 \u0645\u0627\u0621 \u062f\u0627\u0641\u0626.<\/li><li>\u0628\u064a\u0636\u0629 \u0645\u062a\u0648\u0633\u0637\u0629 \u0627\u0644\u062d\u062c\u0645.<\/li><li>4 \u0645\u0644\u0627\u0639\u0642 \u0643\u0628\u064a\u0631\u0629 \u062d\u0644\u064a\u0628 \u0628\u0648\u062f\u0631\u0629.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0632\u0628\u062f\u0629 \u0645\u0645\u0644\u062d\u0629 \u0645\u0630\u0627\u0628\u0629.<\/li><li>2 \u0645\u0644\u0639\u0642\u0629 \u0643\u0628\u064a\u0631\u0629 \u0633\u0643\u0631.<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u064a\u0643\u0646\u062c \u0628\u0648\u062f\u0631.<\/li><li>\u0645\u0644\u0639\u0642\u0629 \u0635\u063a\u064a\u0631\u0629 \u0628\u0630\u0648\u0631 \u0633\u0645\u0633\u0645 (\u0627\u062e\u062a\u064a\u0627\u0631\u064a).<\/li><\/ul>\n\n\n\n<p>\u0637\u0631\u064a\u0642\u0629 \u0627\u0644\u062a\u062d\u0636\u064a\u0631<\/p>\n\n\n\n<ul><li>\u0627\u062d\u0636\u0631 \u0648\u0639\u0627\u0621 \u0639\u0645\u064a\u0642\u060c \u062b\u0645 \u0636\u0639 \u0627\u0644\u0645\u0627\u0621 \u0648\u0627\u0644\u0633\u0643\u0631\u060c \u0648\u0627\u062a\u0631\u0643\u0647\u0627 \u062c\u0627\u0646\u0628\u064b\u0627.<\/li><li>\u0641\u064a \u0648\u0639\u0627\u0621 \u0622\u062e\u0631\u060c \u0623\u0636\u0641 \u062c\u0645\u064a\u0639 \u0627\u0644\u0645\u0643\u0648\u0646\u0627\u062a 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\u0634\u0643\u0644 \u0627\u0633\u0637\u0648\u0627\u0646\u0629.<\/li><li>\u062b\u0645 \u0636\u0639 \u0627\u0644\u0639\u062c\u064a\u0646 \u0641\u064a \u0642\u0627\u0644\u0628 \u0645\u0633\u062a\u0637\u064a\u0644 \u0627\u0644\u0634\u0643\u0644 \u0648\u0645\u062f\u0647\u0648\u0646 \u0628\u0627\u0644\u0632\u0628\u062f\u0629.<\/li><li>\u0623\u062a\u0631\u0643 \u0627\u0644\u0639\u062c\u064a\u0646\u0629 \u0641\u064a \u0627\u0644\u0642\u0627\u0644\u0628 \u0644\u062a\u0631\u062a\u0627\u062d \u0642\u0644\u064a\u0644\u064b\u0627\u060c \u0648\u062a\u0623\u062e\u0630 \u0634\u0643\u0644\u0647.<\/li><li>\u0627\u062f\u0647\u0646 \u0648\u062c\u0647 \u0627\u0644\u0639\u062c\u064a\u0646 \u0628\u0627\u0644\u062d\u0644\u064a\u0628 \u0627\u0644\u0628\u0648\u062f\u0631\u0629 \u0628\u0639\u062f \u062e\u0644\u0637\u0647 \u0645\u0639 \u0627\u0644\u0645\u0627\u0621\u060c \u0648\u0631\u0634 \u0627\u0644\u0633\u0637\u062d \u0628\u0627\u0644\u0633\u0645\u0633\u0645.<\/li><li>\u0623\u062f\u062e\u0644 \u0627\u0644\u0642\u0627\u0644\u0628 \u0644\u0641\u0631\u0646 \u0645\u0633\u062e\u0646 \u0645\u0633\u0628\u0642\u064b\u0627 \u0639\u0644\u0649 \u062f\u0631\u062c\u0629 \u062d\u0631\u0627\u0631\u0629 180 \u062f\u0631\u062c\u0629 \u0645\u0626\u0648\u064a\u0629\u060c<br>\u0648\u0627\u062a\u0631\u0643\u0647 \u062d\u0648\u0627\u0644\u064a 60 \u062f\u0642\u064a\u0642\u0629 \u0623\u0648 \u062d\u062a\u0649 \u064a\u0646\u0636\u062c.<\/li><li>\u0623\u062e\u0631\u062c \u0627\u0644\u0642\u0627\u0644\u0628 \u0645\u0646 \u0627\u0644\u0641\u0631\u0646\u060c \u0648\u0627\u062a\u0631\u0643\u0647 \u062c\u0627\u0646\u0628\u064b\u0627 \u062d\u062a\u0649 \u064a\u0628\u0631\u062f.<\/li><li>\u062b\u0645 \u064a\u0645\u0643\u0646\u0643 \u0628\u0639\u062f \u0630\u0644\u0643 \u062a\u0642\u0637\u064a\u0639 \u0627\u0644\u062a\u0648\u0633\u062a \u0625\u0644\u0649 \u0634\u0631\u0627\u0626\u062d \u0645\u062a\u0633\u0627\u0648\u064a\u0629 \u0641\u064a \u0627\u0644\u062d\u062c\u0645.<\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u0627\u0644\u062e\u0628\u0632\u060c \u0647\u064a \u0627\u0644\u062a\u064a \u062a\u062d\u062f\u062f \u0642\u064a\u0645\u062a\u0647 \u0627\u0644\u063a\u0630\u0627\u0626\u064a\u0629\u060c \u0644\u0630\u0627 \u0639\u0644\u064a\u0643 \u0623\u0644\u0627 \u062a\u0646\u062e\u062f\u0639 \u0628\u0627\u0644\u0625\u0639\u0644\u0627\u0646\u0627\u062a\u060c \u0648\u0623\u0646 \u062a\u062a\u0623\u0643\u062f \u0645\u0646 \u0645\u0643\u0648\u0646\u0627\u062a \u0627\u0644\u0645\u0646\u062a\u062c \u0642\u0628\u0644 \u0634\u0631\u0627\u0621\u0647\u060c \u0648\u062e\u0627\u0635\u0629 \u0625\u0630\u0627 \u0643\u0646\u062a \u062a\u062a\u0628\u0639 \u0646\u0638\u0627\u0645 \u063a\u0630\u0627\u0626\u064a \u0645\u062d\u062f\u062f\u060c \u0648\u0641\u064a \u0647\u0630\u0647 \u0627\u0644\u0645\u0642\u0627\u0644\u0629 \u0633\u0648\u0641 \u0646\u0648\u0636\u062d \u0644\u0643 \u0645\u0648\u0627\u0635\u0641\u0627\u062a \u0648\u0637\u0631\u064a\u0642\u0629 \u062a\u062d\u0636\u064a\u0631 \u062e\u0628\u0632 \u0627\u0633\u0645\u0631 \u0635\u062d\u0649. \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\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 &#8230;<\/p>\n","protected":false},"author":15,"featured_media":14971,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[14],"tags":[3018,3046,3019,3017],"featured_image_src":"https:\/\/blog.elcoach.me\/articles\/wp-content\/uploads\/2023\/07\/\u0643\u064a\u0641-\u062a\u062e\u062a\u0627\u0631-\u062e\u0628\u0632-\u0627\u0633\u0645\u0631-\u0635\u062d\u0649-1024x683.webp","_links":{"self":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14880"}],"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=14880"}],"version-history":[{"count":5,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14880\/revisions"}],"predecessor-version":[{"id":14972,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/posts\/14880\/revisions\/14972"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media\/14971"}],"wp:attachment":[{"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/media?parent=14880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/categories?post=14880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.elcoach.me\/articles\/wp-json\/wp\/v2\/tags?post=14880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}